What’s so good about Greek yogurt? Why dietitians love the health benefits of this spicy, creamy protein-rich staple.

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Healthy breakfast with fresh Greek yogurt in the background

A dietitian explains the health benefits of Greek yogurt. (Getty Creative) (wilatlak villette via Getty Images)

Everyone probably keeps telling you that Greek yogurt is good for you – and they’re right. While many yoghurts on supermarket shelves have been praised for their high sugar content (not to mention dessert-like additions like cookie dough, cookie crumbs, and chocolate chips), this creamy, tangy staple holds up from a health standpoint. Greek yogurt – what the data takes into account more than half of U.S. yogurt sales — is also surprisingly versatile and can be enjoyed in both sweet and savory dishes.

What makes Greek yogurt so good for you? And how does it distinguish itself from the countless other yogurts on offer? Read on for a breakdown of its health benefits and dietitian-approved tips for choosing the best and healthy ways to incorporate it into your diet.

At its core, Greek yogurt is simply yogurt that has undergone a straining process to remove the whey, the liquid left over after the milk has curdled and strained. This extra step results in a thicker, creamier consistency compared to traditional yogurt. The straining process not only gives Greek yogurt its unique texture, but also concentrates its protein content, making it a favorite among those seeking increase their protein intake. While traditional yogurt tends to be runnier and milder in taste, Greek yogurt is prized for its tangy flavor and higher nutrient density. The straining process also reduces the sugar and carbohydrate content of the yogurt, making it a popular choice for people on a low-carb diet.

Greek yogurt is high in protein, calcium, vitamin A and other nutrients. Here are five more reasons why it is considered healthy.

In the US, colorectal cancer is the leading cause of cancer death in menand the second leading cause in women under 50 years of age. Although many factors contribute to the risk of developing this condition, some data suggests that people who regularly consumed dairy yogurt had a lower risk of developing proximal colon cancer many years later. Researchers suspect that this may be due to the probiotics found in yogurt, related to promoting intestinal health.

Eating yogurt regularly (at least two cups (three servings) per week) can helpreduce the risk of type 2 diabetes according to limited scientific evidence. Interestingly, this effect does not seem to be affected by whether someone chooses yogurt with added sugar or with a higher fat content.

“Greek yogurt has about double the protein content of regular yogurt, which helps increase satiety and control blood sugars,” Elena Usdenskia certified fertility and prenatal dietitian, tells Yahoo Life.

Osteoporosis is a bone disease characterized by reduced bone mass and density, making bones brittle and more prone to fractures. Greek yogurt is a source of calcium, an essential nutrient for maintaining bone health. Data also shows that consuming Greek yogurt is linked to this increased bone formationespecially in combination with intensive exercises.

The fermentation process used to produce Greek yogurt results in the presence of live probiotics, which are beneficial bacteria that support a healthy digestive system. These probiotics can help maintain a balanced gut microbiome, improve digestion and strengthen the immune system. Regular consumption of Greek yogurt can relieve the symptoms of digestive disorders bloating and constipation.

Greek yogurt is a source of magnesium, potassium and calcium – three nutrients highlighted in the Dietary approach to the Stop Hypertension (DASH) dieta diet designed to stop hypertension. Research shows that higher yogurt intake is linked to: lower risk of high blood pressure.

When choosing Greek yogurt, it’s important to keep an eye on the added sugar content, especially for people who need to control their blood sugar levels, such as someone with diabetes. Often, fruit-flavored Greek yogurt contains added sugars, but not always, so check your labels. It’s also a good idea to look at the ingredients list if you are someone who is sensitive to artificial additives, such as sweeteners. Choosing plain, unsweetened versions is the safest choice.

Those tempting frozen chocolate-covered Greek yogurt treats may look delicious, but they can be packed with added sugars and fats, making them a little less healthy than good old plain Greek yogurt. And you might want to pass on Greek yogurt that comes with sweet and high-fat mixes like crumbled cookies.

You can’t go wrong with a bowl of Greek yogurt, topped with fresh fruit, granola and a drizzle of honey. For more inspiration, check out these tips from registered dietitian Julie Upton.

Combine 8 ounces of Greek yogurt with 2 teaspoons of honey and half a cup of powdered sugar. Beat the mixture until it becomes thick, cover it with plastic wrap and let it set in the refrigerator for at least half an hour. Use on cake or cupcakes.

Mix half a cup of Greek yogurt, frozen or fresh fruit, milk or 100% fruit juice and ice.

Create this classic Greek dip by combining 1 cup of Greek yogurt with a seeded and chopped English cucumber, plus garlic, dill and lemon. Use as a dip with warm whole wheat pita.

The acidity of Greek yogurt makes it an excellent marinade for meat and poultry in place of buttermilk.

Greek yogurt can be used in place of cream cheese to make a decadent no-bake lemon or strawberry cheesecake. It transforms this high-quality, high-fat dessert into a protein-packed treat.

To increase the protein of your favorite breakfaststop them with Greek yogurt and enjoy the extra staying power that high-quality protein provides.

Greek yogurt is an excellent substitute for mayonnaise in tuna, egg or potato salad. Add a small squeeze of fresh lemon if desired.

Thanks to its creamy texture, Greek yogurt is a healthier substitute for any recipe that calls for sour cream. You can also try it with chili, soup, baked potatoes or Tex-Mex dishes.

Greek yogurt makes tasty, moist baked goods. Use it in place of oil in brownies, quick breads and muffins. Start by replacing 50% of the oil with Greek yogurt.

Lauren Manaker is a dietitian and author.

Healthy eating