I’m a dietitian and this is the dairy product I never leave the store without

Breakfast, lunch, dinner and snacks? This dairy product does it all.

Key Points

• Rich in protein and probiotics, Greek yogurt is a dietitian’s go-to dairy product.
• You can enjoy Greek yogurt at any time of the day with a variety of different toppings.
• When shopping for Greek yogurt, look for options that are low in added sugars.

If you looked in my refrigerator on any given day, you’d find at least two containers of Greek yogurt. One way or another, Greek yogurt shows up in my meals and snacks every day–often more than once. As a dietitian, I’m a big fan of Greek yogurt because of its impressive nutrition profile and incredible versatility. Here’s why Greek yogurt is always at the top of my grocery list, what I look for when buying it and all of my favorite ways to enjoy it.

Why I Love Greek Yogurt

It’s a Good Source of Protein

Greek yogurt goes through a straining process to remove much of its liquid whey, resulting in a thicker, creamier yogurt that’s also higher in protein. In fact, one serving of nonfat Greek yogurt packs about 17 grams of protein for around 100 calories.

Because it’s ready to eat straight from the fridge, I can easily add a scoop to meals and snacks to boost their protein content. Protein helps support muscle maintenance and growth, promotes fullness and satiety, and helps keep blood sugar levels more stable for longer-lasting energy.

It’s Full of Gut-Healthy Bacteria

Your gut influences everything from digestion to mood to metabolism, so I make an effort to eat foods that help support a healthy, diverse gut microbiome. Fermented foods are one way to introduce beneficial bacteria into your digestive tract, and Greek yogurt is one of the easiest ways to do it. 

Greek yogurt is made by fermenting milk with beneficial bacteria, resulting in a food that contains live and active cultures, including strains of Lactobacillus, Streptococcus and Bifidobacterium. As a result of its influence on gut health, research suggests that regularly eating Greek yogurt is associated with several health benefits, including a lower risk of type 2 diabetes and support for a healthy body weight.

It’s Incredibly Versatile

One of the reasons I always keep Greek yogurt on hand is that I can use it in so many different ways. On any given day, I might use Greek yogurt in a fruit and granola parfait for breakfast, add a spoonful to a burrito bowl at lunch, bake it into muffins in the afternoon or stir it into a stew for a creamy finish at dinner. 

A low-sugar vanilla Greek yogurt makes an easy snack that can be eaten straight from the fridge, while plain Greek yogurt–whether nonfat, whole milk or somewhere in between–works in both sweet and savory dishes. I also like to use it as a healthier alternative to sour cream or even mayo. 

It’s Naturally Low In Lactose

Now that I’m in my 30s, I’ve noticed I don’t digest lactose quite as well as I used to. Thankfully, Greek yogurt is one dairy food I can still enjoy regularly without any unwanted side effects. “Because it is strained multiple times, much of the lactose is removed, making it easier to tolerate than regular yogurt,” says Katrina Cox, M.S., RDN.

While Greek yogurt may be easier to digest than other dairy foods for some people, lactose intolerance exists on a spectrum. If you’re unsure how you’ll tolerate Greek yogurt, it’s best to start with a small serving and see how you feel.

Shopping Tips for Greek Yogurt

Because of the straining process Greek yogurt undergoes, it’s naturally lower in lactose and higher in protein than regular yogurt. But not all Greek yogurts have the health benefits you may be looking for. “When shopping for yogurt, I encourage people to look closely at the nutrition fact label and the ingredient list,” says Maggie Bell, M.S., RN, RDN. 

While all yogurt contains naturally occurring sugars from milk, some varieties also contain a significant amount of added sugar. I usually look for plain Greek yogurt or choose flavored varieties with little to no added sugar–ideally 5 grams or less per serving. Research suggests that limiting added sugar supports overall health and may help lower the risk of several chronic diseases.

And while Greek yogurt can be a gut-healthy option, not all yogurts have the beneficial bacteria you may be looking for. Check the label for the voluntary Live & Active Cultures seal, which certifies that the product has significant levels of live and active cultures to support a healthy and diverse gut microbiome. This verifies that, at the time of manufacture, the yogurt has at least 100 million cultures per gram. 

Ways to Enjoy Greek Yogurt

Greek yogurt is one of the most versatile ingredients in my kitchen. One container can add protein and creaminess to sweet and savory dishes, as well as baked goods. Here are just a few of my favorite ways to use it:

• Make a filling breakfast bowl. Top plain Greek yogurt with a handful of fresh berries, a sprinkle of chia seeds or hemp seeds and a dollop of almond or peanut butter. “This combination offers protein, fiber, and healthy fats, stabilizing blood sugar for several hours and making it a favorite in my practice,” says Whitney Stuart, M.S., RDN, CDCES. 
• Use it as a substitute. Plain Greek yogurt has a tangy flavor and creamy texture that’s similar to sour cream. Cox recommends using it to top tacos and burrito bowls–the texture and flavor are so close that most people can’t even tell the difference. 
• Bake with it. Greek yogurt adds moisture and tenderness to baked goods like muffins and breads. I love using it in baked goods for an extra boost of protein.
• Make a savory dip. “Use plain Greek yogurt as a savory dip for vegetables and crudités by thinning it with olive oil and lemon juice and adding garlic and fresh herbs,” Stuart suggests. Need a recipe to follow? 

Our Expert Take

Greek yogurt has earned a permanent spot on my grocery list because it hits so many marks with so little effort. A single serving provides plenty of protein, naturally contains gut-friendly bacteria and is lower in lactose than regular yogurt. Whether I’m making a breakfast bowl, stirring it into a sauce or using it as a substitute for sour cream, Greek yogurt is one of the easiest ways I add more protein and creaminess to my favorite meals and snacks.

Read the original article on EatingWell