GREEK YOGURT IS BREAKFAST-IDEAL, BUT WHAT HAPPENS WHEN SHORTLY AFTER WE START FEELING HUNGRY?
Regardless of its origins, we love yogurt no matter what. This also means no distinctions between its sub-categories and variations you will find in the dairy aisle. From lactose-free yogurt to drinkable Kefir, the sensation it leaves you with remains unchangeable. And this is true for its multiple health benefits.
Let’s unpack the Greek yogurt topic with this first question – Why is Greek yogurt good for you? In terms of mental health, plain Greek yogurt is loaded with probiotics, which based on studies they fight against sadness. As stated by Steenbergen et.,al (2015) of Leiden University, consuming probiotics is linked to reduced negative thoughts. In terms of physical health, one reason is that is high in calcium, which results in stronger bones and muscles.
What makes Greek yogurt a clever breakfast choice? Plain Greek yogurt is a great source of protein. In addition to all the benefits that come with this, as Halt and Bu (2004) mention “There is convincing evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content.” This means that consuming Greek yogurt will keep you full for longer compared to a meal lighter in or without protein.
This leads to the final question; I had Greek yogurt this morning, but 2 hours later I’m starving. What can I do? Read below to find out!
Simple solutions to keep you full until lunch
- Add fiber and protein ingredients
Eating plain Greek yogurt without any additional ingredients, chances are you will not make it in the next hour without eating something! That’s why it’s recommended to add ingredients rich in fiber. Fiber promotes fat loss, cleanses the digestive system, and lowers cholesterol levels. Examples include bran oat, nuts mixture, chia, and flax seeds. Top it up with Mediterranean honey supplied by a local beekeeper and you’ll start the day with a big smile.
Traditional Greek yogurt may already contain protein, however as it is the fuel to the body, it’s never enough. In particular, protein builds:
Consider adding granola, muesli, fruits, or vegetables to fill all your morning needs.
- Avoid high sugar intake
Sugar intake recommended by specialists doesn’t exceed 38g per day, whereas the average flavored yogurt reaches half of this amount. This means that, as much as indulging they might be, sugar-based yogurts will potentially have the same amount of calories as two chocolate cookies!
Consuming what looks like a perfectly harmless yogurt, yet they secretly contain various sweeteners, results in a rapid increase of glucose levels. When this starts dropping, you’ll start getting hungry again.
- Don’t go for the 0% product
No fat or very low-fat products was a trend during the ‘90s, however, it’s now been cleared by scientists that it’s a mistake. Fat helps with staying full for longer as it’s the ingredient that our system keeps the longest.
Therefore, by selecting a breakfast yogurt with a 2% or full-fat substance we are decreasing the possibility of getting hungry before lunchtime.