A cup of nonfat plain yogurt (227 g) contains 130 calories, making it a low-calorie option for those trying to maintain a healthy diet. Yogurt is a versatile and nutrient-rich food that has been consumed by humans for thousands of years.
Yogurt is an excellent source of protein and essential vitamins and minerals. In addition, it is known for its health benefits, such as promoting healthy digestion, weight loss, and boosting immunity.
In this article, we'll explore the benefits of nonfat plain yogurt, including why it's a great addition to your diet and how you can use it in your cooking.
One cup of nonfat plain yogurt (227 g) contains the following nutritional values: - calories: 130 - Protein: 14 g
- Carbohydrates: 17 g
- Fat: 0 g
- Cholesterol: 5 mg
- Sodium: 180 mg
- Calcium: 45% of the Daily Value
#1 Source of Protein
Nonfat plain yogurt is an excellent source of protein, containing around 14 grams in a 227-gram serving. Protein is essential for building and repairing your body's tissues, as well as for creating enzymes and hormones. Consuming an adequate amount of protein is especially important for people who are physically active or trying to build muscle mass.
Yogurt contains live bacteria cultures known as probiotics, which promote healthy digestion by improving the balance of microorganisms in your gut. These probiotics can help reduce symptoms of gastrointestinal problems, such as bloating, constipation, and diarrhea. They may also help boost your immune system and prevent infections, such as yeast infections.
Ideal for Weight Loss
Nonfat plain yogurt is a low-calorie food that can help you lose weight when consumed as part of a balanced diet. The high protein content in yogurt can help keep you feeling full for longer periods, which can reduce overall calorie intake. Additionally, the probiotics in yogurt may help improve gut health and reduce inflammation, which can also help with weight management.
Boosts Immunity
The probiotics in yogurt may also help boost your immune system by stimulating the production of antibodies and white blood cells. This can help prevent infections and illnesses, as well as improve overall health.
Great for Bone Health
Yogurt is an excellent source of calcium, which is essential for strong and healthy bones. Calcium also helps regulate blood pressure and muscle function.
Beneficial for Heart Health
Consuming nonfat plain yogurt as part of a heart-healthy diet may reduce the risk of cardiovascular diseases. The probiotics in yogurt may help lower cholesterol levels, while the high levels of calcium and potassium can also benefit blood pressure.
Versatile Ingredient in Cooking
Nonfat plain yogurt can be used in a variety of recipes as a replacement for sour cream, mayonnaise, or heavy cream. It can be used in dressings, baked goods, smoothies, and sauces.
Suitable for Lactose Intolerant Individuals
Nonfat plain yogurt is a good option for people who are lactose intolerant, as the live bacteria cultures in yogurt help break down lactose. However, some people may still experience symptoms, so it's best to consume yogurt in moderation and test your tolerance.
Can Be Used as a Healthy Snack
Nonfat plain yogurt can be a great, low-calorie snack option that is also filling and nutrient-dense. Try mixing it with fruits, nuts, and honey for a delicious and healthy snack.
Yogurt is a great addition to your diet that can provide numerous health benefits and be used in a variety of recipes.
Frequently Asked Questions About Nonfat Plain Yogurt
1. What are the nutritional benefits of nonfat plain yogurt?
Nonfat plain yogurt is an excellent source of calcium, protein, and probiotics. It can help improve digestion and boost the immune system. It’s also low in calories and fat, making it a great option for weight management.
2. Can nonfat plain yogurt be substituted for sour cream in recipes?
Yes, nonfat plain yogurt can be substituted for sour cream in many recipes, such as dips, dressings, and baked goods. Yogurt has a similar creamy texture and tangy flavor to sour cream, but it’s lower in fat and calories.
3. Does nonfat plain yogurt contain lactose?
Yes, nonfat plain yogurt is made from milk and contains lactose. However, the lactose content is lower in yogurt than in milk, and the probiotics in yogurt can help people with lactose intolerance digest it better.
4. How long does nonfat plain yogurt last in the fridge?
Nonfat plain yogurt can last up to two weeks in the fridge if it’s unopened. Once opened, it should be consumed within a week. It’s important to always check the expiration date on the container before consuming.
5. Can nonfat plain yogurt be frozen?
Yes, nonfat plain yogurt can be frozen, but the texture may change once it thaws. It will be more icy and less creamy. It’s best to use frozen yogurt in smoothies or as a substitute for ice cream.