Is Greek Yogurt Good for Weight Gain? (Expert Answer)

Short Answer: Greek yogurt is good for underweight. Because it has protein, calcium, and probiotics, and they can help you build muscle, strengthen bones, and support digestion and immunity.

Underweight is a condition that affects your body mass index (BMI), which is a measure of your weight relative to your height.

A BMI below 18.5 is considered underweight.

In underweight, your body does not have enough fat and muscle mass to support your health and well-being.

This can lead to various health problems, such as weakened immune system, increased risk of infections, osteoporosis, anemia, fertility issues, and hormonal imbalances.

One of the key factors in managing underweight is diet.

What you consume can affect your calorie intake, which can impact your weight gain and overall health.

To effectively manage underweight, you should consume calorie-dense foods like nuts, seeds, dried fruits, cheese, and avocados and avoid low-calorie foods like celery, lettuce, and cucumbers.

Now, Greek yogurt is a type of yogurt that is strained to remove most of the whey, resulting in a thicker, creamier, and more protein-rich product.

People usually eat Greek yogurt as a snack, breakfast, or dessert, or use it as a base for smoothies, dips, and sauces.

Greek yogurt is good for underweight because it contains high-quality protein, calcium, and probiotics.

Protein is essential for building and repairing muscles, bones, and tissues, and also helps increase your metabolism and appetite.

Calcium is important for maintaining strong bones and teeth, especially if you are at risk of osteoporosis.

Probiotics are beneficial bacteria that support your digestive and immune health, and may also help prevent infections and inflammation .

One cup of plain, nonfat Greek yogurt can give you about 130 calories, 23 grams of protein (46% of your daily needs), 9 grams of carbohydrates (3% of your daily needs), and 10% of your daily calcium needs.

Protein can positively affect underweight by stimulating the production of hormones that regulate hunger and satiety, such as ghrelin and leptin.

Protein also helps preserve your lean body mass and prevent muscle loss, which can occur when you are underweight .

Calcium can positively affect underweight by supporting your bone health and preventing fractures, which can be more common when you are underweight.

Calcium also plays a role in muscle contraction, nerve transmission, and blood clotting, which are vital for your body functions.

Probiotics can positively affect underweight by improving your gut health and enhancing your absorption of nutrients from food.

Probiotics can also modulate your immune system and reduce inflammation, which can be associated with underweight and malnutrition.

Furthermore, Greek yogurt is a dairy product and dairy is good for underweight.

Because, dairy products are rich in calories, protein, calcium, and other nutrients that can help you gain weight and improve your health.

Dairy products can also increase your levels of insulin-like growth factor (IGF-1), which is a hormone that promotes growth and development.

You can eat up to three servings of Greek yogurt per day safely.

More than that can cause digestive issues, such as bloating, gas, and diarrhea, especially if you are lactose intolerant or sensitive to dairy.

You can also mix Greek yogurt with other calorie-dense foods, such as granola, nuts, honey, or fruits, to increase your calorie intake and add variety to your diet .

Also, you shouldn’t eat Greek yogurt if you have a milk allergy or a severe lactose intolerance to prevent allergic reactions or severe digestive symptoms.

Because, Greek yogurt still contains some lactose and milk proteins, which can trigger your immune system or cause gastrointestinal distress .

You can buy fresh Greek yogurt in your local market or can order it online.

Always choose plain, unsweetened, and organic Greek yogurt, if possible.

Because, flavored or sweetened Greek yogurt can contain added sugars, artificial colors, and preservatives, which can increase your calorie intake but not your nutritional value.

Organic Greek yogurt can ensure that the milk used to make it is free of hormones, antibiotics, and pesticides, which can affect your health.

You can store Greek yogurt in the refrigerator for up to two weeks, or in the freezer for up to two months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing underweight effectively.

I always recommend my underweight patients to follow a weight-gain-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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