Are you lactose intolerant and not sure what options there are for you in the yogurt aisle at the grocery store?
Good news! Greek yogurt could be a game changer for you.
What is Lactose Intolerance?
Lactose intolerance is a common digestive condition where the body has difficulty breaking down and/or absorbing lactose, the natural sugar found in dairy products. This can lead to uncomfortable symptoms like bloating, gas, and stomach discomfort. For those managing this intolerance, dairy often feels off-limits.
Can You Eat Yogurt if You’re Lactose Intolerant?
Yes! But it depends on the type of yogurt and your individual tolerance level. Many people with lactose intolerance find that they can handle certain dairy products in small amounts, especially those that are fermented or strained. Rich in protein, creamy in texture, and often easier to digest, Greek yogurt may be a surprising way for you to enjoy the benefits of dairy without the discomfort.
Lactose in Greek Yogurt
Thanks to its unique straining process, Greek yogurt contains significantly less lactose than regular yogurt or milk, making it a potential option for many who are lactose intolerant. During its production, Greek yogurt is strained multiple times to remove whey, resulting in its thick, creamy texture and significantly lower lactose content. In a comparison to 1 serving of milk (1 cup), which contains 12 grams of lactose, 1 serving of Greek Yogurt (¾ cup) contains 4.2 grams of lactose.
Besides that, yogurt is a product of the acidic fermentation of milk. Its production starts with breaking down lactose into glucose and galactose, which is helpful for those who are lactose intolerant because the lactose is partially digested even before you consume it!
Probiotics in Greek Yogurt
The live active cultures (also called probiotics) found in Greek yogurt will help you to digest lactose more easily and can even help you build up a bigger tolerance to lactose. If you consume probiotics on a daily basis, these helpful bacteria will be ever present in your intestine to aid the digestion process.
Protein in Greek Yogurt
One of the standout benefits of Greek yogurt is its high protein content. Compared to regular yogurt, Greek yogurt can pack up to twice the protein per serving, making it a satisfying and nourishing option.
Protein plays a key role in keeping you full longer, stabilizing blood sugar levels, and maintaining lean body mass. For people with lactose intolerance who can tolerate Greek yogurt, it’s a great way to enjoy a nutrient dense snack or meal addition without compromising on essential nutrition.
Recipes with Greek Yogurt
Looking for some easy ways to start incorporating Greek Yogurt into your meal planning? Check out these recipes courtesy of Savor Recipes to get started.
Greek yogurt can be a smart, satisfying choice for many people with lactose intolerance. Its lower lactose content, high protein, and probiotic benefits make it worth trying, especially in small portions to test your tolerance. With so many delicious ways to enjoy it, Greek yogurt might just become a new staple in your kitchen.
