Is Greek Yogurt Safe During Pregnancy?

After the excitement of having conceiving settles down considerably, as a mother, you will start contemplating your health and that of the little bean growing inside you. What you should and shouldn’t eat becomes a priority for you, and rightly so. Milk and milk products are extremely healthy for you if you aren’t allergic to them. Is greek yogurt safe during pregnancy?

What Exactly is Greek Yogurt?

Yogurt is strained in order to get rid of the lactose and whey leaving a creamy and tangy residue that is known as Greek yogurt behind. Greek yogurt tastes just like sour cream and is extremely rich in taste and texture. It has only half the quantity of sodium and carbohydrates found in normal yogurt. Also, it contains almost double the number of proteins and becomes a healthy substitute for regular yogurt in every sense of the word.

Can You Eat Greek Yogurt During Pregnancy?

Yes, it is perfectly safe to add greek yogurt to your pregnancy diet. Greek yogurt is an excellent source of protein and a good source of calcium. Therefore it is highly beneficial during pregnancy. However, you need to make sure that it is made with pasteurized milk.

What Are the Benefits of Greek Yogurt During Pregnancy?

The high protein content and low carbohydrate content make Greek yogurt a superfood. Pregnant women can greatly benefit from eating this yogurt. Check out these 12 incredible reasons to consume greek yogurt during pregnancy.

1. Loaded with Vitamins

It has sufficient quantities of Vitamin A, Vitamin C, and iron all of which are necessary for women during their pregnancy period. Most Greek yogurts provide you with around 2 percent of your daily iron and vitamin A requirements.

2. Rich in Proteins

Once you conceive, your requirement for protein becomes double as they form the foundation of your fetus’s cells. Proteins also provide you with the much-required energy that pregnancy and delivery required.

Good news is that Greek yogurt has double the quantity of protein compared to other yogurts, which makes it an ideal addition to supplement your diet during the pregnancy phase. Just a small pack of Greek yogurt (approximately 7 ounces) has twenty grams of protein.

3. Helps to Keep Your Weight in Check

Yet another positive aspect of Greek yogurt lies in the fact it does not have high traces of sugar, making it an ideal snack for women who are watching their weight. Since yogurt is high in proteins, it helps to keep hunger pangs at bay and stops you from snacking on unhealthy foods.

4. Low in Sodium

Pregnant women should avoid consuming excess sodium. Besides increasing the risk of hypertension, sodium can also take a toll on heart health. If you are seeking low sodium food during pregnancy, Greek yogurt would be an excellent choice. It offers a rich flavor without being high in sodium. In fact, its sodium content is half that of the regular variety.

5. Packed with Calcium:

This mineral is vital for you and your unborn baby when you are pregnant. Calcium is necessary for proper formation of your baby’s teeth, bones and nails. Greek yogurt is rich in calcium and a single cup can meet around twenty percent of the calcium requirements during pregnancy.

[Read : Calcium During Pregnancy]

6. Excellent for Improving Bone Health

Greek yogurt contains traces of magnesium, potassium, phosphorus, and calcium that help to ensure your bones remain healthy during conception and delivery. They are also helpful in averting osteoporosis as you tend to get older.

7. Rich in Vitamin B-12

Vitamin B-12, which is crucial for the proper development of fetal brain development, is also found in Greek yogurt. You can stop taking Vitamin B supplements and substitute it with Greek yogurt that is loaded with Vitamin B12.

8. Iodine Rich Too

Rich in iodine content too, Greek yogurt, thus helps in ensuring proper brain development of the fetus and also ensures normal thyroid levels.

9. Loaded with Probiotics

Greek yogurt is rich in probiotics, beneficial bacteria that multiply in the intestine. They promote a healthy environment in your stomach and gut. A diet rich in probiotics ensures that you have smooth digestion and bowel movement.

If you are suffering from indigestion and constipation during pregnancy, supplementing probiotics is a good idea and greek yogurt is an excellent source of probiotics. It also maintains your vaginal health and prevents infections.

10. Cures Bloating

Bloating feelings, indigestion and gastritis are all common woes of pregnancy. Having Greek yogurt along with your meals can help to cure this to a considerable extent.

11. Maintains Blood Pressure within Normal Levels

Greek yogurt as mentioned above contains calcium, potassium, and magnesium all of which aid to bring down blood pressure levels and maintain them within normal ranges.

12. Easy To Digest

In addition to being lower in sugar, Greek yogurt also contains less lactose, making it easier to digest. It is not 100 % lactose-free. But for those who can handle small amounts of lactose, it can be a good alternative to dairy products.

[Read : Is It Safe To Eat Tofu During Pregnancy?]

What Precautions Should be Taken When Eating Greek Yogurt?

Although Greek yogurt has many positive health benefits, you need to take certain precautions while using Greek yogurt.

Make sure that the Greek yogurt you buy or make is prepared from pasteurized milk. The yogurt prepared from unpasteurized milk can contain traces of Listeria bacterium. Listeria can cause harm to the fetus growing inside you.
Consult your doctor before adding this food to your daily diet.
Ensure to read and check labels before purchasing this product from the market.

Greek Yogurt Recipes

Compared to regular yogurt, Greek yogurt is thicker and creamier. It is incredibly versatile. You can add Greek yogurt to recipes, use it for cooking and baking, and blend it in smoothies. Greek yogurt is great for snacking, cooking, and baking.

1. Blueberry Greek Yogurt Muffins

The taste of blueberry and Greek yogurt muffins is unbeatable. Delicious and moist, these blueberry muffins are loaded with juicy blueberries. Greek yogurt, coconut oil, and whole grains make this low-refined sugar treat. It is a healthy snack or a perfect companion for your morning coffee.

2. Blueberry Vanilla Buttermilk Greek Yogurt Pancakes

This combo of buttermilk and Greek yogurt makes the fluffiest pancakes ever. This protein-rich food will melt in your mouth and hence be a great choice for a healthy pregnancy breakfast. To make these extra special and nutritious, add fresh blueberries.

Coming to the question, Is Greek Yogurt Safe During Pregnancy?, the answer is yes. Greek yogurt is safe and extremely healthy during pregnancy. We Indians believe in ending every meal with yogurt and have done that for many decades. Greek yogurt can replace your daily snack and is an excellent substitute for a dessert. Remember, always speak with your doctor before adding anything new to your diet, including Greek yogurt.

[Read : Mayonnaise During Pregnancy]

FAQ’s

1. Can Greek Yogurt Cause Weight Gain During pregnancy?

It is highly unlikely. Greek yogurt is rich in protein and low in calories. A highly recommended food item for weight management.

2. Is Greek Yogurt Nutrition for Pregnant Women?

Yes, it is. Greek yogurt is rich in many vitamins and proteins. It can give good energy without adding calories.

3. Does Greek Yogurt Give me Enough Calcium During Pregnancy?

Greek yogurt is indeed rich in calcium. Just because it’s stripped of calories, doesn’t make it unhealthy. It can help meet your calcium requirements during pregnancy.

4. Should I Eat Greek Yogurt for Fetal Development?

Greek yogurt is rich in Vitamin B-12. This is essential for brain development for baby. This can be as good as your Vitamin B supplements.