Is It Safe To Eat Greek Yogurt During Pregnancy?

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Besides the picturesque landscapes, Greece has blessed us with delicious probiotic Greek yogurt. You can consume Greek yogurt during pregnancy as a tasty source of vitamins, proteins, calcium, and more (1).

Unlike regular yogurt, Greek yogurt does not contain the liquid substance whey (2). This gives it a much more solid and creamy texture that you can easily snack on. Besides, it makes for a nutritious and healthy ingredient to include in your pregnancy diet. This yogurt can not only help you maintain a healthy pregnant body but may also aid in your baby’s overall physical development.

This post will tell you about Greek yogurt, including its benefits for pregnant women and some tasty recipes to try.

Can You Eat Greek Yogurt When Pregnant?

Yes, Greek yogurt will make a nutritious addition to your diet. It will supply all the nutrients that you need on a daily basis. But you have to ensure that it is made using pasteurized milk. Greek yogurt made with unpasteurized milk may contain Listeria, a bacterium that can cross the placenta, leading to a potentially life-threatening infection to the baby. It can also cause miscarriage (3).

Benefits Of Eating Greek Yogurt During Pregnancy:

There are multiple benefits of consuming Greek yogurt during pregnancy. Some of them are listed below.

1. Vitamin Rich:

Greek yogurt contains a variety of vitamins that help supplement what you need for a healthy pregnancy. It contains 1% of the daily requirement of Vitamin A, a nutrient necessary for your baby’s eyes. Chobani, a Greek yogurt brand will provide you with 2% of your daily vitamin C and iron needs (1).

2. Calcium:

Calcium is a mineral that you will require in high amounts during pregnancy. It helps build the baby’s bones, teeth, and nails. If you don’t consume enough calcium, your baby will drain what he needs from your stores. It can lead to a deficiency of calcium in your body. Calcium is synonymous with Greek yogurt (4). A 1 cup serving of Greek yogurt will give you 20% of your daily calcium needs.

3. Protein:

We all know that protein is a nutrient that you need in double amount during pregnancy. It serves as the building blocks of cells in the baby’s developing body. Protein also supports the development of the child and supplies you with all the energy you need to grow a healthy human being. Greek yogurt contains the double amount of protein as the regular varieties of yogurt. A 6 oz. packet of Greek yogurt contains 15 grams of protein (4).

4. Treats Bloating:

Greek yogurt can solve the problem of bloating during pregnancy. Indigestion and gastritis are a common issue during the third trimester of pregnancy. Consuming yogurt along with meals will help you eat the hard-to-digest foods comfortably.

5. Controls Weight:

Greek yogurt contains less sugar than regular yogurt, making it perfect for women watching their weight. The high amounts of protein in Greek yogurt will satiate you for longer. It will curb your hunger between meals when you are trying to lose weight. It will also control your cravings for junk food.

6. Prebiotics:

Greek yogurt also contains a good amount of prebiotics. Prebiotics are bacteria and yeast that thrive in our intestine. These bacteria promote good bacteria in the gut that will go a long way in keeping you healthy. These healthy bacteria prevent problems like irritable bowel syndrome and diarrhea. The prebiotics in Greek yogurt also promote intestinal and vaginal health.

7. Improves Bone Health:

Greek yogurt contains nutrients like magnesium, calcium, potassium and phosphorus, which work together to promote healthy bones in pregnant women (1) (5). It will also help you avoid osteoporosis down the road. So you no more need to take over the counter supplements to meet your calcium need. A serving of Greek yogurt a day will suffice.

8. It is a Good Source of Vitamin B12:

Vitamin B12 helps in the development of the brain of children, and Greek yogurt is chock full of it. Women mostly opt for vitamin B12 supplements to correct their vitamin B12 levels, but Greek yogurt is a powerful natural alternative (6).

9. Iodine:

Greek yogurt is an excellent source of iodine. Pregnant women need iodine in high amounts to promote brain development of the fetus. It also assists in the functioning of the thyroid.

10. Improves Digestive Health:

Greek yogurt contains acidophilus bacteria, which is incredibly important for your digestive health. It fights bacteria that cause diarrhea.

11. Controls Blood Pressure:

Low blood pressure is a common condition during pregnancy. One of the best ways of keeping blood pressure in control is by eating Greek yogurt (7). Greek yogurt contains potassium, magnesium and calcium that help to lower high blood pressure.

12. Sodium:

A high amount of sodium is a big no-no during pregnancy. It can cause hypertension and can even increase the risk of developing heart disease. So if you were looking for a food low in sodium, then Greek yogurt would be the best pick. Greek yogurt has a full-bodied taste without high sodium content (1). In fact, it contains half the sodium as the regular variety.

Greek Yogurt Recipes

Here are two simple Greek yogurt recipes that you can indulge during pregnancy without feeling guilty.

1. Peanut Butter Greek Yogurt With Chocolate:

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You Will Need:

  • oz of Greek yogurt.
  • 1 teaspoon of peanut butter.
  • 1 teaspoon of honey.
  • ¼ teaspoon of vanilla extract.
  • 1 heaped teaspoon of chocolate chips.

How to:

  1. Mix Greek yogurt with honey, peanut butter, and vanilla extract. Top with chocolate chips and serve.

2. Greek Yogurt Pancake:

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You Will Need:

  • 3 ounces of Greek yogurt
  • ½ cup of all-purpose flour
  • 1 teaspoon of baking soda
  • 1 large egg
  • ½ cup of blueberries

How To:

  1. Mix egg and yogurt in a bowl until smooth. Add flour and baking soda and mix well.
  1. Preheat a pan and spray some oil on it. Scoop the batter into the pan and spread to make an even circle.
  1. Top the pancake with blueberries and cook for about 3 minutes until golden brown in color.

You can consume Greek yogurt during pregnancy as a tasty, nutritious, and healthful ingredient that will help with fetal growth. Its thicker and creamier texture excludes it from conventional yogurt and makes it a tasty snack. It can also help reduce bloating during pregnancy, improve your bone and digestive health, and regulate weight and blood pressure. You may eat Greek yogurt as is or add it to some delicious recipes.

References:

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Yogurt, Greek, plain, lowfat.
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/170903/nutrients
  2. Whey-ing The Options: Which Yogurt Is Best?
    https://foodinsight.org/whey-ing-the-options-which-yogurt-is-best/
  3. Top 8 Foods Pregnant Women Shouldn’t Eat and Why
    https://carenetps.org/top-8-foods-pregnant-women-shouldnt-eat/
  4. What are The Best Sources of Protein?
    https://health.clevelandclinic.org/what-are-the-best-sources-of-protein/
  5. Greek Yogurt and 12 Weeks of Exercise Training on Strength, Muscle Thickness and Body Composition in Lean, Untrained, University-Aged Males.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503736/
  6. Hypertension and Nutrition.
    https://my.clevelandclinic.org/health/articles/4249-hypertension-and-nutrition
  7. The A list for vitamin B-12 sources.
    https://www.health.harvard.edu/staying-healthy/the-a-list-for-vitamin-b-12-sources
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Ria Saha

Ria is a techie-turned-writer and writes articles on health, with special emphasis on nutrition. She did her B.Tech from West Bengal University of Technology and was previously associated with IBM as SAP ABAP technical consultant. She moved into freelance content writing in 2013 and worked for various websites including MomJunction, Brainpulse Technologies, and Emarketz India.