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?

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Yes, Greek yogurt will make a nutritious addition to your diet. Pair it with a wholesome home-cooked meal, and it will supply all the nutrients you need daily during pregnancy. 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

When one thinks of dairy products, milk, and yogurt are usually among the first choices. 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, can provide you with iron and vitamin C during pregnancy (1). If you are taking prenatal vitamins already, consult with your doctor regarding the amount of yogurt you can have to meet the daily requirement.

2. Calcium:

Calcium is a mineral that you will require in high amounts during pregnancy. It helps build the baby’s bones, 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 amounts during pregnancy. It serves as the building block 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:

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Greek yogurt may help provide some relief from bloating during pregnancy. Indigestion and gastritis are common issues during the third trimester of pregnancy. Consuming yogurt along with meals may help you eat hard-to-digest foods comfortably.

Things to know

Progesterone relaxes all the muscles of the body, including the intestines due to which the food moves 30% slower through the intestines during pregnancy, resulting in bloating (10).

5. Controls Weight:

Greek yogurt contains less sugar than regular yogurt, making it perfect for women seeking healthy gestational weight gain and those with gestational diabetes. 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.

It can also be a good and nutritious option to replace dessert during pregnancy. Katy, a mother of three, shares how and when she included Greek yogurt in her diet. She writes, “I do like the idea of ‘having dessert’ at night. The past few days after dinner, instead of going for actual dessert, I have been eating a fruit-flavored Greek yogurt to satisfy my sweet craving (i).”

6. Probiotics:

Greek yogurt also contains a good amount of probiotics, which are healthy bacteria that thrive in the gut. These healthy bacteria may help prevent several gastrointestinal problems, such as irritable bowel syndrome and diarrhea. Taking probiotics during pregnancy can be particularly beneficial, as they promote both intestinal and vaginal health.

The probiotics 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 may also help you avoid osteoporosis in the long run.

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 bacteriaⁱHealthy bacteria used as probiotics. , which is incredibly important for your digestive health. It fights bacteria that cause diarrhea.

11. Controls Blood Pressure:

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Low blood pressure may occur during pregnancy. One of the best ways to control blood pressure is by eating Greek yogurt (7). Greek yogurt contains potassium, magnesium, and calcium, which may help to normalize 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.

That’s not all. One who displays lactose intolerance can still have Greek yogurt as it contains negligible amounts of lactose, thereby proving to be safe.

Point to consider

Greek yogurt contains about half the carbohydrates of the regular variety; however, check the label carefully to avoid any added sugar (11) (12).

Greek Yogurt Recipes

As part of prenatal care and pregnancy nutrition, you can incorporate healthy eating habits such as indulging in Greek yogurt as a healthy snack or even a treat. Here are two simple Greek yogurt recipes that you can indulge in 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 prepare:

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

Quick tip

To make peanut butter at home, add warm peanuts in a blender and pulse for five seconds. At this stage, add salt if you wish. Then, process the peanuts at high speed for one to two minutes. Peanut butter is ready to store in a glass jar.

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 prepare:

1. Mix egg and yogurt in a bowl until smooth. Add flour and baking soda and mix well.

2. Preheat a pan and spray some oil on it. Scoop the batter into the pan and spread to make an even circle.

3. Top the pancake with blueberries and cook for about 3 minutes until golden brown in color.

3. Greek Yogurt Parfait:

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You will need:

• 1 cup plain Greek yogurt

• 1/2 cup granola

• 1/2 cup mixed fresh berries

• 1 tablespoon maple syrup

• A handful of chopped nuts (almonds, pistachios, or walnuts)

How to prepare:

1. Fill a third of a tall glass with Greek yogurt.

2. Sprinkle the granola over the yogurt. Drizzle some maple syrup.

3. Add another layer of Greek yogurt.

4. Add a layer of fresh berries. Pour some maple syrup.

5. Transfer the remaining yogurt as the final layer.

6. Add the remaining maple syrup and top it with chopped nuts. Refrigerate for a few hours before consuming.

These finger foods with a side of nutritious Greek yogurt are sure to satisfy your food cravings during pregnancy.

Infographic: Benefits Of Greek Yogurt During Pregnancy

Greek yogurt is creamy, tangy, and a great substitute for normal yogurt. It is also high in essential nutrients that a pregnant woman needs. So you can stock up on it at the market. Give this infographic a read to learn more about the benefits of Greek yogurt for you and your baby.

Illustration: Momjunction Design Team

Illustration: Greek Yogurt During Pregnancy - Is It Safe To Consume?

Image: Dall·E/MomJunction Design Team

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Reviewer Author Editor Fact Checker

Gabrielle KaneMS, RDN, CSP, LD

Dietitian and nutritionist Gabrielle Kane is the founder of Peak Performance Nutrition LLC in Houston, Texas. She advocates sustainable lifestyle changes for both children and adults. The Certified Specialist in Pediatric Nutrition has almost a decade of experience in teaching and helping her clients lead a healthier life.

Read full bio of Gabrielle Kane

Ria SahaB.Tech

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.

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Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Lorraine TeronMSc

Lorraine is a postgraduate in Life Science from Mount Carmel College and previously worked as a freelance scientific illustrator. As a project associate and lab technician at the Centre for Cellular and Molecular Biology, Lorraine received valuable insights into Covid-19, transgenerational epigenetic inheritance, and neuro-degenerative diseases.

Read full bio of Lorraine Teron