Protein is a core factor in protecting and recovering muscle mass after the age of 50. A 200g serving of Greek yogurt contains an average of 15-20g of protein, twice as much as regular yogurt.
This protein is mainly casein and whey, two easily absorbed forms that help nourish muscles effectively.
The body of the elderly has the ability to synthesize protein less than in young people. Therefore, nutritionists recommend splitting down your protein intake throughout the day, especially through snacking.
According to the Journal of Nutrition, adding 20g of protein to a snack helps increase muscle synthesis by 25% compared to just eating three main meals.
In addition to muscles, bones also weaken over time. Postmenopausal women and older men are at high risk of osteoporosis.
Every 200g of Greek yogurt can provide 20-25% of your daily calcium needs. Calcium combined with vitamin D (naturally found in some fortified yogurts) helps maintain bone density and reduce the risk of fractures in the elderly.
Greek yogurt contains probiotics - beneficial bacteria for the digestive system. According to the World Food Organization (WGO), a healthy microbiome plays a role in regulating energy metabolism, reducing fat storage and improving inflammatory responses.
In people over 50 years old, intestinal microbiome imbalance often leads to weight gain and metabolic disorders.
Research published in Frontiers in Nutrition (2023) shows that older adults who eat probiotic yogurt twice a day for 12 weeks have an average waist reduction of 2.1 cm, along with improved body firmness and reduced visceral fat.
Unlike many sweet or starchy side dishes, Greek yogurt has a low glycemic index (GI), helping to keep blood sugar levels stable after meals. This is especially important for people over 50 years old, the group at high risk of type 2 diabetes.
According to research by the American Diabetes Association (ADA), eating a serving of Greek yogurt after lunch can help reduce cravings for dinner by 20%, supporting weight control. A toned body not only needs to gain muscle but also needs to reduce excess fat, and this side dish meets both of those goals.
