Buy Fresh or Dried kefir grains ? Buy Kefir powder ? Which Kefir to buy ?

Choosing a Kefir Culture

Kefir is one of the absolute superstars of health food, Kefir grains are an amazing combination of lactic acid bacteria and yeasts in an absolute matrix of proteins, lipids and sugars. This symbiotic matrix, (or SCOBY) forms “grains” that resemble cauliflower.

Extremely beneficial even for those who are lactose intolerant and used in different parts of the World, it has recently caught on as a significantly important health food. But for those looking for kefir grains online would be faced with a choice to make. Whether to purchase from sites selling ‘living’ kefir or dried/dehydrated kefir grains. To figure this out you need to ask yourself

  1. What types of kefir grains would I require ?
  2. Where to buy kefir grains ?

For you to best answer the above questions, here is a quick overview on Kefir Grains to help you make the most suitable decision.

There are 2 types of Kefir available on the market

Milk Kefir Grains: A naturally occurring organism, Milk Kefir Grains originated in the Caucasus. These are white, resemble cottage cheese and have a gluey feel. It feeds on the lactose.

Water Kefir Grains: Water Kefir Grains come from the Meso-America. Water grains are translucent, resemble cauliflower and easily break apart under pressure. It feeds on sugar.

Now we come to the choice between Fresh and Dried Kefir Grains

When it comes to Fresh Kefir Grains, these gain re-balance quickly and within a few days of arriving on shipment begin producing drinkable probiotic kefir! An excellent option but only if you live within Europe and are able to immediately attend to these.

Otherwise, Dried Kefir Grains are a greater choice for you! A perfect solution if the grains are likely to be in transit internationally, this will ensure the grains is not damaged. However, these would take way longer to activate – maybe a week or more and adjust the symbiotic balance till the time frame in which it can produce a drinkable kefir beverage. This also gives the scope of a better shelf life. Of the two kind of Kefir Grains (i.e. Milk and Water) Water Kefir Grains are more difficult to revive from a dried state and may take way longer given that these are comparatively fragile.

A quick reconnaissance of some companies and websites that sell different types of kefir grain has led to the following compilation to help you further:

  1. Website:

This particular website, selling Live and Fresh Kefir cultures which they are sure will last a lifetime with proper care; maintain that the kefir grains are real grains maintained on organic milk very unlike the pre-packaged kefir starters, such as Yogourmet or Body Ecology stocked and sold elsewhere. They also assure that the kefir grains retailed from their website are ready to use straight out of the packet with absolutely no failed productions or waiting several rounds for the kefir grains ( referring to both milk or water types) to become ‘active’ again.

The benefits listed by the said website are as follows:
  • Different types of kefir to choose from
  • Fresh and Active Milk and Water Kefir Grains
  • Starters Cultures
  • Ready to use
  • First batch of Kefir would be ready within 24-48 hours
The limitations listed on the same are as follows:
  • The fresh and active kefir grains cannot be shipped to international destinations. This is due to the fresh nature of Kefir cultures.

2. Website:

Of their stock, this particular website explains that each sachet of kefir powder (and other starter cultures) can be used an average of 7 times each. It further shares that six tablespoons of previous batch will ferment 1 liter of milk. The benefits mentioned by the website is the sheer convenience and the fact that it is great for short time usage.

The limitations associated with Freeze Dried Starter Cultures are :
  • These are isolated lab grown cultures
  • Not only is repurchase required, it also has limited usage

Overall it may be a good idea to invest in fresh and active kefir grains for long term usage.

How to make authentic milk kefir ?

How to make Milk Kefir

In order to make authentic milk kefir, you need to get the supplies ready and follow the steps carefully. Here is the step by step direction on making authentic milk kefir:

  1. Get the supplies ready: First of all, you need milk, but you should make sure that the milk is not lactose free or ultra pasteurized. Raw milk or low fat milk is preferred. Next, you would need a strainer made of stainless steel or nylon. The other supplies that you would require are a bowl, a jar, a breathable lid, a plastic spoon, vanilla or fruit extract.
  2. Prepare the kefir grains: In order to prepare the kefir grains, strain off the kefir milk in which they are dispersed. Then, rinse the kefir grains in a bowl with spring water or milk. Strain off and rinse again till you are satisfied.
  3. Feed the kefir grains: After the kefir grains are prepared, you need to feed the kefir grains adequately. Place the kefir grains in a sterile jar and fill the jar with milk. You must ensure that the jar is large enough to have adequate space between the lid and the milk. The ideal ratio is for every 1 teaspoon of kefir grains, you need 1 cup of milk.
  4. Cover and ferment: The jar should then be covered with a breathable lid. You can use a coffee filter or a paper towel. However, do not use a cloth with large holes as it will result in contamination. You should keep the jar in a cool place. Sunlight is not required. Allow the kefir grains to ferment for about 24 hours.
  5. Determine if the kefir is ready: It is quite tricky to determine when the kefir is ready. Tilt the jar slightly to see whether it is gel-like or runny. If you find that it is gel-like, be sure that your kefir is ready. It has been found that fermentation is faster in summer than in winter.
  6. Strain the finished kefir: Place the strainer over a plastic bowl or bowl made of stainless steel. Pour the contents of the entire jar into your strainer. Allow it to strain slowly. You can use a sterile spoon to stir the kefir, so that it strains through the bowl perfectly, leaving behind the grains in the strainer.
  7. Add flavors: You can mix fruit extract with the strained kefir to enhance its taste.
How to make milk kefir

Video – instructable – how to make milk kefir

Basically, these are the 7 steps that you need to follow to make milk kefir. You can store the kefir grains in the jar so that so you can again feed them with fresh milk and repeat the process.

How to make authentic water kefir ?

How to make Water Kefir

Although water kefir is not as popular as milk kefir, it basically follows the same concept. Instead of milk, a sugary liquid is used in water kefir. Symbiotic grains of yeast and bacteria ferments this liquid. Here are the steps that you need to follow to make authentic water kefir:
  1. Get the supplies ready: You would need a couple of measuring cups, plastic spoons, a strainer made of stainless steel or plastic, a bowl, a jar, a breathable lid, tea bag or muslin bag and finally water. For 1 tablespoon of kefir grains, you would ideally need 1 cup of water.
  2. Choose dried fruit: Apart from adding flavor to the kefir, dried fruits also add nutrients and minerals to the water kefir. You should choose dried unsulphured fruit instead of sulphured fruit. For 4 cups of water kefir, a handful of dried fruits is sufficient.
  3. Prepare the kefir grains: Strain off the liquid in which the kefir grains are dispersed. After straining off the liquid, rinse the grains with spring water by placing them in a clean bowl. Strain and rinse till you are satisfied.After preparing the kefir grains, place them in your fermenting jar. You must ensure that the fermenting jar is large enough to hold the water. There must also be adequate space between the lid and the water level.
  4. Feed the grains: Now, you should add sugar into the jar. The ratio that you need to follow is 1 tablespoon of sugar for every 1 tablespoon of kefir grains. Alternatively, you can also use honey, although it is not preferred due to its antibacterial properties which may result in the weakening of grains. You should add the dried fruits after stirring the sugar. Finally, add the water and stir the mixture with a plastic spoon. After stirring, add the lemon wedge if you desire.
  5. Cover and ferment: Finally, the jar should be covered with a breathable lid. Place the jar in a cool place away from sunlight. It should be allowed to ferment for about 24-48 hours.
  6. Strain: After 48 hours, place the strainer over a plastic bowl. Pour the entire contents of the jar in the strainer and let the kefir strain, leaving the grains in the jar.
  7. Add flavor and repeat: After straining the water kefir, pour it into a storage bottle or eat it right away. Alternatively, you can also add certain fruit flavors to enhance its taste. Finally store the grains so that you can feed it later and repeat the process. If you follow these 7 simple steps, then you would be easily able to make authentic water kefir.
Video - how to make waterkefir

Video – instructable – how make waterkefir

If you follow these 7 simple steps, then you would be easily able to make authentic water kefir.

The best Yogurt is the one you make yourself

How to make your own yogurt at home

Mostly, you have everything in your kitchen to make yogurt except possibly a good thermometer. It is true that the best yogurt is the one that you make yourself.

The reasons why homemade yogurt is the best are as follows :

  • it tastes much better than the yogurt that you buy from shops
  • since no sugar, preservatives or chemicals are added to the homemade yogurt
  • it is good for your health
  • it is also less expensive than the yogurt obtained in shops
  • there is also no packaging waste when you are making yogurt at home

Due to these four reasons, many people make their yogurt at home. It is not difficult to make yogurt at home. You can do it even without the use of yogurt maker. You would require only 7 hours and 25 minutes for making yogurt at home. You would require 25 minutes for the preparation and around 7 hours for the incubation process.

The ingredients required for making yogurt at home :

  • you would first require about 1,5 liter of pasteurized milk for making yogurt at home
  • you would also require 2-3 tablespoons of plain yogurt, which is the starter

The equipments required for making yogurt at home :

  • stock pot (WECK)
  • pot with lid
  • plastic or metal spoon
  • thermometer
  • heating pad

The directions for making yogurt at home :
After getting the ingredients and equipments ready, you should follow the following steps to make yogurt at home:

At first, a double boiler should be created using 2 stock pots. The milk should be brought to 85° Celsius.

The milk should be constantly stirred to avoid formation of skin.
Next, the milk should be cooled to 42° Celsius with the aid of a cold water bath. The milk should be again constantly stirred to avoid formation of skin.
Now, 2-3 tablespoons of plain yogurt should be poured into the milk. It should be stirred thoroughly.

After adding the yogurt, the milk should be properly covered and placed on a heating pad. It should be left undisturbed for about 7 hours.
Now, the pot should be removed from the heating pad. It should be stirred well again.

Lastly, it should be refrigerated overnight.
By following these simple steps, you would be able to get homemade yogurt. It tastes lovely and the recipe can be further adjusted according to your preferences.

Homemade yogurt

8 healthy cultured dairy products

Healthy cultured dairy products

Cultured dairy products are healthy and nutritious. You can find the popularity of cultured products everywhere around the globe. They are consumed in large quantities in every country. Probiotic dairy products such as cultured yogurt and kefir are loved by all people as they have tremendous beneficial properties.
If you think that cultured dairy products mean only yogurt and kefir, then you are absolutely wrong. There are many more cultured dairy products such as Bonny Clabber, Matsoni, Ayran and Viili about which you will read in this article. So, here are the 8 healthy and wonderful, cultured dairy products that you must include in your diet:
  1. Kefir: Kefir is a popular cultured dairy product. When kefir grains are mixed with raw milk, kefir is obtained. Kefir grains are symbiotic clusters of beneficial bacteria and yeast. The kefir grains are spongy and small. It looks like cottage cheese. This cultured dairy product has a strikingly tart taste with effervescence. This is the reason why it takes people some time to get used to this beverage. Kefir is highly rich in folic acid and many more nutrients. The origin of kefir is the Caucasus region. It takes around 1 day or longer for the fermentation of kefir.
  1. Yogurt: Yogurt is the most popular cultured dairy product which is liked by everyone. The most unique thing about yogurt is that it is a thermophilic dairy food product. In order to culture properly, yogurt requires heat. In order to make yogurt, you need to culture milk with thermophilic bacteria that is capable of producing lactic acid. The most popular strain of bacteria that is used in yogurt is Lactobacillus bulgaricus. You can use a yogurt maker to make yogurt. You need a starter culture and a heat source in order to make yogurt.

    Make Yogurt at Home - Homemade Yogurt

    Make Yogurt at Home – Homemade Yogurt

  1. Filmjolk: This is a wonderful Swedish cultured dairy product. It has a mild sour taste. It is a tasty cultured dairy product. In order to make Filmjolk, you need to culture it at room temperature. You do not require a heat source to culture Filmjolk. The strains of bacteria that are used to make Filmjolk are Leuconostoc mesenteroides and Lactococcus lactis. The tangy taste of this cultured dairy product is because of these strains of bacteria.
  1. Ayran: When yogurt is mixed with salt, the cultured dairy product is known as Ayran. It is a cold beverage that is extremely popular in Turkey and the other Turkic countries such as Iran, Bulgaria and Armenia. People often describe Ayran as diluted yogurt. Ayran is a great drink to consume during the summer. It is served chilled. It is a traditional and popular Turkish drink.
  1. Matsoni: It is a delicious cultured dairy product of Eastern Europe. It is said that the beneficial properties of Matsoni help in prolonging life. Some unique strains of bacteria that are capable of producing lactic acid are used to make Matsoni. Therefore, it has a mild sour taste and a slight syrupy consistency. Children love to have Matsoni especially in their breakfast. Many people also love to have Matsoni by pouring it over the fruits. Matsoni is easy to prepare as it is mesophilic.


    Matsoni Yogurt also known as Caspian Sea Yogurt

  1. Viili: This is another wonderful, cultured dairy product. It has a Scandinavian origin. Although Viili is a popular beverage of Sweden, it is also quite popular in Finland. The gelatinous and ropy texture of Viili is obtained due to the combination of lactic acid bacteria and yeast. Viili has a mid sour flavor which is liked by children and people who are trying sour probiotic dairy products for the first time. Traditionally, Viili is served with gooseberry jam or any other kind of sweetener. Since it can be cultured at normal temperature, you do not require a yogurt maker for making Viili.
  1. Blaand: This is a traditional and popular drink of Scotland. Blaand is prepared for many years in Scotland. However, most people have never tasted Blaand even once in their lives. Blaand generally has an alcohol content that is similar to wine after fermentation. However, if blaand is fermented for too long, then you would get an unpleasant taste. It would taste more like vinegar.
  1. Bonny Clabber: This is another traditional and popular cultured dairy food of Scotland and the Southern United States. Bonny clabber is eaten generally at breakfast with cinnamon, molasses and nutmeg. This dairy product does not require any starter. The probiotic properties of Bonny Clabber arise directly from the natural flora that is present in milk and in your surroundings. It is easy to make. You only need raw whole milk to make this cultured dairy food.
So, these are the 8 healthy and wonderful, cultured dairy products that you can include in your diet to maintain good health. If you are bored with yogurt and kefir, then this is the time to try some new cultured dairy foods such as Matsoni, Viili or Ayran.

Make yogurt with a yogurtmaker in 9 simple steps

How to make yogurt with a yogurt maker?

It is easy and beneficial to make yogurt with the help of a yogurt maker. An electric yogurt maker can help you to make delicious yogurt within two hours. The process of making yogurt in a yogurt maker is quite simple. Here are the steps by which you can make yogurt with the help of the yogurt maker:

  1. At first, you need to determine the amount of milk that you would need to make the yogurt: You must read the instructions of the machine carefully to determine the amount of milk that you would need to make the yogurt. You can use whole milk or skimmed milk. Heat the milk at around 200 F / 100°C till it shows signs of frothing.
Rommelsbacher JG 40 Yogurt Maker

Rommelsbacher JG 40 Yogurt Maker

  1. Allow the milk to cool down: You should use a thermometer to check the temperature of the milk. You must allow the milk to cool down till it reaches the temperature of 105 F / 40°C. This milk is called tempered milk.
  1. Mix 2 tablespoons of yogurt culture with the tempered milk in a blender for 10 seconds: This is one of the most important steps to make yogurt. Allow the yogurt culture to mix well with the tempered milk in a blender. This will allow the lactic acid bacteria to get evenly distributed in the milk, which will cause fermentation of the milk.
  1. Pour the starter culture in the remaining tempered milk: After pouring the starter culture in the remaining tempered milk, stir constantly for about five minutes.
  1. Transfer the milk into containers carefully: After the tempered milk is thoroughly mixed with the yogurt culture, carefully transfer the milk into a clean container. Now put the container filled with milk in the yogurtmaker. (We recommend : Rommelsbacher JG 40 Yogurt Maker)
  1. Read the instructions: On buying a yogurt maker, you will get an instruction booklet. You must read the instructions properly after transferring the milk containers inside the yogurt maker.
  1. Jiggle one of the milk containers after about 8 hours: After about eight hours, jiggle one of the milk containers to find if the yogurt is ready. You will understand if the yogurt is firm by jiggling the container.
  1. Put the container in the refrigerator: When you are sure that the yogurt is ready, take out the container from the yogurt maker and place it in the refrigerator. Allow the yogurt to cool down. You can add additional flavors to the yogurt at this stage.
  1. Save a part for the next batch: You can save a small amount of the yogurt for the next batch.

If you follow these 9 simple steps, you would be able to make yogurt with the yogurt maker at home.

How to make yogurt with a yogurt starter

How to make homemade Yogurt

The enormous health benefits of yogurt make it a perfect food for everyone. However, in order to make yogurt, you need a yogurt starter. The quality of yogurt depends on the quality, type and amount of starter culture. The starter culture or yogurt culture is responsible for the fermentation of lactic acid which converts milk to curd.

Generally, there are two types of yogurt culture which can be used at home: fresh yogurt starter culture and dried yogurt starter culture. In this article, we will learn to make yogurt with freeze dried culture. Yogurt is formed by the fermentation of milk.

A freeze dried culture consists of milk solids and bacteria. The culture looks like milk powder. Before you start working on it, you must read the package to know whether the freeze dried culture is mesophilic or thermophilic. It is extremely important to know the type of dried culture before you add it to the milk.

If you find that the freeze dried culture is thermophilic, then you have to use warm milk. You have to add the thermophilic culture to warm milk. Then you have to stir it properly. This is because the lactic acid bacteria present in the thermophilic freeze dried culture shows the best growth when mixed with warm milk.

If you find that the freeze dried culture is mesophilic, then you have to use room-temperature milk or cold milk. After adding the mesophilic culture to cold or room-temperature milk, you have to incubate the mixture at room temperature. This is because the lactic acid bacteria present in the mesophilic freeze dried culture shows the best growth at lower temperature.

The steps to make yogurt with freeze dried culture are outlined below:

How To Make Yogurt - Step 1

Step 1 – Heat up the milk (40°C), add the yogurt starter, stir the milk

How To Make Yogurt - Step 2

Step 2 – pour the contents into the cups

How To Make Yogurt - Step 3

Step 3 – start fermentation with a yogurt maker for about 8 hours

  • First, you have to mix the milk (warm or cold) with the freeze dried starter culture.
  • The bacteria should be incubated properly. There are various methods of incubation.
  • Finally, refrigerate the yogurt and add additional flavors, if needed.

However, there are some disadvantages associated with making yogurt with freeze dried culture. First of all, freeze dried culture is not easily available. It can be only found in health food stores or online stores. Secondly, the incubation time is as long as 8 hours.

The advantage of using freeze dried culture is that if you properly store it, then you don’t have to worry about spoilage. Various strains of lactic acid bacteria are used in the starter culture which implies that there are additional probiotic benefits.

Ryazhenka – a traditional Russian fermented milk

Ryazhenka – a sort of traditional Russian yoghurt

As kefir was normally the drink for adults (at least for the diet conscious Soviet women) – Ryazhenka, popular also as the baked milk was exclusively for the children. Ryazhenka is the other and the traditional Russian (some say Ukrainian) fermented dairy product. Ryazhenka when mixed with one spoon of sugar,  used to be the treat for a Soviet child. Sometimes Ryazhenka is translated to be baked milk because for preparing it you need to bake the milk in the low heat oven.

Dairy products have always been one of the major highlights of the Russian cuisine, and there is quite a good list of products which are not easily found in  U.S. but are pretty common here. Two of them are the kefir and the Ryazhenka.

Kefir resembles a cross between the milk and the yogurt, with a slightly chunky texture, and bears a sharp bite on it. It is prepared by using a bacteria culture for fermenting milk, and historically, people made this at home only. However, now a day most of the Russians buy packaged kefir from the grocery store. Ryazhenka is similar to taste like the kefir but is milder. It is not as sharp, but a bit sharper than the plain yogurt, and it possesses an impressive smooth texture. Kefir is thus pure white in colour, while the Ryazhenka bears a brown tint. The reason behind it is because Ryazhenka is normally baked fermented milk. It was made historically by baking fermented milk in any oven or with low heat on a stove for long hours, but then again, the Russians today just purchase it from a grocery store.

Russian Fermented Baked Milk

Ryazhenka is made by pasteurising the milk and later simmering it on the low heat for as long as eight hours or even longer. Historically, it was prepared by placing one clay pot (or the glechik) with the milk in a traditional Russian oven for one whole day till it has been coated with the brown crust. Prolonged exposure to the heat causes a Maillard reaction between milk’s amino acids and glucose or sugars. This results in the evolution of melanoidin compound that offers a creamy color with a caramel flavor. As a result a good amount of moisture evaporates, this results in a change in the consistency. In the household method of production, the  sour cream (smetana) is added subsequently to trigger the fermentation. In the modern industrial production, the pure thermophile bacterial culture has been added instead. The mixture is then placed in a warm place. The fermentation takes place at temperatures above 40°C / 100°F and takes about three to six hours.

The fat content of the industrially made Ryazhenka is typically 3.5−4%, however, in general,  it’s permitted to vary from <0.5% (if prepared from what we know as the skimmed milk) up to say 8.9%. The protein content is a minimum 3%. The carbohydrate content, generally about 4−5%. Like the scalded milk, Ryazhenka is also free of the harmful bacteria and the enzymes and may be safely  stored at room temperature for at the most- forty hours.

Make your own Bulgarian Yogurt

Bulgarian Yogurt is easy to make

Bulgaria is the country with the surprising rich yogurt history. Greek yogurt since long has been the rage and it is hard to recall what type of subpar yogurts were being spooned down earlier.

For having delicious Bulgarian yogurt, you need not make trip to the distant land of Bulgaria just for the sake of yogurt, however you are totally welcome for doing so if you desire. All that you will need is to lay the hands on the unique Bulgarian yogurt starter with a genuine lactobacillus bulgaricus within it. Luckily, with this article, you will get exactly the product you seek!

Many often ask if it actually is true that Lactobacillus Bulgaricus bacterium is only found in Bulgaria. The right answer is no, not at all – you will be able to grow this bacteria in any part of the world (as a matter of fact many do). What is surprising and unique about the Bulgarian strain is that only in Bulgaria, the quality is preserved in other generations of this strain, in other words, if you have been using the past yogurt for initiating the new batch. If you have been following the process of making your yogurt in anywhere other than Bulgaria, outside Bulgaria, you will soon be able and notice that after one or two batches, the yogurt loses the original unique taste and flavour, physical appearance also the qualities.

Why this happens is yet unknown to scientists. Quite often it is referred to the distinct climate of this region, but there is much more when it comes to creating the ideal conditions for the Lactobacillus Bulgaricus rather than the environment.
So, now the question is, how can you create your own Bulgarian yogurt miles apart from home? The answer is however pretty simple – by using any dried and frozen yogurt starter culture with the live Lactobacillus Bulgaricus which had been produced in Bulgaria. On using a new culture and reach batch of your yogurt you get to preserve the uniqueness of taste along with the actual qualities present in a yogurt. And gradually this way you could achieve that familiar taste of kiselo mlyako, very much similar taste wise to the one that our grandmothers used to prepare. If you have already got the ultimate and true “Bulgarian yogurt starter”, you could share the information here and help others with the facts and detailed of yogurt making tips.

What is Greek Yogurt ?

How to make Greek Yogurt – Homemade Greek Yogurt

Health-conscious souls have for long touted the advantages of yogurt. But at present, many who had turned to yogurt are embracing it in the Greek way. Few foods are as healthy as it in such small servings as is Greek yogurt. A bowl of the Greek yogurt keeps one fortified with the essential nutrients and helps you to lose weight. For Greek yogurt lovers, richer the texture bigger the sell.
Greek yogurt separates out liquid whey in the making, explains dietitians. This results in the thicker texture with fewer sugar and carbohydrates and more protein.

Both Greek and the regular yogurts are made of the same ingredients – milk and the bacterial culture. Both even use  same bacterial culture (Streptococcus thermophilus and Lactobacillus bulgaricus).

The bacteria ferment the lactose (milk sugar) present in milk and produces lactic acid. Different strains of bacteria bear different processes of fermentation, and have slightly different products, but the end result however is  lactic acid. Thus some strains of bacteria can produce fermented yogurt, which is acidic, and bitter/sour. Post fermentation liquid whey is strained from solid yogurt. Regular yogurt ought to be strained twice, as a result, there’s  some liquid left behind as the end product. But Greek yogurt is always strained thrice, so maximum liquid is removed. This gives Greek yogurt the thicker and stronger flavor with consistency.

Greek Yogurt

Greek Yogurt

Greek yogurt happens to be more “concentrated,” it contains more protein when compared to regular yogurt. This protein is always left behind within the solid yogurt in the process of straining. The whey contains helpful sodium, calcium, and carbohydrates. In fact, much volume gets lost during extra straining and it typically takes four cups of raw milk for getting a cup of Greek yogurt, whereas it takes one cup of raw milk to receive a cup of regular yogurt.

Greek yogurt serves as a satisfying treat post your tough workout. It will simply not tide you until the next meal, but its protein can repair the damage done by exercising. Not only is the Greek yogurt, low in fat, but here is the other benefits:

Vitamin B12, essential for energy and brain function is found in Greek yogurt. Greek yogurt comes to  probiotics. These probiotics are microorganisms like bacteria and yeast. Normally they live in the intestines, and microorganisms in the intestines helps the health.

As we age, we need protein for keeping the skin healthy and  fight illness. Greek yogurt boosts the protein level avoiding the heavy food like meats.