Skyr: what it is, nutritional values, benefits and the recipe for making Icelandic yogurt at home

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Carlos Laforet Coll
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Find out what skyr is, Icelandic yogurt rich in beneficial properties for the body and the recipe to make it at home.

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Find out what skyr is, Icelandic yogurt rich in beneficial properties for the body and the recipe to make it at home

Lo skyr is an Icelandic dairy product, which is becoming popular all over the world. With a high protein content and a wide range of vitamins and minerals, skyr is a great type of yogurt to add to your diet.

It is commonly enjoyed at breakfast, as a healthy dessert or as a sweet snack after meals to accompany with fresh fruit.

Index

What is the skyr?

Skyr has been a staple food in Iceland for over a thousand years.

Icelanders are very proud of their skyr, probably because it is one of the few food items the Vikings ate and still eat today. Skyr is a dairy product, it is white in color and has a creamy and dense texture.



When the Vikings arrived in Iceland over 1.000 years ago, they brought with them the original skyr recipe, which continues to be used today.

It looks a lot like the yogurt, with a similar taste and slightly denser texture.

I popular brands They include:

  • Siggi's
  • Skyr.is
  • Smari
  • KEA Skyr

It is made with skim milk, to which the cream has been removed. The milk is then heated and live cultures of bacteria are added.

Once the product has thickened, it is filtered to remove the whey. (Read also: Kefir and yogurt: what are the differences and which one to prefer?)

Nutritional values ​​of Skyr

This type of yogurt contains important nutrients. It's at low in calories, fats and carbohydrates, but rich in proteins, vitamins and minerals.

While its exact nutrient content varies by brand, an unflavored 170-gram serving contains:

  • Calories: 110
  • Protein: 19 grams
  • Carbohydrates: 7 grams
  • Fat: 0 grams
  • Phosphorus: 25,5% of the RDI
  • Calcium: 20% of the RDI
  • Riboflavin: 19% of the RDI
  • Vitamin B-12: 17% of the RDI
  • Potassium: 5% of the RDI

It is a product naturally fat-free, although sometimes cream is added during processing, which can increase its fat content and, consequently, calories.

It also contains more protein than many other types of dairy, with around 11 grams of protein per 100 grams. For comparison, the same amount of Greek yogurt contains around 7 grams of protein, while whole milk contains 3,2 grams.



Making skyr requires three to four times more milk than making yogurt, resulting in a more nutrient-dense and richer in protein product.

Studies have shown that dairy protein can regulate blood sugar, improve bone health, and help preserve muscle mass during weight loss.

Le protein They can also be helpful for weight management, as they increase fullness and reduce hunger. In fact, eating high-protein dairy products, such as yogurt, has been shown to help prevent weight gain and obesity.

Another study compared the effects of low-, moderate- and high-protein yogurts on hunger and appetite. Eating high-protein yogurt has been found to lead to reduced hunger, increased fullness and a greater sense of satiety for longer, which contributes to making us eat less.

A review also suggests that proteins may stimulate thermogenesis diet induced. This causes an increase in metabolism, allowing the body to burn more calories after meals. (Read also: Two yogurts a week prevent bowel cancer)

The benefits of the Skyr

But what are the scientifically proven benefits of Icelandic yogurt?

It can protect against osteoporosis

The skyr is rich in football, an essential mineral in the diet. About 99% of the calcium in the body is found in the bones and teeth. While collagen makes up the main structure of bones, a combination of calcium and phosphate is what makes them strong and dense.

In children and adolescents, the studies have shown that calcium intake is associated with an increase in bone mass density and bone growth.


According to research, as we age, bones begin to lose some of that density, leading to more porous bones and a condition known as Osteoporosis. Research also shows that increasing calcium intake can protect against bone loss.


Indeed, one study lasted three years on women showed that eating more calcium helps preserve bone density.

Another study in older women showed that long-term calcium supplementation reversed age-related bone loss. Calcium can be taken from a variety of foods, but only one serving of skyr can provide about 20% of the recommended daily amount.

It can promote heart health

Le heart disease they are the leading cause of death worldwide, accounting for nearly 31% of all deaths.

Fortunately, evidence shows that dairy products like skyr may be linked to a reduced risk of heart disease.

This is probably due to the fact that i dairy product they contain minerals such as calcium, potassium and magnesium, all of which are important for heart health.

Uno study Japanese for about 24 years found that, for every 100 grams of dairy products consumed, there was a 14% reduction in deaths from heart disease.

Another study showed that dairy products can help lower blood pressure. Three servings of dairy products a day have been shown to promote a significant decrease in systolic blood pressure in men with high blood pressure.

It supports blood glucose control

Skyr is high in protein but low in carbohydrates, so it may help control glycemia.

When you eat, your body breaks down carbohydrates into glucose. A hormone called insulin it is therefore responsible for transporting glucose into cells for use as energy.

However, when too many carbohydrates are eaten, this process does not work efficiently and can lead to high blood sugar levels.

- studies show that eating protein slows the absorption of carbohydrates, resulting in better blood sugar control and lower blood sugar levels.

Uno study of 16 weeks compared the high-protein diets and normal ones. The researchers found that replacing carbohydrates with proteins significantly improved blood sugar control.

Contraindications and to whom consumption is not recommended

Some people may not benefit from adding skyr to their diet. The reason? The skyr is made from milk, so in case of an allergy or casein intolerance or whey, it is good to avoid consuming this product.

Skyr and other milk products can trigger an allergic reaction, with symptoms ranging from bloating and diarrhea to anaphylaxis.

Lactose is a type of sugar found in milk. It is broken down by an enzyme called lactase. Those with Lactose intolerance they lack this enzyme, which can lead to stomach pain and other digestive side effects.

Fortunately, the process of skyr filtering it removes about 90% of its lactose content, so many people with intolerance can tolerate moderate amounts of skyr well. However, it's best to try a small amount first to make sure you don't get any unwanted effects.

How to make homemade skyr

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Skyr can be done at home; all the steps below:

  • First you need skimmed milk, which must be heated up to about 90-100 ° C.
  • Let the milk rest until it has cooled to around 40 ° C.
  • At this point, the enzymes and rennet are added, and it is thickened. The thickening process takes about 4-5 hours.
  • When it has thickened, the product should be cooled to about 18-20 ° C and left to rest for about 18 hours.
  • At this point, it is pasteurized and the milk froth on top is removed.

Curiosity: for every 4 cups of milk you will have only one cup of skyr.

How to consume the skyr

Traditional skyr is served mixed with a few tablespoons of milk and a little sugar, although eating it plain is the healthiest choice.

The flavored varieties are also very popular and appreciated, these are usually sweetened with sugar or others artificial sweeteners. (Read also: Light yogurt cake, the perfect recipe to make it soft and light)

Another way to enjoy this yogurt is with fruit or jam, to add some sweetness. Additionally, skyr can be used as an ingredient in a variety of recipes, from flatbreads to omelettes to puddings and so much more.

On yogurt you might be interested in:

  • Greek yogurt: all the benefits you don't expect concentrated in one jar
  • Kefir and yogurt: what are the differences and which one to prefer?
  • Kefir, what happens to the body by consuming a cup every day
  • Kefir: benefits and how to prepare milk kefir and the vegan water-based variant
  • Fruit yogurt: which ones and how to choose?
  • White yogurt compared: which ones and how to choose?
  • Yogurt: Eating it often reduces the risk of heart attack and cardiovascular disease
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