Have you ever wondered if skyr is healthy? Have you ever heard of skyr (pronounced “skeer” or sometimes with two syllables as “ski-er”)? When you think of Scandinavian food, pickled herring, blueberries and Swedish pancakes probably come to mind. But another traditional northern European food has also found its way onto refrigerated shelves: Skyr.
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What is Skyr?
This strained yogurt has been produced in Iceland for more than a thousand years. Today, skyr is growing in popularity worldwide due to its richness in probiotics , low sugar content and high protein content.
Skyr is a useful addition to any diet that includes dairy products, and can serve as a substitute for yogurt in most recipes. Although it has a sharp, almost sour taste, it is worth getting used to because skyr is healthy and has many benefits.
Skyr can be consumed in many different ways. It can replace yogurt in almost any recipe and can be added to ingredients for pancakes, hummus, fruit desserts and even a milk salad or used to make a delicious cheese roll.
How many calories and what are the nutritional values of skyr?
Skyr is low in calories, fat and carbohydrates. Although the exact nutritional content varies by brand, a 170 gram serving of natural skyr contains:
- 110 calories
- 19 grams of protein
- 7 grams of carbohydrates
- 0 grams of fat
- Phosphorus – 25.5% of the RDA (Reference Daily Intake)
- Calcium – 20 % of the RDA
- Riboflavin – 19 % of the RDA
- Vitamin B12 – 17 % of the RDA
- Potassium – 5 % of RDA
Skyr is a naturally defatted product, although cream is sometimes added during processing, which can increase the fat content. It also contains more protein than many other dairy products – about 11 grams of protein per 100 grams of the product. For comparison, the same amount of yogurt contains about 7 grams of protein, while fresh whole milk contains 3.2 grams.
Is skyr healthy and what effect does it have on the organism?
Skyr is not only an excellent source of protein, but it also has many other health benefits.
Skyr protects against osteoporosis: Skyr is rich in the important element calcium. About 99% of the calcium in the body is found in the bones and teeth. While collagen forms the basic structure of bones, the combination of calcium and phosphorus ensures their strength and density.
Studies have shown that calcium intake in children and adolescents is associated with higher bone density and stronger bone growth. As people age, their bones begin to lose some of this density, leading to a condition known as osteoporosis.
Studies have shown that increased calcium intake can protect against osteoporosis. A three-year study of women proved that eating more calcium from dairy products helps maintain bone density. Another study in older women found that long-term use of calcium supplements helped maintain healthy bones.
Calcium can be obtained from dairy products (cheese, cottage cheese, milk, cream), spinach, parsley, vegetables, fish, etc., and just one serving of skewers can provide 20% of the recommended daily amount of the mineral (100 to 280 mg, depending on gender and age).
Interesting facts: Millions of people suffer from osteoporosis. Of these, 80% are women. It causes fractures, especially of the spine, pelvis and wrist. By age 70, up to 40% of women have suffered an osteoporosis-related fracture at least once.
Skyr supports cardiovascular and muscle function: it’s not just your bones that benefit from calcium. Your heart, muscles and nerves need calcium to function properly. Some studies show that a diet high in calcium may even protect against cancer, heart disease and high blood pressure.
Skyr provides protein without saturated fat: Skyr’s high protein content also contributes to a healthy daily intake without added saturated fat, which is found in many other protein-rich foods like meat and more processed foods.
Is Skyr healthy for the gut flora?
Skyr builds a healthy microbiome: Because of the fermentation process used to make Skyr, it is rich in probiotics that are beneficial to the microbiome – the good bacteria in the gut. A healthy microbiome has been linked to better digestive health, a lower risk of obesity and even a reduced tendency to depression.
Trivia: Many experts believe that consuming probiotics through food is preferable to taking them in pill form. So if you don’t want to take probiotics in supplement form, you can feel good by consuming fermented foods, such as Skyr, on a daily basis.
Is Skyr healthy: Possible negative effects
Allergies: skyr is made from fresh cow’s milk, and some people are allergic to casein or whey, the two proteins found in milk. For them, skyr and other fresh milk products can cause an allergic reaction with symptoms ranging from bloating and diarrhea to anaphylaxis.
Lactose is a type of sugar found in milk that is broken down by the enzyme lactase. People with lactose intolerance lack this enzyme, and after consuming products containing lactose, it can cause them stomach pain and other digestive problems.
Fortunately, about 90% of the lactose content is removed during the production of Skyr. Thus, many people with lactose intolerance can tolerate moderate amounts of Skyr. However, it is best to try a small amount first to see if the body shows any side effects. If everything is fine, it can be consumed without any problems.
May interfere with the effects of certain medications: Although Skyr is a healthy food, it can be dangerous for people taking certain medications. The probiotics in yogurt can affect the action of certain antibiotics and medications that suppress the immune system. Talk to your doctor about any dietary restrictions that come with taking your medications.