Curd, or dahi, is much more than a food item in India. It’s delicious and healthy, and many people eat it before starting any important task, such as an exam or a job interview.
Due to curd delicious taste and many health benefits, it is one of the most basic food items in Indian households. It ranks second on the list of India’s most consumed foods, after rice.
Also, according to the IMARC Group, the curd market is expected to reach a value of nearly INR 1,809.3 Billion by 2024. This means more people have started including curd into their diet.
In this post, I will be sharing the many health benefits of curd, which will compel you to include this super healthy food in your diet.
Also read: 5 Common Disadvantages of Yogurt for Your Health
How is curd made?
Curd is a dairy product made from curdling fresh cow, buffalo, or goat milk. It is made by adding an acid such as vinegar or lemon juice to fresh milk to separate the milk solids (the curd) from the liquid (the whey).
The solid mass is drained to produce curds, and the whey is also processed to produce whey butter, whey cream, whey protein concentrate, etc.
Curd has been around for ages, and it has been one of the essential ingredients in the world of cooking. Many people also like to enjoy curd as a dessert or as an accompaniment with their meals.
Since it is a dairy product, it is a source of protein and calcium and is most prevalent during the summer as it is both cooling and refreshing.
Tip: Curd made from buffalo milk is traditionally better than curd made from cow milk because buffalo milk has a higher fat content, resulting in a thicker curd mass. In addition, buffalo milk contains more protein, fat, lactose, minerals, and vitamins than cow’s milk.
The nutrition value of curd
Curd or dahi offers a lot of nutritional value when consumed in moderation. It is low in calories and a great source of calcium and protein. The nutritional value of curd may vary on what you eat it with.
| Nutrients | Quantity(113g) |
|---|---|
| Calories | 69 |
| Fat | 3.7g |
| Cholesterol | 15mg |
| Sodium | 52mg |
| Potassium | 176mg |
| Carbohydrates | 5.3g |
| Protein | 13g |
| Calcium | 94mg |
Eating just 100 gram of curd a time provides you:
- 20% and 23% of the daily recommended intake of protein for average sedentary men and women respectively.
- 13% of the daily recommended intake of calcium for adult.
- 4% of the daily recommended intake of potassium for adult.
- 3% of the daily recommended intake of magnesium for adult.
12 Benefits of curd that you’ll love
Curd is a probiotic
Most of us have heard of probiotics, but few of us understand what they mean. Probiotic foods are made up of good bacteria that keeps you healthy and working well.
Curd contains bacteria that are helpful to your body. These bacteria are the same as those found naturally in your body. These bacteria are necessary for digestion, absorption of nutrients making vitamins, etc.
To put it simply, when you eat probiotic food, it is almost like giving your body a “boost” of good bacteria.
This is the why probiotic is often used when someone is sick or has had surgery. It helps the body get back to its normal state.
Also read: 10 Best Probiotic-Rich Foods That You Can Find In India
Curd is good for your bones and teeth
A dairy product like curd can be a boon for your bones and teeth. According to the study, foods like curd and yogurt are beneficial to one’s health because they are high in calcium and help reduce osteoporosis and increase bone density.
The calcium in the body also strengthens enamel (the outer shell of your teeth) that protects teeth from erosion and cavities.
Studies have shown that eating a diet rich in calcium promotes your heart health and also help to lower the risk of type 2 diabetes.
Curd is good for dehydration
Dehydration is a serious problem in summers that can lead to various serious diseases. To recover from dehydration, the body’s lost fluid must be replaced.
Curd is an excellent source of water, containing approximately 70-80 percent water in 1 cup (113g), which will help you avoid the problem of dehydration.
Although water is the essential home remedy for dehydration, adding dairy products such as curd to hydrate your body is not harmful. In fact, in addition to several other benefits, it can also help you stay hydrated.
Good source of protein
Protein is a macronutrient that your body needs for growth and repair. It is a necessary building block of muscle, cells, hair, and skin. Also, protein helps your body transport nutrients to your cells and helps regulate metabolism.
A curd is a good option for people who want to add a protein-rich dairy product to their diet.
Many people who dislike the taste of milk but want to increase their protein intake can substitute curd for milk. However, curd does not have as much protein as milk.
Good for the digestion
Curd is not only delicious but also has a lot of benefits for your digestive system, which is a vital organ for healthy living.
It is known for its ability to soothe an upset stomach and ease indigestion. Moreover, it is a good source of probiotics, which are essential for a healthy digestive system.
Probiotics help to regulate the growth of good bacteria in the digestive tract. This is especially helpful for people with a weak digestive system, as good bacteria help digest the food in the stomach.
It can be beneficial to consume curd when you have a stomach upset or constipation. It helps in the digestion of the food in the stomach, improvement in health gut and the prevention of constipation.
Source of riboflavin
Riboflavin is also known as vitamin B2 is a very essential and least abundant nutrient in the body. It’s a water-soluble vitamin found in eggs, meat, leafy green vegetables, and dairy products.
Curd being a good source of riboflavin ensures that your body receives adequate riboflavin. Riboflavin aids in the conversion of food to energy, hormone production, red blood cell formation, and good functioning of the nervous system.
Curd is good for the immunity
The immune system is a complex system of organs, tissues, and cells that defend the body against infections and diseases. It is critical to take care of your immune system in order to live a healthy life.
Probiotic food, such as curd, can be consumed by people of all ages, and the best part is that it aids in increasing immunity.
The beneficial bacteria found in food, such as curd, helps to improve digestion, fight against the bad bacteria and infections in the body, all of which are essential for a healthy immune system.
Curd has a low glycemic index (GI)
The glycemic index (GI) is a scale that ranks carbohydrates based on how quickly they raise blood sugar levels after consumption.
Foods with a low GI of 55 or less are classified as low, while those with a high GI of 70 or more are classified as high.
Foods with a high glycemic index (GI) are digested and absorbed rapidly, causing blood sugar (glucose) levels to rise, which is not good for people with diabetes.
Curd has a GI of 36, indicating that it is a low-GI food that will not raise blood sugar levels in the body. It’s low GI makes it a good choice for people with diabetes and those who want to lose weight. Also, eating curd makes you feel more satisfied and full.
Curd is low in calories
If you are looking for superfoods to add to your diet without gaining too much weight, eating low-calorie foods for the body can be quite beneficial.
A 100g of curd contains approximately 70-90 calories, lower than almonds, popcorn, and many other dry fruits.
If you want to lose weight, you can do so by being active and reducing your calorie intake, which you can do by eating the right foods like curd.
Powered with lactic acid
Lactic acid is a natural organic compound, which is produced in the human body, as well as in the process of fermentation of milk products.
Curd is powered with lactic acid bacteria that may provide a variety of health and nutritional benefits.
Benefits of lactic acid are:
- control gastrointestinal infections
- improve lactose digestion
- control some types of cancer
- manage serum cholesterol level
- prevent diarrhea and other bacterial infections
Curd is good for the skin
There is no doubt that curd is one of the most important cooking ingredients, but that is not the only reason why people have been using it for centuries.
Curd is good for your skin due to the presence of lactic acid in it. Lactic acid acts as an antimicrobial that aids in the removal of dead skin cells from the skin and helps to treat acne and other skin issues.
Also, curd can treat dry skin, pimples, blackheads, and blemishes and is great for oily skin as it controls the amount of oil secretion.
Curd is good for the hair
Curd benefits not only your skin, but it is also good for your hair. It’s a good source of protein, and eating a high-protein diet encourages your body to produce keratin, a protein that helps your hair stay strong.
The lactic acid in curd cleanses the scalp and helps to remove dead skin cells, allowing you to moisturize and condition your hair.
If you’re looking to treat dandruff you can combine curd with lemon or apple cider vinegar. Apply directly to the scalp and leave it for few minutes before rinsing out.
Are there any side effects?
Curd is regarded as one of the best snack options for people all over the world. It’s well-known for its health benefits and digestion-aiding properties. However, consuming too much curd can have some side effects.
Who should should not eat curd daily?
- People who have weak digestive systems should not eat too much curd as it may cause constipation.
- People with arthritis should not consume curd regularly. It is a sour food, and studies have linked sour foods to an increase in joint pain.
- If you face lot of acidity, indigestion, or acid reflux, you should avoid eating curd late at night when your digestion is slow.
- Curd’s lactose is not harmful to lactose-intolerant people, but it should not be consumed in large quantities.
Final words
Curd, as you can see, is extremely beneficial to your health. It tastes great and helps to improve digestion and immunity. I hope that you were able to learn a few ways that curd can be beneficial to your health.
I love curd myself, and I am sure you will, too! So, what are you waiting for? Start adding curd to your diet and start enjoying all the amazing health benefits it offer.
FAQs
Yes, if you do not have arthritis or a digestive problem, it is safe to consume curd on a daily basis.
Curd has a low calorie content, and eating low-calorie foods will not cause you to gain weight. Also, according to various studies, curd helps in weight loss due to its high calcium content.
Yes, curd in the morning can help to boost your immunity and soothe your digestive system.
There is a lot of debate about whether or not it is safe to eat curd on an empty stomach. After doing some research, I discovered that while eating curd on an empty stomach may not cause problems, it also may not provide you with as many benefits.
This is because eating curd on an empty stomach produces hydrochloric acid. This kills the lactic acid bacteria in the curd, which can cause acidity.
However, one should always give it try and see how the body reacts to the curd on empty stomach.
References:
- https://pubmed.ncbi.nlm.nih.gov/2271223/
- Ayman Suliman Mazahreh and Omer Turki Mamdoh Ershidat, 2009. The Benefits of Lactic Acid Bacteria in Yogurt on the Gastrointestinal Function and Health. Pakistan Journal of Nutrition, 8: 1404-1410. https://scialert.net/abstract/?doi=pjn.2009.1404.1410
- https://www.nutritionix.com/i/nutritionix/curd-1-cup/54bd3621a9be1b1c7698a09a
- https://en.wikipedia.org/wiki/Curd_(India)#Types
