A meal without a bowl of curd feels incomplete in many Indian households. The reason why our Indian mothers and grandmothers have always insisted their kids and other family members finish their bowl of curd is because they know how beneficial it is. While most people are only aware of the benefits of curd for gut health, the reality extends far beyond.
In this blog post, we will cover all the health benefits of curd and tell you different ways to enjoy it during mealtimes.
How Does Curd Look and Taste Like?
Plain curd (also known as dahi or yoghurt) is white in colour with a thick, semi-solid consistency. It has a soft and creamy texture with a very mild smell. Tasting a spoonful of curd will tell you that it has a slightly tangy, acidic, and refreshing taste.
Curd that tastes too sour or smells rancid must be thrown away, as these are the signs that suggest the bowl of curd has gone bad.
Nutritional Value of Curd
100 g of curd contains:
- Calories: 98
- Total Fat: 4.3 g
- Total Carbohydrate: 3.4 g
- Protein: 11 g
- Cholesterol: 17 mg
- Dietary Fibre: 0 g
It also contains other nutrients like calcium, cobalamin, and magnesium. The calcium content in curd is quite significant and hence is considered a rich source of this mineral, contributing to stronger bones and teeth.
Health Benefits of Curd That Make It a Must-Have Food Item
1. Provides Important Nutrients
Curd is a nutrient-rich superfood. It contains significant amounts of calcium required for building strong bones and ensuring dental health. It also contains other minerals like magnesium, phosphorus, and potassium and vitamins such as riboflavin and vitamin B12.
In addition to vitamins and minerals, curd also has a lot of protein that is needed in the body for building and repairing tissues, improving muscle strength, providing energy, and a lot more!
2. Helps Manage Weight
Curd and weight loss are related. For people who want to maintain a healthy weight or want to lose weight, curd is a great dietary choice. Its high protein content helps in keeping you full for a long time and cuts down your food cravings. Plus, calcium in curd prevents cortisol overproduction, which is known to cause weight gain.
3. Improves Immune Function
Eating curd every day can also reduce your chances of falling sick. The vitamins, trace minerals like magnesium and selenium, and probiotics present in curd boost your body’s immune system and protect it against disease-causing microbes like viruses and bacteria.
4. Supports Gut Health
Curd is known for its ability to fix gut-related issues like an upset stomach, constipation, and diarrhoea. Probiotics, or the good bacteria present in curd, balance the gut flora and minimise the effects of bad bacteria in the body. It also facilitates digestion, and that’s why eating curd for gut health is a common practice in many families.
5. Builds Stronger Bones and Teeth
Being a rich source of calcium, curd can make your bones and teeth strong and healthy. For this reason, it makes a good choice for people with osteoporosis, arthritis, and other bone-related issues. Taking curd regularly can replenish calcium in the body and aid in management and recovery.
6. Improves Heart Health
While saturated fat is considered unhealthy, the fat coming from curd is believed to be good for heart health. Although more research is needed. It is said that saturated fat from curd increases good cholesterol in the body and protects it from heart disease. Plus, it also helps regulate high blood pressure, which also contributes to heart problems.
7. Promotes Healthy Hair and Skin
Curd is good for hair and skin as well. The benefits of applying curd on hair include moisturising and conditioning hair strands and scalp, promoting growth, and helping in dandruff and hair fall reduction. The benefits of curd for skin are improving skin tone and elasticity, reducing fine lines and wrinkles, and soothing acne and irritated skin.
8. Protects from Vaginal Infections
Vaginal yeast infections are quite common among females. Including curd in your diet may help in preventing vaginal infections or aid in recovery, as probiotics, or good bacteria in curd, fight the infection and balance pH levels in the vagina. This is, however, not backed by enough evidence, and hence it is important to see a gynaecologist if you think you have a vaginal infection.
9. Regulates Blood Glucose Levels
Curd is a good choice for diabetics too! Having a low glycemic index, curd results in a slow and gradual increase in blood sugar. Protein keeps you full for longer and stops you from overeating and causing unnecessary spikes in blood sugar.
How to Make Curd at Home?
Curd is prepared by fermenting boiled milk. A small amount of yoghurt culture is added to the milk so that bacteria can begin the process of fermentation. When added, bacteria ferment the natural sugars present in the milk, leading to the production of lactic acid. This acid causes the milk proteins to curdle, imparting its tangy taste and wobbly texture.
If you want to set curd at home, follow the steps given below:
1. Boil 1 litre of milk in a pan.
2. Allow it to cool until it feels warm (not hot) to touch.
3. Take about 1 tablespoon of curd culture and add it to the warm milk. Mix well using a spoon.
4. Transfer the mixture to another bowl if you wish or leave it in the same container.
5. Place a lid on the container and keep it undisturbed for 6-10 hours in a warm place.
6. You may wrap the container with a thick towel to entrap warmth and facilitate curd formation.
7. After the time has passed, open the lid and see if the curd is set. If not, leave it for another couple of hours and check again.
Delicious Ways to Add Curd to Your Diet
Now that you know the benefits of eating curd daily, let us suggest you some delectable ways to add this nutritious food to your diet:
- Eat curd as it is, either with meals or as a snack.
- Add berries and honey to turn it into a breakfast bowl.
- Make it into a raita to accompany your pulao or paratha.
- Turn it into a glass of buttermilk or lassi to satiate your thirst.
- Make different recipes using curd, such as kadhi or dahi vada, to enjoy during mealtime.
Side Effects of Curd
Moderation is the key when eating curd on an everyday basis, as overeating can cause the following:
- Bloating, gas, and abdominal discomfort
- Weight gain (as curd is a high-calorie and high-fat food)
- Changes in the gut microflora
Who Should Avoid Curd
While most people can eat curd without a problem, it is better for certain people to avoid this healthy food altogether:
- Individuals with lactose intolerance should avoid curd as it may lead to abdominal pain and issues like diarrhoea.
- Individuals with milk allergies must also avoid curd, as it can cause allergic reactions that can range from hives to a serious condition called anaphylaxis.
Wrapping Up
Curd, or dahi, is a refreshing side dish that can elevate your meal to another level. Having a bowl of plain curd or dishes made out of it offers many benefits. Improved digestion, healthy skin, and stronger bones are some of the health benefits of curd. For this reason, curd has been an important part of the Indian diet for ages.
Want to enjoy the many advantages of eating curd? Make it at home or get it from your local dairy and have it at least once every day. You will begin noticing positive changes in your skin, hair, and body soon!
FAQs
Is it good to eat curd every day?
Yes, eating curd daily is advisable as there are many benefits of eating curd every day.
Which is the best time to eat curd?
You can have curd with any of your meals or have it as a snack between meals. But, as per Ayurveda, it is better to avoid eating curd at night as it can increase the Kapha dosha, which is more predominant during nighttime.
How much curd is enough for a day?
It is okay to eat half a cup or 100-200 g of curd every day.
What are the benefits of curd during pregnancy?
Curd helps in hydration, prevents constipation and bloating, regulates blood sugar, helps with digestion, and keeps the immune system strong during pregnancy.
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