- Curd is a popular dairy product that is easily available and packed with a range of health benefits.
- Curd is a good source of protein, calcium, potassium, vitamin D, and other nutrients, and it is low in calories and fat.
- Curd has a low glycemic index (GI), making it the perfect food for diabetics.
- According to many studies, curd acts as an antidiabetic food and also increases the level of good HDL cholesterol.
Curd, also known as dahi or yogurt is not only delicious but is also packed with vitamins, minerals, and probiotics that can help people with diabetes manage their condition.
In this blog post, we will discuss why curd is good for diabetes, the health benefits of curd, and ways to incorporate it into your diet. So, let's dive in and learn more about the amazing benefits of curd and its effects on diabetes!
Curd for diabetes: Knowing the Curd Nutrition
One small cup (100 grams) of curd contains 62 kcal. Curd contains 30% carbohydrates, 23% protein, and 47% fat. Curd is a good source of probiotics, calcium, and vitamin B12.
Each gram of curd contains 100 million bacteria that are alive. These bacteria are probiotics that improve gut health.
Download the Hint app to track calories consumed from curd and curd recipes.
Glycemic index of curd
The glycemic index (GI) is a measure of how quickly a food raises blood glucose levels. The Curd has a low glycemic index of 34 which means it can help keep blood sugar levels stable and is a good choice for people with diabetes1.
Benefits of eating curd
Curd or yogurt is one of the healthiest and most nutritious foods that you can include in your diet. It is packed with essential vitamins and minerals and is full of probiotics. Take a look at some of the amazing health benefits of eating curd and why you should consider including it in your diet2.
Eating curd is a great way to get your daily recommended amount of protein. It aids build muscle, repairing tissue, and producing enzymes and hormones.
2. Improves Digestion
Curd is rich in probiotics that help improve digestion. It helps in better absorption of nutrients and aids in digestion.
Curd is packed with healthy bacteria that help fight infection and strengthen the immune system.
4. Strengthens Bones
Calcium is essential for stronger bones and curd is a good source of calcium. Eating curd regularly can help maintain healthy bones and teeth.
5. Reduces Cholesterol
The lactic acid in curd helps reduce cholesterol levels and keeps the heart healthy.
6. Improves skin health
Curd is a natural remedy for skin problems like eczema, psoriasis, and acne. It helps soothe inflammation and nourishes the skin. Curd contains lactic acid, which helps in exfoliating the skin and improving its overall health.
The potassium in curd helps reduce blood pressure, making it beneficial for those suffering from hypertension.
Curd is low in calories and high in protein and calcium, making it an ideal food for weight loss.
Is curd good for diabetes?
Curd is often hailed as a healthy choice for people with diabetes, but is curd really good for diabetes? Let's take a closer look at what researchers have to say about curd.
A recent study suggests that regular consumption of curd can decrease the risk of developing diabetes. Its results have shown a 14% lower risk of type 2 diabetes in people who consumed curd or yogurt daily when compared with no yogurt consumption3.
Also, the curd is a good source of protein, it is low in carbs and has a low GI, making it ideal for regular consumption.
Another study showed that a high intake of yogurt is associated with a reduced risk of Type 2 Diabetes Mellitus (T2DM), with a 17-18% reduction in risk for each increase of 1 serving/day in yogurt intake4.
In another study, it was concluded that consumption of 100 mL/day of conventional yogurt could significantly reduce the fasting blood glucose (FBG) level, and also yogurt can be used as a functional food since it improved the HDL-C in T2DM patients5.
However, it's important to note that the benefits of curd for diabetes depend on how much you eat and how it is prepared.
Curd can be a high-calorie food when it is made with whole milk or flavored with added sugar, and consuming too much of it can contribute to weight gain, which can worsen diabetes.
It's also important to control the portion size and consider the other foods you are eating with your curd.
Various ways to consume curd for diabetes
How can curd be included in a diabetes meal plan?
If you are interested in adding curd to your diabetes meal plan, download the HINT app and learn about various curd recipes and instructions to prepare them.
Here are some ways to incorporate curd into your diet
- Curd with fruit: Curd can be mixed with chopped fruit, such as berries or apples, and eaten as a snack or breakfast.
- Curd with oats: Curd can be mixed with oats and eaten as a snack or breakfast.
- Curd with vegetables: Curd can be mixed with chopped vegetables, such as cucumbers or tomatoes, and eaten as a snack or side dish.
- Curd with spices: Curd can be mixed with spices, such as cumin or coriander, and eaten as a snack or side dish.
To know more about curd and its recipes, read our blog on Curd Calories, Nutrition, and Health Benefits.
In conclusion, curd is a beneficial food to include in a diabetic diet. Make sure you consume it in moderation as the excess of anything is dangerous. Stay healthy!
Are you looking for help in following a diabetic diet?
Download the HINT app and subscribe to the instant diabetic diet plan. It helps you control your blood glucose levels and reduces your HbA1c in a few months.
Frequently Asked Questions
1. What is the best time to eat curd?
It is best to eat curd in the morning or post-meal or as part of the meal for boosting digestive health and immunity.
2. Which type of curd is good for diabetes?
The best type of curd for diabetes is low-fat or fat-free plain, unsweetened curd. This type of curd has fewer calories and carbohydrates. Additionally, it contains probiotics which can help enhance gut health and improve blood sugar control.
3. Who should avoid curd?
Curd should be avoided by individuals with a dairy allergy or lactose intolerance, as it contains milk proteins.
4. How much curd should I eat daily?
It is recommended to eat 1-2 servings (approximately 100-200g) of low-fat curd daily for good health benefits.
5. Is it safe to eat curd every day?
Yes, it is perfectly safe to consume curd every day. Curd is a very healthy source of probiotics, which are beneficial bacteria that help to improve digestion, boost immunity, and promote overall health.
Wolever TM. Yogurt Is a Low-Glycemic Index Food. J Nutr. 2017 Jul;147(7):1462S-1467S. doi: 10.3945/jn.116.240770. Epub 2017 Jun 14. PMID: 28615381.
Parle Milind and Malik Jyoti, Curd: a sedative with a bonus bowl of useful side effects Int, Res. J. Pharm. 2014, 5 (3)
Salas-Salvadó J, Guasch-Ferré M, Díaz-López A, Babio N. Yogurt and Diabetes: Overview of Recent Observational Studies. J Nutr. 2017 Jul;147(7):1452S-1461S. doi: 10.3945/jn.117.248229. Epub 2017 Jun 14.
Chen M, Sun Q, Giovannucci E, Mozaffarian D, Manson JE, Willett WC, Hu FB. Dairy consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. BMC Med 2014;12:215.
Arsanti Lestari, Lily & Ratnasari, Dian & Azizah, Elsa & Farida, Ivana & Nuriannisa, Farah & Yuliani, Kartika & Kusuma, Rio & Huriyati, Emy & Kertia, Nyoman. (2019). Short-Term Consumption of Probiotic Yogurt Improved HDL-C of Type 2 Diabetes Mellitus Patients: A Double-Blind Randomized Controlled Trial. Romanian Journal of Diabetes Nutrition and Metabolic Diseases. 26. 381-392. 10.2478/rjdnmd-2019-0041.