In a land as diverse as ours, even the plain-jane curd or Dahi has had various makeovers. It has evolved from a plain side dish to interesting experimental savouries like Raitas, smoothies, parfaits, soups and even ice creams!
It is also a staple ingredient in many popular delicacies, giving them a rich, creamy flavour.
However, as the times have evolved and food habits and lifestyle complications have taken over, the choices we make with our food have started undergoing scrutiny.
People with diabetes often face this dilemma: Should I or should I not have curd? Will the milk content affect my sugar levels? Is it safe? Is Curd Good for Diabetes? To clear the air, curd is great for people with diabetes.
GI or Glycemic Index of Curd
It has a low glycemic index (GI 28), making it an easy accompaniment to your meals. However, make sure you have it unsweetened to avoid complications of diabetes.
Does Curd Increase Blood Sugar?
No. It won’t raise blood sugar levels in people with diabetes because it is low in carbs and high in protein if made in the Greek way and without sugar.
Benefits of Eating Curd Daily
Being one of the many beneficial fermented staples, curd has been a mass favourite over centuries. Narrowing down to some basic benefits of having curd:
- Good for digestion
- Better immunity
- Calcium in curd helps in building bone health
- Regular consumption helps in reducing high blood pressure and cholesterol levels
- Keeps your skin healthy and shiny
So, is curd good for diabetes? The answer is yes
Nutritional Value of Curd
Curd contains a high level of biologically significant protein, calcium, zinc, potassium, magnesium, phosphorus, riboflavin (vitamin B2), thiamine (vitamin B 1), vitamin B6, vitamin B12, niacin, and is a good source of folate.
Moreover, curd contains calcium, zinc, potassium, magnesium, and phosphorus. The great part is that all these nutrients are easily absorbable by the human body. And the biggest wow factor of the nutrition in curd is that it serves as an antioxidant.
Which Yogurt/curd is Good for Diabetes and is Curd Good for People With Type 2 Diabetes?
Curd in all its forms is great for people suffering from diabetes. However, if we have to narrow it down to one, Greek yoghurt is quite popular owing to its taste, consistency, and versatility.
Greek yoghurt is low in fat and carbohydrates but has a good quantity of protein, saving any spurt in glucose levels, thus making it quite a desirable product amongst people with diabetes.
Probiotic yoghurt is also especially beneficial when added to our diet. Yoghurt has been fortified with gut-friendly bacteria such as Lactobacillus acidophilus, Bifidobacterium bifidum, Bifidobacterium lactis, Lactobacillus casei, and/or Lactobacillus rhamnosus, which, other than providing essential amino acids, also improve your gut health.
It is a power-packed semi-solid snack, dense with nutrients, which makes it a great snack option for people with diabetes.
Can People With Diabetes Eat Curd at Night?
Beliefs about consuming curd or yoghurt in late hours of the day differ widely. While some doctors can be on the supportive side in this debate and advocate that it is absolutely fine to consume curd at night, Ayurveda takes a negative stance.
According to Ayurveda, curd can aid in the formation of mucus in the body, which can be detrimental to the health of a person with diabetes.
How Much Curd Can a Person With Diabetes Eat?
Eating curd for diabetes is not a tricky business. 2-3 bowls of curd per day are good to go. The caveat here is to consume it without sugar/salt, as curd with sugar will increase your calorie intake.
You can opt for plain curd with your meals or have a delicious vegetable raita to tickle your taste buds.
People with diabetes can safely drop all their doubts about consuming this delicious and healthy dairy product once and for all. However, one must keep in mind that they need to practice moderation in each case.
Two bowls of yoghurt per day keep you healthy, active and sway!
How to Eat Curd in Diabetes?
- Eat plain curd – The simplest method is to consume it unadorned. You may eat it with rice or even roti after chilling it in the refrigerator.
- Raita – Curd can be used to make raita if you want to spice things up a bit. As long as you thoroughly mix it, you can even dilute it with water; the consistency is somewhat less thick than curd.
- Buttermilk – Another fantastic method to consume curd is through buttermilk, or chhas. It makes for a cool beverage, especially in the summer.
Conclusion
Curd can be a nutritious addition to a diabetes-friendly diet when chosen wisely. Plain, unsweetened curd provides protein, calcium and other essential nutrients without adding unnecessary sugar. The key is to watch portion sizes and avoid sweetened or flavoured varieties with added sugar.
As with any food, what works best can vary from person to person. If you have diabetes, choose curd as part of a balanced diet and discuss your individual dietary needs with your doctor or dietitian.
How PB Health Can Support You
When someone in your family needs medical care, you should not have to worry about what comes next or who will take care of each step.
At PB Health Hospital, IFFCO Chowk, Gurgaon we believe good healthcare depends on proper planning and regular follow-ups. Our doctors and care teams work together to support diabetes management, supported by technology that helps track progress, organise follow-ups, and keep all information clear and accessible. From prevention to recovery, every stage is managed carefully so that nothing important is overlooked.
To learn more about our approach, visit the PB Health website.