Curd: Nutritional Profile
Curd is one of the oldest, most ancient processed foods in the world. It was initially made by keeping milk in a warm area and was allowed to get fermented by bacteria. This bacteria, which turns milk into curd, is very good for health and every gram of curd usually contains 100 million live bacteria. It is also a probiotic in nature, which helps boost your immune system. It is easy to digest and improves your gut health.
The following is further nutritional information regarding curd:
Curd is also rich in Vitamin B12, Calcium, Phosphorus, and Riboflavin.
Advantages of Curd in Diabetes
- Curd has a low glycemic index (GI), which makes it ideal for people with diabetes.
- It is a healthy food containing a good amount of protein, calcium, potassium, and vitamin D. Curd has low carbohydrates and high protein content. Hence, it is a very good snack for people with diabetes.
- It is also known for its capability to lower blood sugar levels and is rich in calcium and phosphorus, which are good for bones and teeth and makes them strong.
Consumption of probiotic curd (another form of regular curd) improves your body’s ability to metabolize foods that contain sugar and reduce inflammation in the body. Probiotic curd may be especially helpful for people with Type 2 diabetes.
Ways of Consuming Curd
Curd is a very common dairy product, which can be easily found in every home across various cultures. Curd is also great as a side dish to your meals and can be included in different ways in your diet.
Spices are good for health, and adding them to any dish enhances the taste. Take a bowl of plain curd and add a pinch of black salt, cumin powder, hing (asafoetida) and a pinch of chili powder according to your taste. Mix it well and have it with your daily meal.
Dilute a bowl of curd with water and add salt and pepper. Also, you can add tadka with some curry leaves, a pinch of mustard seeds and a chopped green chili. Drinking a glass of buttermilk every day during the summer season will keep your body cool and ensure you get your daily supply of essential nutrients.
Take some chopped tomatoes, onion and cucumbers and add them to a bowl of curd. Dilute the curd with some water, add some salt, red chili powder and cumin powder, then enjoy it as a side to your meal.
For a healthier option, you can add curd to your diet in the form of smoothies and have them in the morning or evening. Take any two to three fruits of your choice which are diabetic friendly. Put all the fruits in a blender jar, add a small cup of whole thick curd, blend them all together and pour into a glass. This will keep you full for hours and has high nutritional values.
Best Time to Consume Curd
Having curd during the night is not good as it can lead to mucus development. Eating curd on an empty stomach produces hydrochloric acid, which kills the lactic acid bacteria present in the curd and leads to acidity. Hence, eating curd on an empty stomach and at night should be avoided. The ideal time to eat curd is during the day.
Risks of Over Consumption of Curd
Overconsumption of curd increases the chances of ovarian cancer. Too much curd inhibits the absorption of iron and zinc from the foods. Too much curd can also cause lactose intolerance in some people, which causes digestive distress like abdominal cramps, bloating, and diarrhea.
Other Health Benefits of Curd
Curd is one of the best sources of protein for diabetics. However, there are other reasons for which you must include curd in your daily diet:
- It makes your teeth and bones stronger.
- It improves and builds your immunity.
- It helps in losing weight.
- It is good for the heart and also benefits high blood pressure.
- It also helps in brain functioning.
- It helps to remove dandruff from your hair.
- It also reduces the risk of cancer.
- Curd also improves vaginal health.
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- Curd is rich in protein, good carbohydrates, calcium, magnesium, minerals, iron, antioxidants, and loads of vitamins.
- Diabetics and heart patients can safely include curd in their daily diet due to its low GI.
- Overconsumption of curd just like every other thing is unhealthy and can lead to many issues like ovarian cancer, too much curd also inhibits the absorption of iron and zinc from the foods, and lactose intolerance.
- There are enormous other benefits of curd like it makes your teeth and bones stronger, improves immunity, helps in losing weight, good for the heart, blood pressure, reduces risk of cancer etc.
- With the help of the Phable Care app, you can consult a specialist physician to get your queries solved and manage your blood sugar levels with ease.
Yes, curd is rich in protein, and it helps regulate your blood glucose level. Due to its probiotic nature, regular consumption of curd improves your body’s ability to metabolize foods that contain sugar. Probiotic curd may be especially helpful for people with Type 2 diabetes.
No. Since it is rich in protein and low carbohydrates, it won't cause blood sugar spikes in people with diabetes.
Yes, with a healthy balanced diet, you can safely eat curd with rice. It reduces the risk of Type 2 diabetes in healthy and older adults.