Curd has been part of the Indian diet for thousands of years. If you are like most Indians, then your meal simply feels incomplete without a bowl of curd.
According to ancient and conventional wisdom, curd helps improve your digestion, bone health and boosts immunity. But is curd good for weight loss?
In this article, we will discuss the many benefits of curd for weight loss, its nutrition profile, the best time to eat curd, and much more!
Curd or yoghurt is a probiotic food. It is rich in gut-friendly bacteria like Lactobacillus delbrueckii subsp. bulgaricus, with about 100 million Lactobacillus cultures in every gram of curd or yoghurt.
Curd also has high quantities of calcium, phosphorus, vitamin B12 (cobalamin), and vitamin B2 (riboflavin).
The following is the nutritional information for 100 grams of curd or yoghurt.
| Nutrient name | Amount |
| Energy | 61 kcal. |
| Protein | 3.5 g |
| Fat | 3.3 g |
| Carbohydrate | 4.7 g |
| Fibre | 0 |
| Calcium | 110 mg |
Wondering why you should include curd in your weight loss regimen? Here's a few reasons why:
The probiotic bacteria present in curd improve digestion and absorption of nutrients. They also maintain the balance of healthy bacteria in your body, which prevents food poisoning, indigestion, upset stomach, and other gastrointestinal problems. This can help you lose weight and keep it off.
Curd has a higher protein content than milk which can keep you satiated for longer. It also helps lower the levels of hunger hormones in your body. This can cut down on snacking and overeating, which contributes to weight loss.
The calcium, protein, and probiotics present in curd can boost your metabolism and help you burn more calories. Studies show that eating curd or yoghurt every day along with their meals helped people lose more weight and fat compared to people who did not include curd in their diet.
Not sure how to add curd to your diet? Give these yummy recipes a try!
Try a smoothie with your favourite fruits and instead of milk, use some creamy curd. This gives you a smoothie with a thicker consistency that is far more filling.
Having a glass of Lassi after a meal or instead of a snack can keep you from eating junk. This beverage is an ideal choice for summer, as it can keep you cool and hydrated.
If you’re a fan of oatmeal for breakfast, try eating some overnight oats with yoghurt instead. Just mix your desired quantity of oats with a cup of curd at night, and enjoy it in the morning with your favourite fruits, nuts or trail mix as toppings. This can be a healthier alternative to traditional breakfast.
The heat’s got you down? We have you covered. Try blending some fruits with yoghurt, add honey or jaggery for sweetness if required. Let it chill in the fridge for a while and you have a delicious frozen yoghurt. This is a healthy, homemade, low-calorie substitute for ice cream that you can enjoy guilt-free.
Did you know that condiments and dressings have added sugars, extra sodium, high saturated-fat content, and loads of other unhealthy ingredients that can negatively impact your weight? So forgo the ketchup and mayo, and make a healthy dip with curd, mint, coriander or any other ingredients of your choice.
You can eat curd or yoghurt at any time of the day, but try incorporating it into your breakfast or lunch. Eating curd during the day can help you feel fuller and cut down on mid-morning or evening snacking, which can reduce your calorie intake.
Curd or yoghurt is a great source of protein, vitamins, essential minerals and has several health benefits:
So if you're trying to lose weight, why not give curd a try?
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