Curd or dahi is the quintessential food in every Indian home, whether relished as comfort food on its own with every meal or served with parathas or raitas. Yes, this humble food is an indispensable and integral part of our diet regimen. While in India, having curd with something sweet before leaving home is considered very auspicious, as this optimises energy, calms the mind and eases stress, as well as promotes gut health.
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Curd is a readily accessible food packed with the goodness of vital nutrients that confer you with umpteen health benefits. It is best known to improve the digestion process, lower cholesterol, maintain blood pressure and fortify bone health and uplift the taste of various culinary delights. Does curd help you to shed weight? The answer is yes. Read this article to get an insight into how curd promotes weight loss and its numerous health benefits.
How Curd Can Help You Lose Weight?
Curd is known for its amazing taste and smooth and creamy texture, which is enriched with essential nutrients and acts as a key catalyst in digestion. Being a natural probiotic dairy product, curd promotes the growth of good bacteria in the gut and maintains the gut microbiome. The live bacteria present on curd are termed Lactobacillus bulgaricus, which is proven to ease dyspepsia. The richness of protein in curd supports weight loss and maintains overall health. Including curd in a calorie meal plan can help you lose body fat and weight more than a low-calorie diet with minimal protein. Additionally, it offers you a flat tummy by helping in shedding those stubborn fat pockets around the abdominal and waist regions.
Amazing Benefits Of Curd
Promotes Digestive Functions
Proper metabolism is vital for weight loss, which supports the digestion of foods and averts fat formation in the system. Probiotics in curd help with the digestion process and assimilation of nutrients. The key cause of weight gain is improper waste disposal from the system, which is caused by indigestion or an upset tummy.
The lactobacillus bulgaricus, the bacterium in curd, is responsible for shortening intestinal transit time, which lets the waste be eliminated rapidly and eases stomach problems and promotes digestion.
Also Read: Homemade Curd Is A Probiotic And More
Packed With Calcium
Curd is heaped with calcium, and like most other dairy products, curd keeps up with bone health. While studies reveal that dietary calcium is essential to safeguard you from gaining weight. It holds a key role in maintaining your BMI, and having a cup of curd daily pumps the calcium stores in the system. Further, it reduces the release of the stress hormone cortisol, which prevents fat cells from building more fat around the belly, thus assisting you in sustaining weight loss.
Protein Rich
The process of making curd separates the milk solids from the liquid known as whey, which makes curd a more concentrated source of protein than milk. Protein-rich foods fill the stomach, slow the gastric emptying time, reduce the calorie intake and support weight loss. The protein composition of curd offers adequate energy to the system, builds lean muscle mass, burns more calories and loses weight efficiently.
Rich In Nutrition
Curd is bestowed with a wealth of minerals like calcium, potassium and magnesium and vitamins B12 and B2, which hold a key role in overall development and growth. Magnesium and potassium maintain fluid balance and help in getting rid of surplus water from the system and regularise bowel function, and maintain weight.
How To Choose the Right Curd?
Greek yoghurt is considered the finest choice for weight loss, as it contains only 90 calories per serving and minimal sugar.
Go for low-calorie, low-fat curd varieties available in the market. Read the food label and see if it contains sugar, artificial sweeteners or corn syrup, which are inappropriate for weight loss due to their high fructose level. Also, check the protein content of curds; a low-calorie curd should have 12 to 15 grams of protein, which can help you stay satiated for a long time.
Most importantly, homemade low-fat curd prepared from cow’s milk is a better and healthier option for weight loss than curd made from buffalo’s milk.
Frequently Asked Questions
Does Curd Help In Reducing Belly Fat?
Curd itself does not directly burn belly fat, but it can support weight and fat loss when included in a healthy diet. As it is:
High in protein, which increases satiety and controls unwanted hunger pangs.
Contains probiotics, which improve digestion and reduce bloating.
Helps regulate blood sugar and appetite.
However, belly fat reduces only with overall calorie control, regular exercise, not by curd alone.
Is Curd Good For Pregnancy?
Yes, curd is generally safe and beneficial during pregnancy. It provides:
Calcium
Protein
B vitamins
It can also help reduce acidity and constipation.
Avoid unpasteurized or unhygienically prepared curd.
Sour/stale curd if you have acidity issues.
Does Excess Curd Increase Weight?
Curd does not directly cause weight gain, but excess consumption can increase calorie intake, especially if curd is:
Made from full-fat milk.
Eaten with sugar.
Consumed in large portions.
Moderate portions (½–1 cup per day) do not cause weight gain.
How To Eat Dahi For Weight Loss?
Best ways to use curd for fat loss:
Plain low-fat curd
No sugar, no cream, and it is high in protein and low in calories.
Have curd with fruits like apple, berries, or pomegranate.
Avoid bananas and mangoes if on strict calorie control.
Curd with flax/chia seeds. It helps to boost fiber and satiety.
Curd as part of lunch
Helps digestion and prevents overeating later.
Spiced buttermilk (chaas)
Light, low-calorie, and reduces bloating.
Avoid:
Sweetened yogurt
Flavoured yogurt
Curd with rice at night if you have slow digestion or sinus issues
What’s The Best Time To Eat Curd?
The best time is morning or afternoon, as it helps improve digestion, prevents acidity and keeps you full.
Lunch time is very common in Indian meals.
Avoid having curd at night if you have:
Cough/cold tendency
Sinus problems
Indigestion or IBS
Otherwise, night consumption is not harmful for most people.
Conclusion:
Curd is valued as a powerful fat burner, heaped with calcium, that maintains BMI. While probiotics control digestive functions and boost metabolism, they support the weight loss process. The richness of protein in curd keeps you satiated for a longer period and prevents overeating. Thus, a cup of curd is always the best choice to be added as part of a wholesome diet and to reach your weight loss goals.
References:
Is consuming yoghurt associated with weight management outcomes? Results from a systematic review
J Eales 1, I Lenoir-Wijnkoop 2, S King 1, H Wood 1, F J Kok 3, R Shamir 4, A Prentice 5, M Edwards 1, J Glanville 1,*, R L Atkinson 6
https://pmc.ncbi.nlm.nih.gov/articles/PMC4856732/
Yogurt and weight management1234
Author links open overlay panel
Paul F Jacques ,Huifen Wang
https://www.sciencedirect.com/science/article/pii/S000291652305075X
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