Curd: Nutrition, Pros & Cons
Curd (dahi) is a traditional fermented dairy staple in Indian households. It is a rich source of calcium, high-quality protein, and beneficial probiotic bacteria, making it highly valuable for digestive health, bone strength, and metabolic support.
Health conditions
- Good for Gut Health [PubMed]
- Good for Lactose Intolerance [PubMed]
- Good for Weight Loss [ICMR-NIN, PubMed]
- Good for Diabetes [ICMR-NIN, PubMed]
- Good for Hypertension [ICMR-NIN, PubMed]
- Good for Muscle Gain [ICMR-NIN, ICMR-NIN]
Pros
- Excellent source of bioavailable calcium and phosphorus, crucial for maintaining bone and dental health. [ICMR-NIN]
- Contains live lactic acid bacteria (probiotics) which aid in improving gut microbiota and digestion. [PubMed]
- Provides high-quality dairy protein containing all essential amino acids necessary for tissue repair. [ICMR-NIN]
Cons
- Full-fat curd contains saturated fats, which may need to be moderated in fat-restricted diets. [ICMR-NIN]
- Commercial flavored and sweetened yogurts/curds can contain significant amounts of added sugars. [ICMR-NIN]
Key nutrients
- Calcium — Essential for bone density, nerve transmission, and muscle function.
- Protein — Primarily casein and whey, providing a complete amino acid profile for muscle maintenance.
- Probiotics — Active cultures like Lactobacillus species that support a healthy gut microbiome.