11 Amazing Benefits of Curd, Low fat curds, Yoghurt
Curd is one of those awesome ingredients that are not just tasty but healthy too, so you can go ahead and have a cupful without any guilt, unless your physician has specifically advised you not to have it for some reason. In our Indian food culture, curd or yogurt has carved a special place for itself. No Indian meal is complete without a cup of curd and rice. It is highly versatile and is one of the most therapeutic foods. Let’s tell you more about the wonderful effects of curd so that you will appreciate every spoonful from now on…
1. Probiotic : Curd or Yoghurt is lactic fermentation of milk. Micro-organisms responsible for fermenting milk are now known as “Probiotics”. Probiotics are live microorganisms or bacteria that are similar to beneficial microorganisms found in the human gut. They are also called "friendly bacteria" or "good bacteria.”
2. Benefits of Curd in Digestion : It has very good bacteria that aid digestion in the gut. To further improve the digestive ability of curds, several commercial brands have probiotics added to their curd. So, if you are buying curds, look for a good brand of probiotic curds, to experience its additional benefits. Does homemade curd have these beneficial bacteria or not? Well, they do. However, homemade curd is not a standardized product. So, the strength or let’s say ‘population’ of bacteria differs from batch to batch and depending on the sample too. It is likely that some batches of curd have more bacteria and some have less. Add to this the fact that a lot of bacteria die before they reach the intestine, and we can never be sure whether the probiotic benefit is there or not. In commercial brands that are labeled specifically as probiotic, the strength of bacteria is high, so at least some of it is likely to reach the gut. Check out our recipe for Homemade Curd
3. Builds Immunity : Probiotics are also considered to be powerful immunity-builders and their presence makes curds one of the most important immunity-booster food (1). Long term consumption of yoghurt is associated with increased production of gamma interferon that plays a role in various immune responses (2). Therefore, curd consumption is considered good for building immunity.
4. Benefits of Curd in Diarrhea : Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Consuming yoghurt reduces the frequency of diarrhea and other side effects of diarrhea – abdominal distress, stomach pain and flatulence (3).
5. Helps in Weight Reduction : Curds contain CLA (Conjugated Linoleic Acid) which has many functions in the body of which is controlling the body’s fat gain (4). Substituting yoghurt for other foods while following a low calorie diet can significantly promote fat loss and reduce abdominal fat (5). If you are on low fat diet then try making Low Fat Curds at home with our recipe.
6. Strengthens Bones : Curd is loaded with calcium, 1 cup of curd provides 70% of the Recommended Daily Allowance of Calcium. Curd promotes strong bones, due to the presence of calcium as well as of vitamin D, which help in bone formation. It is also rich in Phosphorus and gives 43.3% of the Recommended Daily Allowance. Phosphate is also involved in the maintenance of healthy bones.
7. Good Quality Protein : Apart from these benefits, curd is one of the richest source of protein, calcium and minerals. It also serves as a very good medicine, it has an enzyme that keeps the body cool, and it is also a good healer. It is also an excellent source of protein for vegetarians. 1 cup of curd gives about 14% of the daily requirement of protein to a reference man weighing 60 kgs.
8. Curd is good for your heart : Curd with the help of probiotics is very helpful for heart ailments, for senile state in preventing and delaying degeneration of body, purifies blood, keeps digestive system healthy. A study found that daily consumption of curd reduces the cholesterol levels in hypercholesterolemic people and has the potential of reducing the risk of coronary heart disease by 6% to 10%. (6).
9. Benefits of Curd in High Blood Pressure : Being low in sodium, it is safe to be eaten by individuals with high blood pressure. Consuming yoghurt inhibits ACE (Angiotensin Converting Enzyme) activity which has an antihypertensive effect (7).
10. Curd Benefits Brain Function : Altering the gut bacteria by consuming probiotics as in curd enhances the brain function. Animal studies have shown that probiotics have a beneficial effect on the brain activity in stress conditions (8). A study conducted on females found that consuming fermented milk products with probiotics affects that brain regions which control emotion and sensation (9).
11. Reduced Cancer Risk : High intakes of yoghurt is significantly associated with decreased colorectal cancer risk (10). Therefore, it is suggested to include yoghurt in your daily diet to prevent colorectal cancer.
Low Fat Curd health benefits
Low fat curd contains all the nutrients that are present in whole milk curd. It has all the other benefits that come from full fat curd.
The only difference in low fat curds and whole milk curds is the composition of fat, which makes a major alteration in the calories and fat soluble vitamins. Low fat curd is suitable for adults with heart problems and those on weight loss or low calorie/fat diet. For children and healthy individuals whole milk curd is recommended as it gives fat soluble vitamin like A,D,E & K.
Nutritional Information for 1 Cup Whole Milk Curd
One Cup of Curd is 200 grams.
RDA stands for Recommended Daily Allowance.
8.6 grams of Protein
10 grams of Carbs
13 grams of Fat
420 mg of Calcium (Ca) = 70% of RDA (about 600 mg)
260 mg of Phosphorus (P) = 43.33% of RDA (about 600 mg)
0.2 mg of Vitamin B2, Riboflavin = 18.18% of RDA (about 1.1 mg)
38 mg of Magnesium (Mg) = 10.85% of RDA (about 350 mg)
32 mg of Cholesterol = 8.0% of RDA (about 400 mg)
320 mcg of Vitamin A = 6.66 % of RDA (about 4800 mcg)
0.08 mg of Vitamin B1, Thiamine = 6.66% of RDA (about 1.2 to 1.5 mg)
11.2 mcg of Folic Acid = 5.60% of RDA (about 200 mcg)
180 mg of Potassium (K) = 3.82% of RDA (about 4,700 mg)
38 mg of Sodium (Na) = 1.99% of RDA (about 1902 mg)
0.4 mg of Iron (Fe) = 1.90% of RDA (about 21 mg)
0.2 mg of Vitamin B3, Niacin = 1.66% of RDA (about 12 mg)
Add Benefits of Curd to Your Diet…
Almost everything about curd is good for you, and it is something you should try and include in your everyday diet. And that’s not a difficult deal, because it’s so tasty too!
Add a tangy touch to your chutneys or spreads by incorporating dahi in it. Do try our recipe for Dahiwali Pudina ki Chutney a perfect mixture of spices with curd.
You can add curds in your diet in the form of salad dressings like the ones we have tried in Cabbage and Grapes Salad in A Basil Curd Dressing and Chick Pea Salad with Minty Curd Dressing
Here I share with you the delectable curds recipes, some healthy recipes like Flax Seeds with Curd, Onion Raita, Burhani Raita so you can fully enjoy the benefits of curds.