Curd, or Dahi as it's commonly known in India, is a staple of Indian cuisine for its rich nutritional profile and delicious taste. But beyond being a tasty treat, curd can play a very important role in weight loss. Let’s explore the benefits of curd for weight reduction, how to include it in your diet, and when to eat it for optimum benefits.
What are the Nutritional Values of Curd?
Curd, often referred to as yogurt in certain parts of the world, is a fermented dairy product made by curdling milk. It is packed with essential nutrients such as calcium, proteins, and probiotics. Rich in beneficial bacteria, curd is known to improve digestion and boost immunity. Its creamy texture and tangy flavor make it a popular addition to various meals.
100 Grams of Curd Contains:
- Calories: 97 calories
- Protein: 11 grams
- Total fat: 4.2 grams
- Saturated fat: 2.658 grams
- Cholesterol: 14 milligrams
- Sodium: 371 milligrams
- Carbohydrates: 3.45 grams
- Sugar: 1.3 grams
- Calcium: 72 milligrams
- Iron: 0.13 milligrams
- Potassium: 99 milligrams
- Vitamin A: 42 micrograms
- Vitamin C: 0 grams
Benefits Of Curd For Weight Loss:
Curd is more than just a delicious snack it’s a powerful tool in your weight loss journey. Here’s how it can help you shed pounds effectively:
1. Curd Low in Calories
Curd is naturally low in calories but nutrient-dense. This means you can enjoy it without consuming excess calories, making it a perfect snack or meal addition for weight loss.
2. Curd is Rich in Calcium
Curd is a rich source of calcium, which plays a significant role in weight loss. Calcium regulates the hormones responsible for fat metabolism, and a sufficient intake of this mineral helps reduce fat storage in the body. Studies suggest that individuals with a high calcium intake tend to have lower body fat levels.
3. High Protein Content in Curd
Curd is a protein powerhouse. Protein is essential for weight loss because it promotes satiety meaning you’ll feel fuller for longer after consuming curd. The slow digestion of protein also helps stabilize blood sugar levels, reducing cravings for unhealthy snacks. A high-protein diet has been shown to boost metabolism, aid in muscle development, and enhance fat burning.
According to a study in 2011, a high-protein diet naturally reduces hunger, helping you eat fewer calories throughout the day. The protein in curd keeps you fuller for longer and provides lasting energy, making it easier to manage your calorie intake.
4. Curd Improves Digestion
A healthy digestive system is key to effective weight loss. Curd contains probiotic bacteria, like Lactobacillus bulgaricus, that support gut health by improving digestion and nutrient absorption. These probiotics help break down food more efficiently, preventing the accumulation of fat in the body and promoting regular bowel movements.
5. Curd Contains Essential Minerals and Vitamins
In addition to calcium, curd is loaded with vital minerals like magnesium, potassium, and vitamins B12 and B2. These nutrients not only support overall health but also assist in better regulation of body weight. For example, magnesium plays a crucial role in insulin sensitivity, which can impact how efficiently your body uses energy and burns fat.
6. Curd is Lactose-Free for Sensitive Individuals
If you’re lactose intolerant, curd can still be a part of your weight loss journey. During the fermentation process, the lactose in milk is converted into lactic acid, making curd easier to digest. This makes it a suitable alternative to milk for those who have difficulty digesting lactose but still want to enjoy dairy’s benefits.
Other Health Benefits of Curd:
Curd is more than just a weight-loss food. It has several other health benefits:
1. Boosts Immunity
The probiotics in curd help strengthen the immune system by promoting a healthy balance of gut bacteria. A strong immune system is essential for fighting off infections and maintaining overall health.
2. Improves Bone and Teeth Health
Rich in calcium and phosphorus, curd supports bone density and dental health. Regular consumption of curd can lower your risk of osteoporosis and other bone-related issues.
3. Reduces Blood Sugar Levels
Curd’s high protein content helps regulate blood sugar levels, making it a suitable option for individuals with diabetes. It improves insulin sensitivity and reduces glucose spikes after meals.
4. Supports Vaginal Health
Curd helps maintain a healthy pH balance, which is crucial for preventing vaginal infections. Probiotics in curd contribute to a healthy microbiome that can protect against yeast infections and other issues.
How to Eat Curd for Healthy Weight Loss?
Including curd into your diet in the right ways can amplify its weight loss benefits. Here are some healthy and delicious ways to consume curd for weight management.
1. Plain Curd
Eating plain, unsweetened curd is one of the best ways to enjoy its health benefits without any added sugars or fats. It’s simple, wholesome, and versatile.
2. Curd with Fresh Fruits
Mixing curd with fresh fruits like berries, apples, or bananas adds a natural sweetness and increases the fiber content, making it a perfect snack or breakfast option.
3. Curd-Based Smoothies
Blend curd with fruits, a bit of honey, and some ice to make a refreshing smoothie. This is a great meal replacement option, especially if you’re looking to avoid high-calorie foods.
4. Spiced Buttermilk
Buttermilk, a thin version of curd, mixed with spices like cumin and coriander, is an excellent low-calorie drink that keeps you hydrated and boosts digestion.
5. Curd and Oats for Breakfast
For a fibre and protein-rich breakfast, combine curd with overnight oats. This meal is not only filling but also supports healthy digestion.
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Best Time to Eat Curd for Weight Loss
The timing of curd consumption can impact its effectiveness for weight loss. Here are some guidelines:
- Morning: Eating curd in the morning can provide a protein-rich start to your day, keeping you full for longer and reducing mid-morning cravings.
- Afternoon: Including curd with your lunch helps aid digestion and stabilizes your energy levels, preventing the afternoon slump.
- Avoid Late Night Consumption: While curd can be eaten at night, some people may experience discomfort due to its cooling nature. If you have sinus issues or are prone to colds, avoid consuming curd late in the evening.
For maximum weight loss benefits, consuming curd two to three times a day in small portions is ideal. This ensures you’re getting enough protein, calcium, and probiotics throughout the day.
How Much Curd to Eat for Weight Loss?
Curd is nutritious, however it should be taken in moderation. Ideally, one to two cups (200-400g) of curd per day is sufficient to get its benefits without consuming excess calories.
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Curd is a nutrient-dense, versatile food that can be a valuable addition to your weight-loss diet. Its high protein content, probiotic benefits, and ability to improve digestion make it an ideal choice for those looking to shed extra pounds. Whether you eat it plain, mix it with fruits, or use it in recipes, curd can support your weight loss goals while improving your overall health.
Remember to choose the right type of curd—preferably low-fat, plain, and unsweetened. With regular consumption and mindful eating, curd can help you achieve a leaner, healthier body.
FAQ’s
Q) Can I eat curd daily for weight loss?
A) Yes, curd can be consumed daily as part of a balanced diet. It is low in calories and rich in protein, making it ideal for weight loss.
Q) Does curd increase belly fat?
A) No, curd does not directly increase belly fat. In fact, it supports digestion and helps regulate appetite, which can aid in reducing overall body fat.
Q) Is Greek yogurt better than curd for weight loss?
A) Greek yoghourt contains more protein than regular curd and is often lower in sugar, making it a slightly better option for weight loss.
| *** This Article is Written by Swetha Ramala, MSc. in Food, Nutrition & Dietetics. |
