10 Health Benefits of Curd or Dahi

Curd or Dahi is one of the most cherished dairy products in every Indian House. This white magic is a popular food because of its wonderful taste and health benefits. Curd is fermented milk with a soft, cotton-ish, creamy texture that can lure your taste buds, such as Lassi, Raita, Dahi with Parantha, Chaas, Dahi Papdi, Dahi Wada, and whatnot.

Not just taste, this dairy product provides multiple health benefits that impact our heart, bones, teeth, digestion, immunity, and skin and hair health. Curd or Yogurt has been used for centuries, and because of its cooling property, it is also used to mitigate heating impacts, especially in summer, as traditional medicines.

What is Curd?

Lactobacillus delbrueckii bacteria ferment milk to make curd or yogurt. These bacteria turn the milk’s lactose sugar into lactic acid, which is responsible for its sour taste and unique texture. Curd keeps the nutrients of milk for a longer period. It is of two types: full-fat and fat-free, which are obtained through whole and skim milk, respectively.

Nutritional Value of Curd

Nutritional Value of Curd

Curd is full of nutrients and makes it one of the most desired foods even for those who are looking for weight loss. According to the latest data from the United States Department of Agriculture, 100grams of curd/yogurt consists of:

This table represents several nutrients and their amounts present in 100 grams of Curd:

Nutritional Value of Curd
Nutrients (in 100 grams of Curd) Its amount
Calories 87.9 Kcal
Carbohydrates 4.6 grams
Saturated Fat 3.25 grams
Fat 3.25 grams
Protein 3.47 grams
Potassium 155 mg
Sodium 46 mg
Vitamin C 0.5 mg
Magnesium 12 mg
Calcium 121 mg
Zinc 0.59 mg

It also contains Vitamin D and B-12.

Read More: 7 Day Indian Diet Plan for Diabetic Patients

Glycemic Index and Glycemic Load of Curd

Curd’s glycemic Index is 45, which includes it in the low-GI food category. Similarly, according to the Glycemic Index Guide website, its Glycemic Load is medium at 10.3. The glycemic index refers to the number of carbohydrates in the food that cause sugar to rise. Low-GI food helps maintain blood sugar in the body.

Also Read: Health Benefits of Ajwain

Health Benefits of Curd

Health Benefits of Curd

Good for Digestive System

Curd benefits people with digestive issues. It cures indigestion and irritability of the stomach by balancing the acid levels, resulting in balanced pH levels. According to research published on the ResearchGate website, curd has the highest quantity of probiotics, which can better stomach health.

Curd also contains probiotics, or live bacteria, like Lactobacillus and Bifidobacteria. These bacteria strengthen the digestive system and reduce conditions like bloating, Irritable bowel syndrome, dysentery, constipation, gastrointestinal disorders, and diarrhea. It also mitigates the side effects on the digestive system of antibiotics.

Always pay attention to the labels while choosing the right curd. Pasteurized yogurt’s heating kills healthy bacteria or Probiotics in curd, so always use curd marked with live, active cultures.

Continuous consumption of curd for 2-8 weeks can reduce the stomach ache in people with irritable bowel syndrome.

Curd also helps in absorbing nutrients from different foods.

Also, lactose-intolerant people can enjoy this dairy product, as during fermentation, the lactose sugar is converted into lactic acid.

Good for Heart Health

Although its fat content can misguide many, the truth is that curd helps improve heart health. According to the Times of India Health, a bowl of curd daily greatly reduces the risk of heart ailments. Dahi is known to increase HDL, or good cholesterol, and reduce blood pressure and hypertension. Cholesterol and blood pressure are major factors in increasing the risk of heart disease.

Good cholesterol allows arteries to flow blood smoothly, which keeps the heart healthy and strong.

Strengthens Bone and Teeth Health

Do you know why curd is the best choice to enhance bone and tooth health? Its calcium and phosphorus content. Calcium is gold for our bones and teeth, and curd is a rich source of it. According to the data of the U.S.D.A., 100 grams of curd contain around 121 mg of calcium. Consuming curd every day fulfils your daily requirement of calcium and phosphorus to a great extent. It strengthens your bones and reduces the risk of conditions like arthritis, osteoporosis, tooth decay, weaker gums, etc.

Boosts Immunity

Curd contains a wide spectrum of nutrients, including probiotics, minerals, and vitamins. According to the CARE Hospitals website, curd has proven to enhance immunity. Its nutrients boost immunity, and probiotics help reduce inflammation that causes various chronic health conditions.

The major minerals that contribute to boosting immunity are magnesium, selenium, vitamin D, and zinc.

Probiotics, like microorganisms, also allow the body to fight against various viral and bacterial infections and keep you healthy. Thus, increased immunity helps the body to fight against the common cold, flu, and other infections.

Read More: Best Indian Diet Plan Chart for Weight Loss

Good for Weight Loss

Curd is the best food to add to your diet if you are looking for weight loss. Its high protein content helps to reduce the appetite hormones (GLP-1 & peptide YY) and makes you feel full. The calcium in curd helps to reduce the cortisol hormone levels that fight against obesity. According to the Lybrate Health website, daily consumption of curd increases calcium levels limiting cortisol levels, thus reducing weight gain.

So, people who are on a diet should always include curd or yogurt in their diets. It especially reduces the extra fat around their waist and belly.

Good for Skin and Hair

Curds have been one of the most popular home remedies for skin and hair for centuries. Every Indian household knows the benefits of curd or dahi on skin and hair. It is used as a natural hair conditioner that gives hair a smooth and shiny texture. According to the MyGate website, curd’s fat content moisturises hair, and its lactic acid cleanses your scalp and promotes the growth of hair follicles.

Curd’s antimicrobial properties and lactic acid help in dandruff removal from the scalp. Applying its paste with henna removes dandruff and makes hair shiny and soft.

Curd is a good source of zinc and vitamin E, which are essential for good skin. For glowing and healthy skin, curd can be used in many face packs or applied directly. It acts as a natural bleach and gives a fair complexion. You can make a face pack with gram flour and oat flour.

Good for Healthy Vagina

Do you know that curd can keep the vagina healthy? Yes! There are very few foods that are good for vaginal health, and curd is one of them. Curd has the ability to balance acid levels in the body, which manages pH levels. A balanced pH level keeps the vagina healthy and reduces the conditions like irritability and vaginal burning.

Lowers Blood Sugar Level

Curd is high in protein, which is associated with reduced blood sugar levels. According to the Healthline website, curd or yogurt helps reduce insulin resistance and glucose levels in the body. This can help control the risks of heart conditions and diabetes. Furthermore, curd’s GI and GL also promote low blood sugar levels.

Good Substitute for Lactose Intolerant

It is the best substitute for milk for lactose-intolerant people. It provides milk nutrients for people who can not consume dairy products.

Also Read: Health Benefits of Buttermilk

Other Benefits

  1. Curd has immense health benefits, including helping in reducing anxiety, stress, and depression. It relaxes the brain to decrease stress levels and promotes mental health.
  2. It also acts as an appetite booster. Its taste increases appetite and treats the taste palette.
  3. It is also considered an energy booster because of its vitamin and mineral content.
  4. It also helps to induce sleep and cures sleeplessness. Lassi and Chaas are the best sleep inducers.

Read More: Vegetarian Diabetes Diet Plan With Indian Foods

Way to Consume Curd

Way to Consume Curd

This delicacy is used in many different ways. It is the best refreshing food for summer to cool down the heated days. Also, it is a major contributor to street food. Curd is used as:

  1. Plain Curd is often used with paratha, but some people like it plain without adding any flavor.
  2. Lassi: Lassi is one of the famous refreshing drinks that act as a feast for our taste buds. Lassi is found in different varieties like sugar, dry fruits, saffron, and added fruit flavors.
  3. Chhach or Chaas: It is a “go-to” beverage in every Indian household in the summer. Chaas is prepared with water, salt, and cumin seed powder. It cools off the heat wave in the summer. Curd also promotes digestive health by reducing stomach ulcers, indigestion, stomach burning sensation, irritation, etc. It also prevents you from heat stroke.
  4. Raita & Fruit Cream: Curd is also used to make one common delicacy of Indian food, “Raita.” Raita has many varieties, such as boondi raita, fruit raita, vegetable raita, etc. Fruit cream is a sweet dish prepared from curd and fruits.
  5. Dahi Vada, Dahi Papdi, and Other Snacks: It is also used in many snacks and street foods, such as Dahi vada and Dahi papdi.
  6. It is also used in some baked items, gravies, and sweets.

Side-Effects of Curd

Although curd has many health benefits, it can also have some side effects if consumed in a larger quantity. It helps in weight reduction, but an excess amount of dahi or curd increases weight, so avoid daily usage of curd in larger amounts.

As we discussed before, curd strengthens bones and prevents conditions like arthritis and osteoporosis. However, people with an existing condition of arthritis should avoid curd, as it can cause swelling and joint pain.

It also worsens constipation if consumed in higher quantities.

Also Read: Benefits of Sabja Seeds

Can Diabetics Eat Curd?

A diabetic always looks for the best breakfast option, and curd can fill this seat. Yes! Curd is low in carbohydrates with low GI and medium GL, so it reduces the increased sugar levels in the body. It is also a rich source of protein, making it a viable choice for a diabetic to add to his/her diet. In addition, it is also rich in multiple vitamins and minerals that provide the required daily nutrients to the body.

Also Read: Benefits of Coconut Water


Curd is a superfood with limited side effects and maximum health benefits. This food product not only enhances the beauty of your food plate but also increases its healthy content. Its properties, such as being high-protein, low-carb, rich in minerals and vitamins, and probiotics, help improve overall well-being.

This simple home food is a treasure of numerous health benefits and impacts heart health, immunity, digestion, bone health, skin and hair health, sugar levels, weight, etc.

It is a traditional remedy to treat many skin and hair problems, acidity, indigestion, infections, and pH levels.

Read More: Sugar-Free Biscuits Safe for Diabetics?


Is curd bad for eating on an empty stomach?

Consuming curd on an empty stomach causes acidity because of the formation of hydrochloric acid. It kills the good lactobacillus bacteria and causes gastric issues.

Can I eat curd at night?

This is a subject to your health. Although as per traditional eating habits and mentioned in Ayurveda, daytime is the best suited for the consumption of curd or dahi. Dahi has cooling properties, so it is advisable to eat it during the day. People who are not prone to cold, sinus, or any cold-borne conditions can have dahi at any time.

Does curd help in losing weight?

Curd is rich in calcium that reduces the levels of cortisol hormone, responsible for weight gain or obesity. It is also a high-protein diet that curbs the appetite and allows you to feel full in limited quantities. These properties of curd make it the best-suited dietary food for weight-loss aspirants. Curd also ensures a healthy BMI that eventually burns the fat. Its probiotics improve metabolism and support you to achieve the desired weight.

What is the difference between curd and yogurt?

Curd is a homemade food product that is made by using little curd or lemon. It ferments with the help of lactobacillus bacteria and contains multiple strains of it whereas yogurt is a market product that is commercially prepared by fermenting milk through a specific bacterial strain.

What are the benefits of curd?

Curd is a fermented dairy product that contains high protein, low carbs, vitamins, and minerals. These nutrients are important for the proper functioning of many organs. Curd or yogurt helps to promote heart health, immunity, sugar levels, skin and hair health, weight management, and the digestive system.

Last Updated on by Dr. Damanjit Duggal 


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