05 August,2025 08:11 PM IST | Mumbai | Nascimento Pinto
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Curd is delicious but more often than not many of us take its health benefits for granted. Made from milk, the dairy product has been consumed in India since a long time. While it was earlier eaten with traditional meals, its role in our lives has become even more important now, as we consume different kinds of food from outside. The fact that most people eat untimely meals today because of their irregular work timings means that even digestion is often a challenge among adults.
It is not only the larger population that benefits from curd but also others who have health conditions. Sonal Chandalia, consultant nutritionist at Jaslok Hospital and Research Centre, shares, "In our country, a large number of the population is lactose-intolerant. They are unable to digest large amount of milk and milk-based products and develop lot of gastro-intestinal discomfort. In fact, consuming plain, traditional curd and its products is the answer to the problem."
Every year, Janmashtami is observed during this time of the year, followed by Gokulashtami, which is symbolised by dahi handi. An act that highlights the mischievous nature of Lord Krishna, and his love for butter and curd. While people consume many different types of curd and dishes made out of it during the year, it serves as a good time to remind ourselves how we can relish the dairy product in many different ways just like our 'makhan chor'. Even as we enjoy the flavours, the health benefits of curd are plenty, and one that people need to know about today more than ever before.
Ahead of the festival, mid-day spoke to Fauziya Ansari, who is the dietitian at Apollo Spectra Hospital in Mumbai and Chandalia to highlight the health benefits of curd. They not only tell you about why it is important to have the dairy product but also help you with recipes to include it in your daily diet.
What are the health benefits of eating curd?
Ansari: It is a proven fact that curd is loaded with probiotics that help improve digestion and boost gut health. Moreover, it is also a good source of calcium and protein, which supports strong bones and muscles. Regular intake of curd will help boost immunity and reduce inflammation in the body.
Chandalia: The traditional curd offers a health nutritional profile. It comprises of carbohydrate, protein, fat and water and contains various micro-nutrients. The carbohydrate (lactose) in curd is naturally fermented to make it easily digestible. It also contains whey and casein, both good sources of animal protein. The percentage/grams of saturated fat (cholesterol) content in curd is moderate but can vary depending on the milk it is set from. Additionally, curd is a rich source of calcium, phosphorus and vitamin B12. Not only does it offer nutritional benefits by supporting bone health and muscle protein, its role in maintaining gut health is paramount. Curd is a probiotic food containing the vast milieu of bacteria which is responsible for the healthy microbiome in the gut.
|The composition of curd provides the necessary nutrients for the body. A daily serving of curd has health benefits including strong bones and teeth, improved digestion and absorption of nutrients, enhanced immunity, better hydration and skin health, weight management as well as heart health.
What does curd contain that is good for the body?
Ansari: According to various studies, curd contains probiotics, calcium, protein, and vitamins like B12 and riboflavin, which help to enhance well-being. These nutrients are known to ease digestion, strengthen bones, and boost immunity.
Chandalia: The health benefits of consuming traditional plain curd are numerous. The dairy product has a unique chemical composition as it contains all three macronutrients: carbohydrate, protein and fat, and also micronutrients such as calcium, magnesium, vitamin B12, riboflavin and sodium. It is an ancient super-food with the required protein for maintaining body muscle-mass, as most vegetarians need to derive this greater bio-available, animal source of protein from it. Being easily digestible it helps prevent issues of bloating and constipation and maintains good-gut health. This translates into better immunity. It is also a natural source of moderate sodium, which is preferable over other processed salty options. The calcium and phosphorus content of curd helps preserve bone health and teeth and helps prevent osteoporosis.
Curd is prepared from skim milk it is ideal, as it provides the crucial nutrients minus the saturated fat (cholesterol). It plays a key role in weight management strategies as can be incorporated with meals and/or snacks. It also helps skin, hair health owing to the whey protein and water it contains. Additionally, the probiotic nature of curd gives a boost to the body's general immunity and supports mental health as it provides the appropriate gut-microbiome which in-turn confers the correct environment for hormones, enzymes and body homeostasis. As a probiotic it also likely helps prevent vaginal yeast infections. Its nutrient composition makes it a healthful choice in pregnancy.
How much curd can one eat during the day? Are there any side effects of eating too much curd?
Ansari: Understand that anything done in excess is harmful to the body. Eating one bowl of curd in the morning or afternoon is okay. Going overboard can disrupt the gut's delicate microbial balance and lead to bloating.
Chandalia: The amount of curd that can be consumed per day is calculated under the total protein source to be consumed per day. Usually, two servings of plain skim curd (250 ml) maybe prescribed, which provides approximately 70 calories, 13 gm carbohydrates, 9gm protein and zero fat. The potential side-effects of high intake of curd, especially the full-fat version is, it may lead to calcium overload which limits iron and zinc absorption, high cholesterol levels which is undesirable as can result in coronary heart disease. Occasionally, might lead to increased mucus production and allergic reaction in individuals prone to respiratory complications and allergies.
Who needs to avoid eating curd completely?
Ansari: People with milk allergies, or frequent sinus issues should not have curd.
Chandalia: Curd usually works well in most individuals as it has great health benefits. There are some medical conditions in which it may be completely avoided or consumed in a very small, prescribed quantity. It may be mildly restricted in conditions warranting protein restriction, such as most chronic or acute kidney disease and diabetes with kidney complications where a strict control of quality and quantity of protein intake, respiratory issues such as asthma, cough and colds. It is to completely be omitted in the condition of dairy allergies as even presence in microquantities in the food could trigger a severe immune reaction.
What are the common misconceptions associated with curd?
Ansari: It is believed by a large number of people that curd causes cold or should not be eaten at night, but it depends on individual tolerance. So, don't just follow any post on social media blindly and panic. Another myth is that curd always leads to weight gain. However, this is not at all true. It can support weight loss if eaten in the quantity recommended by the expert.
Chandalia: The common misconceptions associated with curd is that it tends to cause respiratory ailments such as cough, colds, and should not be consumed at night and in winters. It is indicated to contribute to weight gain and not to be recommended in diabetes, hypertension and hyperlipidaemia.
It is also misunderstood that people with lactose-intolerance should not consume curd as it is a milk product. None of this is entirely true. Ayurveda recommends curd intake only in the daytime and more in summer, a theory which may justifiably apply to certain individuals. Yet, in general it can be consumed even in the latter part of the day, if not sour.
Secondly, lactose- intolerant individuals in fact can consume curd and its products such as buttermilk, raita, hung-curd, dip etc as they cannot process the lactose sugar naturally found in milk, but can digest curd as it is the fermented version containing lactic acid. As far as the metabolic lifestyle diseases go, skim curd is the option. It can be allowed in small servings as it provides the necessary first-class quality protein required by the body and yet keeping caloric intake in check.
How can people include curd in their diet? Please suggest dish/recipe ideas
Ansari: Add curd to raita, lassi, curd rice, smoothies, salad dressings. Try it with parathas or roti too.
Chandalia: Plain curd is a very versatile food and can be included in the daily nutrition plan effectively. In fact, it is an extremely cooling food for the gut and popularly used in various dishes in summer. It can be positioned to be used in a recipe as an accompaniment, main meals or dessert. Skim plain curd has a greater benefit and can be used in recipes such as cucumber-carrot raita, spinach raita with the main meals; hung-curd capsicum, onion dip as a starter; oatmeal-curd smoothie for breakfast and moong-chana curd chaat as a snack. It is traditionally used in many regions of our country as a vegetable gravy with besan; and as a marinade for lean meat such as chicken or fish preparations.
The commonest form of plain that we consume is buttermilk, lassi and along with rice, dalia and parathas in main meals. As a dessert, curd is used to make shrikhand, rabri and mishti-doi. It is an integral part of the Indian cuisine.
