Curd — also known as yogurt — is a daily favorite in many Indian households, valued for its cooling effect and rich nutritional profile. But if you’re living with diabetes, you might wonder, “Is curd good for diabetes?”.
According to food standards, the term “Fermented Milk” can be labeled as Dahi, Curd, or Yoghurt, as long as it meets the required quality standards. So, whether you call it curd or yogurt, it’s essentially the same wholesome food.
In this blog, we’ll explore whether curd truly fits into a diabetic-friendly diet and what makes it a worthwhile consideration.
Understanding the Nutritional Value of Curd
100g Curd Protein and Nutrient Composition
In 100 g of plain, non-fat yogurt (curd), you get:
- Protein: 10.2 g
- Carbohydrate: 3.6 g
- Sugar: 3.24 g
- Calcium: 110 mg
- Phosphorus: 135 mg
- Magnesium: 11 mg
- Potassium: 141 mg
- Folate: 7 µg
- Vitamin A: 4 IU
These values can vary depending on the type of milk used and the preparation method.
Glycemic Index of Curd
The curd glycemic index of curd is approximately 41, categorizing it as a low-GI food. Low-GI foods release glucose slowly into the bloodstream, helping to improve blood sugar control for diabetics.
Sugar in Curd – Naturally Occurring vs Added
The 3.24 g of sugar in 100 g of curd is mostly lactose, partly broken down into galactose during fermentation. However, many commercial yogurts contain added sugars, which can double or triple the total sugar content and rapidly spike blood glucose levels.
Is Curd Good for Diabetes Patients?
How Curd Affects Blood Sugar Levels
Plain curd’s protein and fat slow gastric emptying, while its probiotics may enhance insulin sensitivity, together lowering post‑meal glucose excursions versus milk alone.
Benefits of Curd for Diabetic Persons
Regular consumption of plain curd is linked to improved glycemic control, reduced insulin resistance, and beneficial effects on lipid profiles (lower LDL, higher HDL). Probiotics also support gut health, and emerging research shows that modifying gut microflora can help regulate glucose metabolism and manage diabetes.
Is Curd Good for Diabetic Patients Daily?
Incorporating yogurt into a daily diet can be beneficial for diabetics, provided it is consumed in moderation and without added sugars. It’s advisable to consult a healthcare professional to determine the appropriate quantity based on your health profile.
Curd and Sugar – What You Need to Know
Can Diabetics Eat Curd with Sugar?
While a sprinkle of stevia or a handful of berries can add flavor without a major glucose impact, adding table sugar or honey can quickly turn a healthy food into a high-GI snack. If you must sweeten, use minimal natural sweeteners and pair curd with fibre‑rich fruits.
Curd with Sugar Benefits: Myth or Fact?
Some believe that sugar‑mixed curd aids digestion or relieves constipation. In reality, the probiotic action of curd is independent of added sugar; in fact, sugar can feed undesirable gut bacteria. Thus, the purported “benefits” of curd with sugar for diabetics are largely a myth.
Is Curd with Sugar Safe for Diabetics?
Occasional indulgence—say, at a festive meal—may not derail your control, but regular consumption of sweetened curd elevates the risk of blood sugar spikes. Always prioritise plain or minimally flavoured options for daily intake.
Curd in a Diabetic Diet Plan
Best Ways to Consume Curd for Diabetics
- Plain Curd: Consume it as is or with a pinch of salt.
- Raita: Mix with chopped vegetables like cucumber or carrots.
- Smoothies: Blend with low-glycemic index (low-GI) fruits like berries.
- Buttermilk, a diluted curd with spices, can be a refreshing drink.
Ideal Quantity and Timing for Diabetics
A daily serving of nearly 200 g of curd is generally considered safe for diabetics. Consuming curd during lunch can aid digestion and prevent post-meal blood sugar spikes.
Alternatives to Flavored or Sweetened Curd
If you crave variety without sugar:
- Masala curd: Add chopped tomatoes, onions, green chillies, and chaat masala.
- Herb‑infused curd: Stir in fresh basil, oregano, or rosemary for a Mediterranean twist.
- Roasted vegetable curd: Mix in charred bell peppers and zucchini for depth of flavour.
Expert Recommendations and Medical Advice
What Do Nutritionists Say About Curd for Diabetes?
Registered dietitians emphasise curd’s role in improving glycaemic control due to its protein‑carbohydrate balance and probiotic content. They advise choosing low-fat or skim varieties, monitoring lactose tolerance, and incorporating home remedies, like adding a pinch of turmeric to curd, to tap into additional anti-inflammatory benefits.
Role of Online Medical Help in Diabetes Management
An online doctor consultation can fine‑tune how curd fits your unique glycemic goals, adjust medications if needed, and integrate curd into a comprehensive dietary plan.
Should You Consult a Doctor Before Adding Curd?
While plain curd is generally safe for most, it’s essential to consult a physician or dietitian, especially if you have lactose intolerance, ulcers, or are on a strict carbohydrate limit, to determine whether curd is suitable for diabetes and how it fits into your diet.
Conclusion
So, is curd good for a diabetic patient? The evidence is clear: plain, unsweetened curd—with its low glycaemic index, high protein content, and probiotic benefits—can be a valuable ally in your diabetes toolkit. Enjoy it in balanced portions, try savoury variations, and use online doctor consultation to tailor your meal plan. Ready to optimise your diet? Book an appointment with a Medicas dietitian today and start making smarter choices for your blood sugar and overall well-being.
Frequently Asked Questions
-
Should diabetics avoid flavored curd?
Yes, flavored curd often contains added sugar, which may spike blood sugar. Stick to plain curd for better diabetes control.
-
What do doctors say about yogurt for people with diabetes?
Doctors agree that plain, unsweetened curd is good for a diabetic person. It supports digestion and helps regulate blood sugar levels.
-
How can I get online medical advice for a diabetic diet plan?
Use Medicas to book a lab test for glucose monitoring and schedule an online doctor consultation with certified nutrition specialists for personalised diet advice.
-
Can I book an online doctor appointment to manage my diabetes?
Absolutely—you can easily book an appointment via Medicas for a doctor consultation, ensuring continuous support and adjustments to your diet and medication based on real-time feedback.
Dr. Neha Suryawanshi, a proficient dietitian, brings valuable expertise from her tenure at VLCC Health Care Pvt. Ltd. and Snap Fitness in Mumbai. She honed her skills through an internship at Jehangir Hospital in Pune. Currently, Dr. Suryawanshi serves as an online diet consultant and passionate nutrition blogger. Book Appointment with Dr. Neha Suryawanshi
