Is Curd Good for Diabetics?

For many of us, curd isn’t just food — it’s comfort. Somme love it with lunch, others mix it in smoothies, and a few can eat it plain, straight from the bowl. But if you’re living with diabetes, there’s often a big question: Is curd good for diabetics?

Does it help, or could it raise blood sugar levels? Let’s break it down simply — from its nutrition to its effect on your body.

Nutrition Profile of Curd (Per 100g)

Here’s what 100 grams of plain curd gives you:

• Calories: 60–98 kcal
• Protein: 3.5–4.5 g
• Fat: 3–5 g (While curd contains some saturated fats, in moderation, especially from low-fat or toned milk, these are generally considered okay as part of a balanced diet for managing diabetes. It’s about overall fat intake, not just one source!)
• Carbs: 4–5 g
• Calcium: 120–150 mg
• Vitamin B12: 0.5–0.7 mcg
• Potassium: 200–250 mg
• Phosphorus: 90–120 mg
• Probiotics: Present (good for your gut)

The key takeaway? Curd is packed with protein, essential minerals, and those amazing probiotic bacteria. And yes, it has some fat, but when chosen wisely (like low-fat options), it fits well into a diabetic diet.

What About the Glycemic Index?

You’ve probably heard of the Glycemic Index (GI)—it’s a score that tells us how fast a food spikes your blood sugar.

Now, here’s the good news:

Curd has a low GI, usually around 10 to 14 for plain, unsweetened varieties. This number is often cited in various trusted health and dietary databases. It doesn’t raise blood sugar levels quickly.

Also, those probiotics in curd? They do more than help digestion. Some studies suggest they can even support insulin function.

How Much Is Okay?

For most diabetics:

• 100–150 grams (about half a bowl) per day is a safe and healthy amount.
• If you’re using Greek yogurt, 100 grams is enough since it has more protein.

Don’t eat it with rice or sugary fruits — pair it with whole grains or dal.

Also Read: Is Bajra Roti Good for Diabetes?

Why Curd Might Be Great for Diabetics?

Let’s look at the benefits more closely:

🩸 Helps with Blood Sugar

Low GI + probiotics = better sugar control. Curd releases glucose slowly, which helps avoid sudden spikes.

🧻Eases Digestion

Diabetics often struggle with bloating or indigestion. The good bacteria in curd keep your gut happy.

🛡️Boosts Immunity

Living with diabetes means your immune system can be a bit weak. Curd, through its live cultures, supports a stronger defense.

💪Bone Support

Diabetes can affect bone health over time. Curd is rich in calcium and vitamin D, which help maintain strong bones and teeth.

A Few Things to Avoid

• No flavored or sugary curd — even fruit-flavored ones often contain hidden sugar.
• Do not eat curd at night if you face acidity or digestive discomfort.
• Don’t overeat — more is not always better.

Final Thoughts

So, is curd good for diabetics? Absolutely — if eaten the right way.

It’s natural, cooling, and full of nutrients that help balance sugar, improve digestion, and support immunity. It’s like a tasty wellness booster in your everyday diet.

But like all things in diabetes management, portion and timing matter. Eat plain, low-fat curd in moderation and avoid mixing it with anything sugary. And of course, if you’re unsure, speak to your doctor before changing your meal plan.

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