Doctor Explains Why Curd Is Healthier Than Most People Think
A Maharashtra doctor has cleared common myths around curd and explained its real health benefits.
Curd, or dahi—a staple in Indian cuisine for millennia—remains shrouded in myths despite its probiotic-rich profile packed with protein, calcium, and live cultures like Lactobacillus. Social media amplifies misconceptions, leading many to shun it fearing colds, obesity, or digestive woes. Dr. Sayajirao Gaikwad, a Maharashtra-based homoeopathy practitioner, addressed these on X (formerly Twitter) Monday, emphasizing curd's benefits hinge on freshness, portion size (100-200g daily), and individual tolerance rather than blanket bans.
Myth 1: Curd Triggers Colds, Coughs, and Sinus Issues
No clinical studies link curd to mucus production or infections; a 2023 review in Journal of Dairy Science confirms dairy's neutrality for respiration. Discomfort often stems from lactose intolerance or allergies—test with small servings.
Myth 2: Avoid Curd at Night
Digestion varies individually, but plain curd aids overnight gut repair via probiotics. Pairing it with fried foods causes bloating, not curd itself; opt for it with light veggies for better sleep quality.
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Myth 3: Curd Causes Weight Gain
Low-calorie (60-100 kcal/100g) and high-protein (4-5g/100g), curd curbs hunger hormones like ghrelin. A 2024 Nutrition meta-analysis showed daily intake supports 1-2kg fat loss over 12 weeks by boosting metabolism.
Myth 4: Curd Harms Digestion
Fresh curd enhances lactase enzyme production, easing lactose breakdown for 70% of Asians. Sour or excess curd disrupts microbiota; homemade at 37-40°C fermentation ensures viability.
Myth 5: Skip Curd with Meals
Ayurveda and modern nutrition endorse it—curd stabilizes blood sugar (GI ~20) and aids iron/zinc uptake. A 2025 ICMR study found it reduces post-meal glucose spikes by 15-20% in mixed meals.
Myth 6: Diabetics Must Avoid Curd
Unsweetened curd improves insulin sensitivity via short-chain fatty acids from fermentation. ADA guidelines allow 150g/day for Type 2 diabetics, correlating with 10% better HbA1c control.
Myth 7: Packaged Curd Always Probiotic
Many commercial variants pasteurize post-fermentation, killing bacteria; FSSAI mandates labeling live cultures >10^6 CFU/g. Choose refrigerated, additive-free options or homemade for efficacy.
Dr. Gaikwad advises plain, fresh curd over flavored variants to maximize benefits like immunity and bone health, urging personalized trials over viral fears.
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