Most of us have grown up having curd regularly in our diet. Whether it’s thayir vadai, doon chetin or even a bowl of creamy, chilled yoghurt sprinkled with sugar, we’ve all eaten and enjoyed various forms of this dairy product. 

This nutritious dairy product is rich in protein and calcium, but what is significant is that the bio-availability of these nutrients is higher as compared to those available from plant-based sources. It’s important to be aware of this because research has shown that Indians, especially, are protein deficient. Many aren’t even aware of the common symptoms of protein deficiency — fatigue, excessive hair fall and muscle weakness. 

Vegetarians, who mainly rely on lentils to meet their protein needs should ideally include curd in their diet as well. A 100g of curd has 3.1g of protein, so you automatically get over 6g, if you eat it twice a day. Hung curd is a safe option for diabetic patients. The whey can be used in dishes which the other non-diabetic family members can consume. 

Curd is also a high probiotic carrier. The presence of ‘good’ bacteria in curd helps produce vitamin B12 and short-chain fatty acids, which promote gut health. This is also the reason why sour curd is diluted and given to someone who has severe digestive issues: the good bacteria kickstart digestion. Curd is also a safe option for lactose-intolerant people or those suffering from Irritable Bowel Syndrome since it has lactase. Thus, ensure curd is part of your diet if you want good gut health.  

A versatile ingredient

Yoghurt makes an excellent addition to your diet, especially during summers. Contrary to popular opinion, it is easy to digest, despite being rich in protein. A simple way to add more curd to your diet is to dilute it with water to make buttermilk. Add chopped or grated ginger, coriander leaves and a dash of lime juice. This helps in digestion and cools the body during the summer. 

There are other ways to increase your consumption of curd. Vegetables can be marinated in hung curd and spices before being grilled. This is not only healthier, but the taste gets enhanced as well. You can even reduce the amount of rice or chapati you eat during a meal and eat half a cup of curd. This will reduce the number of calories you consume while providing satiety. 

From skincare to hair care and from bone health to gut health, it’s no wonder that curd featured in various forms in our traditional diets. Ensure you keep this tradition alive and regularly include this dairy product in some form in your meals.