Curd Benefits: Why Curd (Dahi) Is The Best Probiotic Food To Lose Weight

Savi Sharma

Written by Savi Sharma

curd blog

Table of content

A thick cooling drink churned out of milk, which is a staple food in the homes of India- Curd needs no introduction. Also called ‘Dahi’ in India, this fermented milk product is especially beneficial to consume during summer. So, what are some curd benefits? You name it, curd serves it!

How Curd Benefits Weight Loss During Summers?

  • Hydrates The Body

Since it is composed of 81% water, it is the best way to hydrate yourself! Instead of sugar-loaded drinks in the market, take natural homemade curd, and you are sorted.

  • Maintains The Balance Of Electrolytes

Rich in potassium, phosphorous and other minerals, curd helps maintain a balance of electrolytes in the body which is very important as in summer we lose salts due to heat. So, excess sweating or not, have a bowl of curd and keep your worries away.

  • Acts As Gut Coolant

Curd benefits include it being a laxative that helps cool the intestine, aiding digestion, and also cooling the stomach.

curd benefits

Health Benefits Of Curd

Other than weight loss, let us go through the remaining multitude of benefits of consuming dahi.

1) Curd Benefits Digestion- Probiotic Superfood

Curd or yogurt is a probiotic that is formed after the fermentation of milk. It contains the bacterial strain- Lactobacillus which helps promote good bacteria in the gut and aids digestion. Probiotics help improve the gut flora greatly, thus aiding proper digestion.

2) Curd Benefits Weight Loss- A Low-Calorie Food Comprising 81% Water

Curd or yogurt is mostly composed of water i.e. more than 81%. In addition to that fresh, unprocessed curd gives 59 calories per 100 grams, only!

3) Zero Sugar And Trans Fats

Natural curd contains no sugar and no trans fats. Hence, both these factors contribute greatly to unhealthy weight gain. However, natural homemade curd contains unsaturated fats also, which are good fats that are needed by the body.

4) Curd Benefits Heart Health- Good Source Of Potassium

1 cup (approx. 245 g) of curd provides 380 mg of potassium. Potassium helps the body get rid of water retention in the body. Potassium is also helpful to reduce high blood pressure levels.

5) Curd Benefits Bone and Teeth Health- Rich Source Of Calcium And Phosphorous

Curd is an excellent source of the micronutrients- calcium (11% Daily Value in just 100 g) and phosphorous, both of which contribute to maintaining healthy bones and teeth health.

6) Curd Is an Excellent Protein Source

We mostly consider milk, paneer, or tofu as viable vegetarian sources of protein. But do you know curd is an excellent protein source as well? In fact, it contains slightly more amount of protein than milk! Protein helps increase satiety and keep the tummy full for a long, thus managing unnecessary hunger pangs.

As mentioned in the Research Paper titled “Impact of yogurt on appetite control, energy balance, and body composition”, by A. Tremblay, C. Doyon, M. Sanchez, it was observed that consuming yogurt leads to

  • reduction in body fat
  • improvement in satiety levels
  • decrease in Glycemic and insulin response
  • change in gut hormone response, also a positive change in gut flora

How To Consume Curd For Weight Loss?

You can relish curd benefits in the form of many easy recipes, like

  • Fruit Or Vegetable Raitas
  • Lauki Ka Raita
  • Beetroot Raita
  • Homemade Sweet Lassi
  • Fruit Smoothies
  • Curd rice
  • Homemade Tadka Curd


How to make homemade curd?

You require just 2 ingredients to make curd or dahi traditionally at home.

  • Firstly, take 1 liter of milk in a pan. Let it simmer on a medium flame for a few minutes and then boil it.
  • Then when the milk is still warm, add a tablespoon of curd to it- this works as a starter culture that will carry out fermentation to convert the entire milk into curd.
  • Mix the curd evenly and cover and store the utensil in a warm place to let the curd set.
  • Finally, after 6 hours, shift the utensil to the fridge to avoid it from getting sour.

Best Time To Eat Curd For Weight Loss?

You can take curd in breakfast, major meals, and even mid-meals to aid the fat-burning process. So, if you are taking curd at night, make sure you consume it 2-3 hours before going to bed.

Which bacteria is responsible for the formation of curd?

The interaction between Lactic Acid Bacteria (Lactobacillus) and the milk protein casein results in the formation of curd.

Which acid is present in curd?

Lactic Acid is present in curd, which is responsible for its acidity.


  1. Avoid consuming artificially flavored Greek yogurt as they contain a high amount of sugar (levels are up to dangerous amounts). You can still have the unflavoured ones.
  2. If someone is having sinus, then refrain from consuming curd at night.


Now that you have read the entire blog, tell us what the best probiotic superfood is. Curd? We have another equally beneficial option that is made from curd- Lassi or Chhachh!

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All recipes from Fitelo’s kitchen are devised to suit specific needs. And what may suit one condition may not be applicable to the other. Hence, always consult your nutritionist or dietitian before adding these recipes to your diet.

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