Diabetes affects how your body uses glucose in the blood. Managing it includes keeping blood sugar levels stable. A healthy diet is crucial for diabetes management. Curd, also known as yogurt, is beneficial for individuals with diabetes. It is high in protein, which helps regulate blood sugar levels and keeps you full. Probiotics in curd support gut health and insulin sensitivity. Calcium in curd promotes bone health and blood sugar regulation. Adding curd to your meals can be a healthy choice for diabetes management. Its nutrient profile and benefits make it valuable in a diabetes-friendly diet.
Nutritional value of curd
The nutrients in 3.5 ounces (100 grams) of plain, whole-milk yogurt are detailed below:
Nutrient |
Amount |
Calories |
61 |
Water |
88% |
Protein |
3.5 g |
Carbs |
4.7 g |
Sugar |
4.7 g |
Fiber |
0 g |
Fat |
3.3 g |
Glycemic Index of Curd
Curd is a dairy product with a low glycemic index. The glycemic index of curd is 28, making it an excellent choice for people looking to manage their blood sugar levels. It is low in carbohydrates and high in protein, making it a great option for those following a low glycemic diet or trying to maintain stable blood sugar levels. Incorporating curd into your diet can help control hunger, improve digestion, and promote overall health and well-being.
Nutritional benefits of curd for diabetes
Rich in Protein: Curd's high protein content helps stabilize blood sugar levels.
Probiotics for Gut Health: The probiotics in curd can improve gut health and enhance insulin sensitivity.
Source of Calcium: Curd is a good calcium source, benefiting bone health and reducing the risk of osteoporosis.
Essential Vitamin B12: Curd contains vitamin B12, crucial for nerve function and red blood cell formation.
Satisfying & Versatile: The creamy texture of curd can satisfy cravings and be included in a variety of dishes or consumed as a snack.
Incorporating curd into a diabetes-friendly diet
Plain, Unsweetened Varieties: Opt for plain, unsweetened curd to avoid added sugars that spike blood glucose levels. Enjoy it as a standalone snack or incorporate it into meals and recipes for added nutritional benefits.
Base for Dips and Sauces: Use curd as a base for healthy dips and sauces by combining it with herbs and spices. This adds a creamy texture and tangy taste to dishes without compromising blood sugar control.
Smoothie Blend: Blend curd with fruits and nuts to create a balanced and satisfying smoothie. This combination offers a mix of carbohydrates, proteins, and fats, making it a well-rounded snack option for individuals with diabetes.
Experiment with Recipes: Explore various ways to include curd in your meals to find what works best for you while maintaining optimal blood sugar levels. Its versatility and health benefits make it a valuable ingredient in a diabetes-friendly diet.
To conclude:
When considering curd and diabetes, it's clear that curd can benefit those managing this condition. The nutrients in curd, like protein, calcium, and probiotics, offer advantages for diabetes control. Probiotics in curd can aid in gut health and digestion, indirectly helping blood sugar. Curd's calcium is crucial for bone health, and important for diabetes where osteoporosis risk is high. Studies show curd can positively impact diabetes management. Including curd in a balanced diet supports overall health. Moderation and personal tolerance are key; consult a healthcare provider for a tailored plan. Curd is a healthy choice for diabetes management.
FAQs:
Q: Can diabetic individuals include curd in their diet? A: Yes, curd can be a part of a diabetic diet as it is a good source of protein and contains probiotics that may have health benefits.
Q: Does curd help in managing blood sugar levels for diabetic people? A: Curd has a low glycemic index, which means it is unlikely to cause a rapid spike in blood sugar levels when consumed in moderation.
Q: Is it better to opt for low-fat curd for diabetic individuals? A: Yes, choosing low-fat or fat-free curd is recommended for diabetic individuals to help manage their weight and blood lipid levels.
Q: How much curd can be included in a diabetic meal plan? A: It is advisable to consume curd in moderation as part of a balanced diet for diabetic individuals, typically a serving size of around 1/2 to 1 cup.
Q: Are there any specific types of curd that are more beneficial for diabetes management? A: Greek yogurt or curd with live active cultures (probiotics) can be particularly beneficial for diabetic individuals as they offer added nutritional benefits.
This Blog post is an initiative by DiabeSmart, to provide accurate and Nutritionist / Doctor approved information related to Diabetes. DiabeSmart is India's first Food brand designed specifically for Diabetics, that has been clinically tested on Diabetics and Pre-Diabetics to deliver 55% - 70% lower Sugar spikes. DiabeSmart is part of Lo! Foods - India's leading brand for Everyday Functional Health foods.
