How Curd Keeps You Healthy in Summer
Summer calls for light, healthy foods that help you maintain your health and stay hydrated in the scorching summer heat. Curd is one such food that not only tastes great but also carries multiple health benefits. Here are some of the top ways in which curd helps stay healthy in summer.
Health Benefits of Curd in Summer
Calcium-Rich Food
Curd is an excellent source of calcium, an essential mineral required for bone health and growth. One cup of curd contains about 300 mg of calcium, which is 30% of the recommended daily calcium intake. Curd can especially meet the calcium requirements of growing children and women at risk of osteoporosis. Calcium helps combat fatigue, muscle cramps and reduces heat-related injuries. Have a cool glass of curd during summer to keep your bones healthy and revive yourself.
Keep Dehydration at Bay
Summers bring in bouts of water loss and dehydration due to excessive sweating. Consuming foods with high water content can help avoid dehydration during summers. Curd contains up to 88% water and can help maintain hydration and electrolyte balance in the body. The whey portion of curd contains electrolytes like sodium, potassium and chloride that promotes water retention and prevents dehydration. Drink a glass of curd shake and rehydrate yourself during summers.
Control Blood Sugar
If you struggle with high blood sugar levels, curd can help. The insoluble fiber in curd passes through the digestive tract undigested, slowing down glucose absorption from the gut. The protein in curd also regulates blood sugar levels in the body over extended hours. Curd consumption prevents spikes and dips in blood sugar levels, offering soothing relief from sugar cravings during summers.
Natural Probiotic
Curd is naturally fermented and contains abundant probiotic bacteria, which are beneficial for gut health. Probiotics help keep the gut flora healthy, aid digestion and enhance immunity. Probiotics can also improve one’s ability to fend off heat-related illnesses like diarrhea during summers. Consume curd daily during summers for a boost in gut health and immunity.
Weight Management
Curd can help manage weight when consumed in moderation. The high protein content in curd keeps you full for longer and reduces cravings. The calcium in curd regulates the activity of fat metabolizing enzymes in the body, burning more calories and reducing body fat. The whey protein present in curd promotes weight loss and builds lean muscle mass. Make curd salad or have a bowl of curd rice to battle the calories gained during summer vacations.
Easy on the Stomach
Since curd is predigested, it places minimal stress on the digestive system. The lactobacilli in curd also improve gut motility and reduce symptoms of constipation and acid reflux. This makes curd a soothing and easy-to-digest option during summers when heartburn and acidity issues are common. Choosing plain curd over high fat varieties also reduces stress on the digestive tract.
Ways to Enjoy Curd in Summer
•Have a glass of lemon and sugar-flavored curd drink first thing in the morning.
•Make curd salad by mixing chopped cucumber, tomatoes and onions with seasoned curd.
•Consume curd rice with ghee and spices for a nourishing meal.
•Use curd as a cooling topping for fruits like mango, papaya and berries.
•Blend curd and fruits like banana and pomegranate to make delicious smoothies.
•Dip vegetable cutlets or vada in seasoned curd to reduce their spicy flavor.
•Make raita by mixing curd with mashed cucumber, mint and seasonings.
Curd can be harmful for people with lactose intolerance.
•Lactose intolerance refers to the inability to properly digest the sugar lactose, which is present in dairy products like milk and curd.
•When a lactose intolerant person consumes dairy, the body cannot break down the lactose sugar. This leads to gas, bloating, abdominal pain, diarrhea and nausea.
•Curd contains live active bacterial cultures that aid in its fermentation. These bacterial cultures also break down some of the lactose in curd, making it slightly easier to digest than plain milk.
•However, curd still contains significant amounts of lactose that can cause digestive issues for people with lactose intolerance.
•The amount of lactose remaining in curd depends on factors like the bacteria strains used, fermentation time and curd variety. Generally, the fermentation process reduces up to 60-70% of the original lactose in milk.
•This means that even in curd, around 30-40% of residual lactose is still present which can cause digestive issues for those who are lactose intolerant.
•For lactose intolerant people, consuming curd in moderation and choosing varieties with less added sugar may reduce discomfort. But complete avoidance of curd is recommended to prevent symptoms.
So in summary, while fermentation does break down some lactose in curd, significant amounts still remain that can lead to digestive issues for those with lactose intolerance. Complete avoidance of curd is the safest option for lactose intolerant individuals.
In conclusion, curd is a nutritious summer food that offers multiple health benefits like keeping you hydrated, building bones and managing blood sugar and weight. It is easily digestible and reduces heat-related illnesses like constipation and acidity. Experiment with different flavors and ways of consuming curd this summer and reap its health benefits