Does Curd Increase Blood Sugar? The Truth About Dahi & Diabetes

It is a staple on every Indian dining table. Whether it is a cooling bowl of Raita with Biryani, a glass of Chaas in the summer, or the comforting “Dahi-Cheeni” before an exam, Curd (Dahi) is an emotion for us.

But if you have recently been diagnosed with diabetes, every white food starts to look suspicious. You know that rice and sugar are enemies. But what about Dahi? It comes from milk, and milk has sugar (lactose).

So, the burning question is: Does curd increase blood sugar?

The short answer is: No, plain curd does not spike blood sugar. In fact, it can help control it.

However, there is a catch. Are you eating “Sweet Lassi”? Are you eating a mountain of “Curd Rice”? Or are you buying “Flavored Yogurt” from the supermarket? The way you eat it changes everything.

In this comprehensive guide, written in simple Indian English, we will break down the science of Dahi. We will explore its Glycemic Index, the difference between “Ghar ka Dahi” and store-bought cups, and why your grandmother told you not to eat it at night.

The Core Question: Does Curd Increase Blood Sugar?

Let’s look at the science first. To understand if a food spikes blood sugar, we look at its Glycemic Index (GI).

• High GI (70+): Spikes sugar rapidly (e.g., White Rice, Bread).
• Low GI (<55): Releases sugar slowly (e.g., Dal, Vegetables).

The Glycemic Index of Plain Curd is approximately 28.

This is an extremely low score.

When you eat plain curd, the sugar (lactose) is released into your blood very slowly. Unlike milk, where the sugar is raw, the fermentation process in curd converts much of the lactose into Lactic Acid. This means there is actually less sugar in curd than in the milk it came from!

Key Takeaway: Eating a bowl of plain, homemade curd will NOT cause a sudden sugar spike. It is one of the safest dairy options for diabetics.

Why Is Curd Good for Diabetes? (The “Secret” Benefits)

It’s not just “safe”; it’s actually beneficial. Here is why doctors call it a superfood for diabetics.

1. The Probiotic Effect

Curd is alive. It is full of good bacteria (Lactobacillus).

• The Benefit: Research shows that poor gut health is linked to Insulin Resistance. By fixing your gut with probiotics, your body becomes better at using insulin to lower blood sugar.

2. High Protein, Low Carb

One cup of curd has about 10-12g of protein.

• The Benefit: Protein slows down digestion. If you eat Roti with Dahi instead of just Roti and Sabzi, the protein in the Dahi will prevent the Roti from spiking your sugar too fast.

3. Rich in Calcium

Diabetics are at higher risk for bone density loss (osteoporosis). Curd provides a massive dose of calcium that is easier to absorb than supplements.

Nutritional Value: Curd vs. Milk

Many patients ask, “Milk or curd: which is better for diabetes?”

Let’s compare a standard cup (200ml/200g):

The Verdict: Curd wins. The fermentation process “eats up” some of the carbs, making it lower in sugar and easier on the stomach than milk.

Read this: Is Curd Good for Diabetes?

The Danger Zones: When Curd Becomes Unhealthy

We said Plain curd is safe. But how many of us eat it plain? Here are 3 ways Dahi can become a diabetes trap.

1. The “Curd Rice” Trap

Is curd rice good for diabetes?

This is tricky. The curd is fine, but the White Rice is the problem. White rice has a GI of 70+. Mixing it with curd lowers the impact slightly, but it is still a high-carb meal.

• The Fix: Swap white rice for Brown Rice, Millets (Samak/Barnyard), or Cauliflower Rice.

2. The “Sweet Lassi” & Flavored Yogurts

That mango yogurt cup in the supermarket? It is a dessert, not a healthy snack. It often contains 15-20g of added sugar—that’s 4 teaspoons!

• The Fix: Buy plain curd and add cut fruits (like strawberries or papaya) yourself.

3. Full-Fat Buffalo Milk Curd

If you are overweight or have high cholesterol (common with Type 2 Diabetes), the saturated fat in buffalo milk curd can be an issue.

• The Fix: Use Cow Milk or Double Toned Milk to set your curd at home.

Can Diabetics Eat Curd at Night?

This is one of the most frequently asked questions: “Can diabetic patient eat curd at night?”

There are two angles to this answer:

1. The Medical Angle:

From a blood sugar perspective, Yes. Eating curd at night will not spike your sugar. In fact, the casein protein in curd digests slowly, which can prevent your sugar from dropping too low while you sleep (Hypoglycemia).

2. The Ayurvedic/Digestion Angle:

In India, Ayurveda strongly advises against curd at night. Why? Because it promotes mucus formation (Kapha) and can worsen coughs, colds, or asthma. It can also cause indigestion for some people.

• Recommendation: If you are prone to colds or acidity, stick to Buttermilk (Chaas) at lunch. If you have a strong stomach, a small bowl of fresh curd at night is medically safe.

Real-Life Scenario

Meet Suresh (55, from Chennai):

Suresh has been diabetic for 10 years. He loves his “Thayir Sadam” (Curd Rice) for lunch every day. But his post-lunch sugar was always high (180+ mg/dL).

The Mistake: He was eating 2 cups of white rice with 1 cup of curd.

The Change: He didn’t stop eating curd. He switched to Millet Curd Rice. He used Foxtail Millet instead of polished rice and added a lot of cucumber and pomegranate seeds.

The Result: His stomach felt full, he got his probiotic fix, but his sugar dropped to 140 mg/dL because the millet fiber slowed down the digestion.

Expert Contribution

We consulted Dr. R. Mehta, a Senior Diabetologist, about fermented foods.

“I often prescribe curd to my patients, especially ‘Hung Curd’. When you hang the curd and drain the water (whey), you are removing even more lactose (sugar) and concentrating the protein. It becomes like a creamy cheese. Eating Hung Curd as a dip with cucumber sticks is one of the best snacks for a diabetic. It keeps insulin levels flat.”

Different Types of Curd: Which is Best?

Not all dahi is created equal.

1. Homemade Curd: (Best Choice) You control the milk. It has live bacteria.
2. Greek Yogurt / Hung Curd: (Excellent) Higher protein, lower carbs. Great for weight loss.
3. Sour Curd: (Good) The more sour it is, the more the bacteria have eaten the sugar. Sour curd actually has less sugar than sweet fresh curd!
4. Store-Bought “Set” Curd: (Read Labels) Many have added thickeners (corn starch) which are hidden carbs.

Recommendations Grounded in Proven Research and Facts

According to the American Diabetes Association (ADA) and Indian dietary guidelines:

1. Portion Control: Even though it is healthy, don’t eat 1kg of it! 1 to 2 bowls (200g) per day is the ideal limit.
2. The “Tadka” Trick: Adding a tadka of Mustard seeds (Rai), Curry Leaves, and Methi seeds enhances the anti-diabetic properties of curd. Methi helps lower blood sugar.
3. Buttermilk: If you want a drink, choose Spiced Chaas (water + curd + jeera/salt). It has zero sugar and hydrates you instantly.

Conclusion: Key Takeaways

So, does curd increase blood sugar?

• No. Plain curd has a low Glycemic Index (~28) and helps stabilize sugar.
• The Benefits: It heals your gut, strengthens bones, and adds protein to your diet.
• The Best Time: Lunch or Breakfast is best. Night is safe medically, but maybe not if you have a cold.
• The Trap: Avoid “Curd Rice” made with white rice and sugary store-bought yogurts.

Go ahead and enjoy your bowl of Dahi. Just keep it plain, keep it natural, and keep it sugar-free.

FAQ: Does Curd Increase Blood Sugar?

Can diabetics eat curd daily?

Yes, absolutely. Eating 1-2 bowls of plain curd daily is highly recommended for diabetics. It provides probiotics for gut health and calcium for bones without spiking blood sugar.

Does curd increase blood pressure?

No. In fact, studies show that the calcium and potassium in low-fat dairy can help lower blood pressure. Just be careful not to add too much salt to your curd or Chaas.

Milk or curd: which is better for diabetes?

Curd is better. The fermentation process reduces the lactose (sugar) content, making it lower in carbs than milk. It is also easier to digest for most people.

Is sweet curd good for diabetes?

No. Sweet curd (Mishti Doi or curd with added sugar) causes rapid blood sugar spikes. A single bowl can have as much sugar as a soft drink. Stick to plain or salted curd.

Is buttermilk good for diabetes?

Yes, Buttermilk (Chaas) is excellent. It is diluted curd, meaning it has even fewer calories and carbs per glass while keeping you hydrated. It is the perfect summer drink for diabetics.

Can diabetics eat curd at night?

Medically, yes. It won’t raise your blood sugar. However, Ayurveda suggests avoiding it at night if you are prone to mucus, cough, or cold.

Does curd rice increase blood sugar?

Yes, if made with white rice. The white rice (High GI) is the culprit, not the curd. To make it diabetes-friendly, use Brown Rice, Oats, or Millets instead of white rice.

What is the glycemic index of curd?

The glycemic index of plain, unsweetened curd is roughly 28, which is considered Low. This makes it a very safe food for blood sugar management.

References

1. Healthline: Is Yogurt Good for Diabetes?
2. National Institutes of Health (NIH): Probiotics and Insulin Resistance
3. WebMD: Benefits of Fermented Foods

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a doctor or dietician before making drastic changes to your diet.