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New Delhi: Curd is one of the most common foods in Indian households, especially during summer. Whether served with rice, parathas or as raita, curd is valued for its cooling effect, taste and nutritional benefits. But many people prefer adding either sugar or salt to curd, raising a common question: which option is healthier?
Curd, also known as yogurt, is rich in protein, calcium, vitamin B12 and probiotics. These nutrients support digestion, bone health and overall gut balance. However, the health benefit of curd largely depends on how it is consumed.
Many people add sugar to curd to reduce its sour taste. It also gives a quick energy boost and makes curd more enjoyable for those who prefer a sweet flavour. However, adding too much sugar can reduce the health value of curd.
Excess sugar intake is linked to weight gain, increased blood sugar levels and a higher risk of lifestyle diseases such as type 2 diabetes and heart-related problems. People with diabetes, obesity or those trying to lose weight should avoid adding sugar regularly to curd. If sweetness is needed, a small amount of jaggery, honey or fresh fruit may be a better option, but even these should be used in moderation.
Adding salt to curd is also very common, especially in raita and summer meals. A small pinch of salt can improve taste and may feel refreshing in hot weather. However, too much salt can increase sodium intake.
High sodium intake may raise blood pressure and increase the risk of heart disease and stroke. People with high blood pressure, kidney problems or heart-related conditions should be careful while adding salt to curd and should also monitor their total salt intake throughout the day.
From a health point of view, plain curd is the best option. It gives the body nutrients without adding extra sugar or sodium. If taste is a concern, curd can be combined with roasted cumin powder, chopped cucumber, mint, coriander or fresh fruits.
For diabetic patients and weight-watchers, unsweetened curd is a better choice. For people with high blood pressure, curd with little or no salt is safer.
The best rule is simple: eat curd plain whenever possible. If you add sugar or salt, keep the quantity very small. Curd is healthy, but adding too much sugar or salt can turn a nutritious food into an unhealthy habit.
