SAFE ✅During FastingLast Updated: 1/12/2026

Can I Eat Curd During Fasting?

Yes, curd is generally an excellent food choice during fasting, especially in the Indian context. Its high protein and fat content contribute to satiety, helping manage hunger pangs. The probiotics in curd support gut health, which can be beneficial during periods of dietary restriction. However, choose plain, unsweetened curd and be mindful of portion sizes to avoid excessive calorie intake, particularly if weight management is a goal during fasting.

Key Insight

Fermentation in curd increases the bioavailability of certain micronutrients, meaning your body absorbs them more easily than from unfermented dairy products.

The Science Behind Curd

Curd, also known as yogurt, is a fermented dairy product boasting a complex nutritional profile. A 100-gram serving of plain, full-fat curd typically contains around 60-70 calories. Macronutritionally, it provides approximately 3.5 grams of protein, 3.5 grams of fat (mostly saturated), and 4-5 grams of carbohydrates (primarily lactose, milk sugar). The protein in curd is a complete protein, meaning it contains all nine essential amino acids necessary for human health. This makes it a valuable source for muscle maintenance and repair, especially important during fasting periods when overall protein intake might be reduced.

Curd is also rich in several key micronutrients. It's an excellent source of calcium (approximately 120mg per 100g serving), crucial for bone health, nerve function, and muscle contraction. It also provides vitamin B12 (approximately 0.5mcg per 100g), essential for nerve function and red blood cell formation, particularly important for vegetarians who might have limited sources of this vitamin. Other notable micronutrients include riboflavin (vitamin B2) and phosphorus.

The fermentation process inherent in curd production significantly impacts its digestibility and nutritional properties. Lactose, the sugar in milk, is partially broken down by bacteria during fermentation, making curd easier to digest for people with lactose intolerance compared to milk. Nutrition research indicates that the live and active cultures (probiotics) in curd, such as *Lactobacillus* and *Bifidobacterium* species, contribute to a healthy gut microbiome. These probiotics can aid digestion, improve nutrient absorption, and boost the immune system. Clinical studies show that regular consumption of probiotic-rich foods like curd can reduce symptoms of irritable bowel syndrome (IBS) and improve overall gut health.

The Glycemic Index (GI) of plain, unsweetened curd is estimated to be around 15-30, which is considered low. This means it has a minimal impact on blood sugar levels, making it a suitable food for individuals with diabetes or insulin resistance. The slow digestion of protein and fat in curd contributes to a sustained release of energy, promoting satiety and helping to prevent blood sugar spikes.

However, it's crucial to consider the type of curd. Flavored or sweetened curds often contain added sugars, significantly increasing their GI and calorie content. These variations are less ideal during fasting or for individuals managing blood sugar levels. Full-fat curd also has a higher saturated fat content, which should be considered in the context of overall dietary fat intake, especially for individuals with heart health concerns. Choosing low-fat or non-fat varieties can help reduce saturated fat intake while still retaining the protein and micronutrient benefits. The metabolic impact of curd is generally positive, contributing to improved gut health, satiety, and nutrient absorption. Its protein content supports muscle maintenance, and its calcium content promotes bone health. These benefits are especially valuable during periods of fasting when dietary restrictions may impact overall nutrient intake.

Portion Control

Ideal Serving

The ideal portion size for curd is approximately 1 cup (245 grams) per serving.

Max Per Day

The maximum safe limit for curd consumption is generally considered to be 2 cups (490 grams) per day. Exceeding this amount may lead to excessive calorie or saturated fat intake, depending on the type of curd.

Frequency

Curd can be consumed daily as part of a balanced diet. Its benefits for gut health, muscle maintenance, and bone health make it a valuable addition to most diets. However, individuals with specific health conditions should consult with a healthcare professional or registered dietitian for personalized recommendations.

Common Myth

"Curd should be avoided during colds and coughs because it increases mucus production."

Not quite true

The Reality

This is a common misconception. Dairy products, including curd, do not increase mucus production. The sensation of increased mucus is often due to the texture of milk coating the throat, which some people misinterpret as increased mucus. In fact, curd's probiotic properties can even help support the immune system during a cold or cough.

Fact Checked

💡 Expert Tip

"Enhance the probiotic benefits of curd by adding a pinch of prebiotics like psyllium husk or chia seeds a few hours before consumption. This provides the beneficial bacteria with food, further boosting their growth and activity in your gut."

Common Questions

Does Curd cause weight gain?

Curd itself does not directly cause weight gain. Weight gain occurs when you consume more calories than you burn, creating a calorie surplus. While curd contains calories, it is also a rich source of protein and probiotics, which can aid in weight management by promoting satiety and improving gut health. However, consuming large portions of high-fat or sweetened curd can contribute to a calorie surplus and potentially lead to weight gain. Choose plain, unsweetened varieties and consume it in moderation as part of a balanced diet and active lifestyle to prevent weight gain.

Can I eat Curd on an empty stomach?

While some people tolerate curd well on an empty stomach, others may experience discomfort. The lactic acid in curd can potentially irritate the stomach lining, especially if you have a sensitive digestive system or a history of acid reflux. Additionally, consuming curd on an empty stomach can trigger a slight insulin response due to the presence of lactose. However, this response is typically minimal and unlikely to cause significant issues for most individuals. If you have concerns, try consuming a small portion of curd after a light meal to assess your tolerance.

How does Curd affect sleep?

The effect of curd on sleep varies from person to person. Some individuals find that the tryptophan in curd, an amino acid that converts to melatonin (a sleep hormone), promotes relaxation and improves sleep quality. However, the protein and fat content in curd can also slow down digestion, potentially disrupting sleep if consumed too close to bedtime. Avoid large portions of full-fat curd before bed. Experiment to see how your body responds and adjust your consumption accordingly. Some might also find that the cooling effect of curd may not be suitable for sleep in colder climates or during winter season.

Is Curd good for skin/hair?

Yes, curd can be beneficial for skin and hair due to its rich micronutrient profile. Curd contains zinc, which helps regulate oil production and prevent acne. It also contains lactic acid, which acts as a gentle exfoliant, removing dead skin cells and promoting a brighter complexion. Additionally, the probiotics in curd can improve gut health, which is linked to skin health. For hair, the protein in curd strengthens hair follicles, reducing breakage and promoting growth. Applying curd topically as a hair mask can also moisturize and condition the hair.

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