With the arrival of summer season, there is an automatic shift in our culinary preferences. From heavy foods, the urge shifts to lighter and gut-friendly foods that are easy to digest and keep the body calm and cool too. In this shift, probiotic foods like curd and yoghurt play a role. As we talk about curd and yogurt as key summer foods, the question also arises that are they both same or different? Let us explore and find out.
Well, they might look alike but they are different. Yoghurt and curd are both dairy products that are vastly different from each other. Take a look at the differences.
Production
Curd is made by fermenting milk with the help of Lactic Acid bacteria. This bacteria reacts with casein, a globular protein found in milk. The bacteria then produces energy during the reaction. This lactic acid then reacts with the globular proteins present in milk, denatures them, and results in the formation of curd. In a post on Instagram, celebrity nutritionist and author Rujuta Diwekar once wrote, "Curd is also a well-documented intervention for regulating cholesterol levels, reducing BP and promoting weight loss. It works that much better in the elderly and the young as it prevents constipation and makes it easy to chew on raisins."
Also Read:Why you should eat yogurt for weight loss
Yoghurt, on the other hand, is made by fermenting milk using live strains of two bacteria- Lactobacillus bulgaricus and Streptococcus thermophilus. The bacteria reacts with the sugar present in milk. The reaction produces lactic acid which then reacts with the protein in the milk and forms yogurt.
Consistency and texture
The first and foremost difference comes from the varying bacterial strains used in curd and yoghurt fermentation. Curd typically has a looser texture and a milder flavour, as its fermentation process is less controlled. Yoghurt, on the other hand, undergoes a more controlled fermentation, resulting in a thicker, custard-like consistency and a distinct tangy taste.
Calories
In terms of calories, curd and yoghurt are relatively similar, with both typically containing around 60-70 calories per 100 grams. However, the calorie content may vary slightly depending on factors such as the milk used and any added ingredients like sugar or fruit.
Nutritional profile
They both are excellent sources of protein, calcium, and probiotics, but their nutritional profiles differ due to their fermentation processes. The bacterial cultures in yoghurt break down lactose, the natural sugar in milk, more effectively than those in curd. Hence, yoghurt is often better digested by individuals with lactose intolerance. Moreover, yoghurt tends to have higher concentrations of probiotics, which are beneficial for gut health, than traditional curd. Yogurt is said to provide probiotics, vitamins, and minerals, all of which may boost immune health and prevent certain illnesses. Regular consumption of yoghurt has been associated with a lower risk of heart disease and stroke due to its beneficial effects on cholesterol levels, blood pressure, and inflammation. Curd is rich in healthy fats, proteins, sodium, calcium, magnesium, vitamin A, D, and B-12 and potassium, which helps boost digestion, improve bone health, helps in weight reduction and keep the heart healthy too. Also, curd is a good source of calcium and vitamin D, which are essential for strong bones and teeth, reducing the risk of osteoporosis and fractures. The probiotics found in curd can help regulate bowel movements, prevent constipation, and promote overall digestive health. Additionally, curd contains enzymes like lactase, which aids in the digestion of lactose, making it easier to digest for individuals with lactose intolerance. The nutrients in curd, particularly vitamin B12 and riboflavin, contribute to healthy skin. Applying curd topically or consuming it regularly may help improve skin texture and promote a radiant complexion. Yogurt is a good source of high-quality protein, which is essential for muscle building, repair, and recovery after exercise, making it an ideal post-workout snack. The probiotics in curd can help reduce inflammation in the body, potentially lowering the risk of inflammatory conditions such as arthritis and inflammatory bowel disease.
Curd is a good source of calcium and vitamin D, which are essential for maintaining strong and healthy bones. The probiotics in curd play a crucial role in supporting immune function by stimulating the production of immune cells and enhancing the body's defense mechanisms against infections. Also, having anti-fungal properties, curd can be your natural remedy to clear out stubborn dandruff and improve scalp health and also improve the hair growth. Curd provides a good balance of protein, carbohydrates, and fats, contributing to overall energy needs. It is rich in essential vitamins (B vitamins, vitamin D) and minerals (calcium, phosphorus, magnesium).
Curd is a good source of calcium and vitamin D, which are essential for maintaining strong and healthy bones. Calcium is necessary for bone formation and density, while vitamin D helps in calcium absorption. Including curd in your diet can help prevent osteoporosis and reduce the risk of fractures and bone-related disorders. Some studies suggest that consuming curd regularly may help lower blood pressure and reduce the risk of heart disease. The potassium and magnesium in curd are believed to play a role in this benefit. Curd is a rich source of calcium and phosphorus, which are essential minerals for bone strength and density. Consuming an adequate amount of calcium helps to prevent osteoporosis and maintain healthy bones and teeth, especially as you age. Some studies suggest that probiotics can influence the gut-brain axis, potentially reducing stress and anxiety levels.
Regular consumption of curd can help lower bad cholesterol levels (LDL) and increase good cholesterol levels (HDL). It also helps manage blood pressure due to its potassium content, which balances sodium levels in the body.
Curd and yogurt, rich in probiotics, are beneficial for diarrhea as they help restore the balance of good bacteria in the gut. They contain live cultures such as Lactobacillus acidophilus, which promote digestion and alleviate symptoms of diarrhea by inhibiting the growth of harmful bacteria. Additionally, their cooling properties soothe the stomach lining, providing relief from discomfort and aiding in faster recovery.
Also Read:Health benefits of eating curd daily
Degree of lactose
As per studies, curd contains more lactose than yogurt but significantly less amount of lactose when compared to fresh milk.
Probiotic content
Probiotics refer to the live microorganisms that provide health benefits when consumed in adequate amounts. As per studies, they both contain probiotics, but when it comes to the degree of concentration, yoghurt is known for its higher concentration of beneficial bacteria due to the specific strains added during its production. These probiotics are proven to improve digestive system and enhance immunity. The probiotics in curd help maintain a healthy balance of bacteria in the mouth, reducing the risk of cavities, gum disease, and bad breath. Regular consumption of yogurt has been linked to a lower risk of certain chronic diseases, including type 2 diabetes and colorectal cancer.
Culinary uses
Curd and yoghurt are known for their uses in different cuisines around the world. As per experts, curd's mild flavour makes it an ideal base for savory dishes, smoothies, and marinades. On the other hand, yoghurt's tangy taste works best as a mixer for desserts, sauces, toppings, and dressings.
Also Read: Curd v/s buttermilk: Which is healthier?
Curd versus yoghurt
Yoghurt is a rich source of protein, potassium, molybdenum, pantothenic acid, or vitamin B5, which is good for weight loss and it is also good for people with high blood pressure due to its potassium content. Curd on the other hand is good people with indigestion issues as it helps in better digestion. It is a rich source of calcium and phosphorus, which is good for overall bone health.
How to use curd
One can simply blend it along with sugar syrup, rose water, malai, and nuts to make smoothie, which makes for a healthy breakfast drink. One can also add oats to increase its nutritional value.
How to stop curd from getting sour?
To prevent curd from becoming sour, store it in the refrigerator immediately after it sets, maintaining a temperature below 40°F (4°C). Use clean utensils to avoid contamination, and keep it covered to protect it from bacteria and strong odors. Adding a pinch of salt or sugar can help slow down the souring process. Additionally, try setting the curd with a minimal amount of starter culture and avoid leaving it out at room temperature for too long. Using pasteurized milk and sterilized containers also helps maintain the freshness of the curd for a longer period.
Final words
Curd and yoghurt, they both are byproducts of milk and offer notable health benefits. It totally depends on an individual's dietary needs, preferences, and culinary limitations.
How to make Curd Rice with Sprouts
How to make easy Curd Salad recipe
To make curd salad, combine diced cucumbers, tomatoes, and onions in a bowl. Add plain yogurt, chopped mint leaves, salt, and a pinch of cumin powder. Mix well and serve chilled as a refreshing and creamy side dish.
How to make Curd Sandwich
To make a hung curd sandwich, start by straining plain curd through a muslin cloth to remove excess liquid and create hung curd. Once the curd is thickened, mix it with finely chopped vegetables like cucumber, bell peppers, carrots, and herbs like cilantro or mint. Season with salt, pepper, and a pinch of chaat masala for extra flavor. Spread the hung curd mixture generously on bread slices, optionally toasted, and assemble your sandwich. Add lettuce or spinach leaves for freshness if desired. Cut into halves or quarters and serve as a delicious and nutritious snack or light meal.
How to make Curd Dip
This is one of the easiest curd recipes that can be made during the summer season. For making this dip, mix curd with chopped herbs like mint, coriander, and garlic. Season with salt and pepper. Serve with vegetable sticks or crackers.
Are there any side effects?
Excessive consumption of curd can lead to side effects like bloating, gas, and indigestion, particularly in individuals who are lactose intolerant. Additionally, consuming curd that is not fresh or has been stored improperly may increase the risk of foodborne illness. Moderation and freshness are key to enjoying curd safely.
Easiest way to set curd at home
Setting curd at home is simple and requires just a few steps. Start by warming milk until it's lukewarm. Add a tablespoon of pre-made curd or yoghurt to the milk and mix well. Cover the mixture and let it sit undisturbed in a warm place for 6-8 hours, or until it sets. The fermentation process, driven by the bacteria in the starter curd, transforms the milk into a thick, creamy curd. For best results, use full-fat milk and ensure the container is clean. Once set, refrigerate to stop the fermentation and enjoy fresh homemade curd.
Right time to eat curd
Traditionally, curd is often enjoyed as a part of breakfast or lunch in many households. Eating curd in the morning can provide a refreshing and nutritious start to the day, aiding digestion and providing essential nutrients to fuel the body. Alternatively, having curd with lunch can help cool down the body during the warmer parts of the day and complement a balanced meal. Some people also prefer to have curd as a light snack or dessert in the evening.
Foods to avoid combining with curd
Combining curd with certain foods may not be advisable due to potential digestive issues or Ayurvedic principles. Avoid pairing curd with sour fruits like oranges or grapefruits, as well as milk, cucumber, and radish, as these combinations could lead to digestive discomfort or the production of toxins in the body. Additionally, steer clear of combining curd with black gram (urad dal), hot and spicy foods, or other fermented foods like pickles, as they may exacerbate digestive issues or acidity.
Tips to store curd for a week
To store curd for a week, it's essential to maintain its freshness and prevent it from spoiling. Transfer the curd to an airtight container and store it in the refrigerator at a consistent temperature and ensure that the container is clean and dry before transferring the curd to prevent contamination. Moreover, to enhance its shelf life add in a small layer of edible oil on top of the curd before sealing the container. This creates a protective barrier that helps preserve the curd and prevents it from absorbing any odors from the refrigerator. Remember to use clean utensils when scooping out the curd to avoid introducing any bacteria. By following these storage methods, you can safely enjoy your curd for up to a week.
Yoghurt for brain health
Yogurt contains probiotics that support gut health, linked to brain function. Its high protein content aids neurotransmitter production crucial for cognitive function. The presence of vitamins B12 and B6 in yogurt is essential for brain health and nerve function. Regular consumption may improve memory, mood, and overall cognitive performance.
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