Yogurt has long had a reputation as a healthy food rich in probiotics, calcium, and protein. But before you start downing it guilt-free, it’s worth asking: is it really as healthy as it’s supposed to be?

health benefits of curd

Yogurt is often given the top spot due to marketing and its association with diet, fitness and gut health. It’s considered a convenient, nutrient-packed snack that can be eaten anywhere in your day, from breakfast to dessert. But does this health aura stand up to scrutiny? The answer is not always a straight yes.

Many people believe that all yogurts are healthy, but the truth is that not all of them are created equal. Those colorful, fruity yogurts that line supermarket shelves may turn out to be more of a dessert than the nutritious breakfast you’re imagining. But…

…How is curd different from curd?

Deepali Sharma, clinical nutritionist at CK Birla Hospital, Delhi, explains, “Curd and curd differ in their bacterial strains, fat content and texture. Yogurt is made using specific bacteria like Lactobacillus bulgaricus, which is beneficial for gut health. It is often made with low-fat or skimmed milk, resulting in a thick and creamy consistency. Yogurt, on the other hand, is traditionally made from whole milk using natural lactic acid bacteria, which gives it a thinner consistency and higher fat content.

Ginni Kalra, clinical dietitian and head of dietetics at Aakash Healthcare Super Specialty Hospital, Delhi, says curd contains calcium, protein and vitamins like B12. It provides probiotics that improve bone health and help in muscle repair and growth.

Kalra says, “Curd aids nerve function, promotes gut health and aids digestion. In fact, the properties of curd are quite similar. Thus, choosing between curd and curd can sometimes be difficult. “Could be a difficult decision.”

hidden sugar trap

Although yogurt may seem like a healthy option, one of the biggest problems is the hidden sugar. That ‘low-fat vanilla yogurt’ you think of as a smart choice may actually have as much, if not more, sugar than a small cup of ice cream. Brands often add sugar to low-fat yogurt to enhance the flavor, turning what appears to be a nutritious breakfast into a sugary indulgence that can spike your blood sugar levels.

To see which is healthier, we compared Epigamia Blueberry Yogurt (85g) and Amul Strawberry Ice Cream (100g). The ice cream was larger in size and contained significantly more calories (219 kcal) than yogurt (78 kcal). While the yogurt had more protein (5.2 grams vs. 3.7 grams), the ice cream had more sugar (16 grams vs. 11 grams) and a much higher fat content (13 grams vs. 1.6 grams). Both products had calcium, but the ice cream had slightly more (170 mg) than the yogurt (143 mg).

While flavored yogurt is healthier due to its low fat and high protein content, it is important to remember that The added sugar (7 grams) still makes it a sweet treatAs dietitian Sharma advises, “Flavored yogurt can have the same amount of calories as ice cream, especially with added sugars. “Choosing no-sugar, low-fat options is a smarter, healthier choice.”

We also did a little digging into the nutrition facts about other flavored yogurts from several brands. The result was quite surprising:

Yogurt vs Yogurt: Which Should You Choose?

Growing up, many of us were addicted to Homemade CurdHomemade and fermented. Naturally, you might wonder – why not eat traditional homemade yogurt instead of yogurt? Although this seems like a good idea, there are some important factors to consider.

• “The The fat content of both curd and curd depends on the type of milk they are made from.-Whether full fat or low fat. It is healthier to choose low-fat milk when making one of these,” says nutritionist Ginni Kalra.
• “Both Yogurt and curd contain probiotics This benefits gut health, but Bacteria strains varyYogurt typically contains Lactobacillus bulgaricus, which promotes digestion and supports the immune system. Yogurt, with its naturally occurring lactic acid bacteria, can help reduce inflammation, making it a little better for staving off digestive issues. Although both are beneficial for gut health, their effects may vary depending on individual tolerance and specific bacterial strains,” says dietitian Deepali Sharma.
• Deepali also tells that both Yogurt and curd provide essential nutrients like calcium and probioticstheir The composition is slightly differentYogurt has a higher calcium content (about 400 mg per 100 g) than yogurt, which usually has about 200–300 mg per 100 g.

Back to square one: Is yogurt healthy?

The answer depends on the type of curd you are eating. However it can be a healthy addition to your diet, only if you:

• Choose a plain, unsweetened type – preferably Greek yogurt – for higher protein and lower sugar.
• Look for “live cultures” on the label to make sure you’re getting those beneficial probiotics.
• Be careful with low-fat yogurt, as they often have added sugar to compensate for the lost flavor.

If you’re reaching for yogurt with colorful packaging, added flavors, or toppings like granola or fruit, you’re probably eating something far from what you expected to promote health. In such cases, it would be better to have low-fat ice cream instead.