Effect of Curd on Cholesterol Levels | – Times of India

Curd has long been lauded as a health food, packed with probiotics, calcium, and protein. However, for those struggling with high cholesterol, the question arises: is curd a friend or foe? With heart disease being one of the leading causes of death globally, understanding how dietary choices affect cholesterol levels is crucial. Here’s all you need to know about curd’s effect on cholesterol.
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Understanding cholesterol and its impact
Before diving into curd’s role, it’s essential to understand what cholesterol is and why it matters.Cholesterol is a fatty substance found in every cell of the body, and while it plays vital roles in producing hormones, vitamin D, and bile acids, too much cholesterol can be detrimental.

There are two primary types of cholesterol: low-density lipoprotein (LDL), often referred to as “bad” cholesterol, and high-density lipoprotein (HDL), known as “good” cholesterol. High levels of LDL cholesterol can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke. Conversely, HDL cholesterol helps remove LDL from the bloodstream, reducing these risks.
Curd and its nutritional profile
Curd is a fermented dairy product made by adding specific bacterial cultures to milk. These cultures ferment the lactose in milk, producing lactic acid, which gives curd its tangy flavour and thick texture. curd is rich in protein, calcium, vitamins, and probiotics, which are beneficial bacteria that support gut health. However, not all curds are created equal. The nutritional content of curd can vary widely depending on the type of milk used (whole, low-fat, or non-fat), added sugars, and flavourings. Full-fat curd, for instance, contains more saturated fat, which has been linked to increased LDL cholesterol levels.

The debate: Curd and cholesterol
The relationship between curd consumption and cholesterol levels has been the subject of many studies, with mixed results. Some research suggests that curd, particularly low-fat or non-fat varieties, can help lower cholesterol levels, while other studies indicate that full-fat curd may have a neutral or slightly negative impact on cholesterol.
Probiotic curd and cholesterol
One of the key reasons curd is considered beneficial for cholesterol is its probiotic content. Probiotics are live bacteria that are good for your digestive system. Several studies have indicated that probiotics, particularly those found in curd, can help lower cholesterol levels.

A study published in the British Journal of Nutrition in 2012 found that consuming probiotic curd regularly could reduce LDL cholesterol levels by 4-5 per cent. The study suggested that the probiotics in curd may interfere with the absorption of cholesterol in the intestines, leading to lower blood cholesterol levels.
Another study published in Nutrition, Metabolism & Cardiovascular Diseases in 2013 showed that participants who consumed probiotic curd experienced a significant reduction in total cholesterol and LDL cholesterol compared to those who consumed conventional curd without added probiotics.
The role of saturated fat
The type of curd you choose can also impact your cholesterol levels, primarily due to its fat content. Full-fat curd contains saturated fats, which have traditionally been associated with higher LDL cholesterol levels. However, recent research has challenged this view.
A study published in The American Journal of Clinical Nutrition in 2016 found that the consumption of full-fat dairy products, including curd, was not associated with an increased risk of heart disease. The study suggested that other components in full-fat dairy, such as calcium, protein, and certain fatty acids, might counteract the negative effects of saturated fat.
Moreover, a meta-analysis published in the European Journal of Epidemiology in 2017 concluded that higher consumption of full-fat dairy was not associated with a higher risk of cardiovascular disease. In fact, some evidence suggests that full-fat dairy might even have a protective effect.
Curd’s impact on HDL cholesterol
While much of the focus is on LDL cholesterol, it’s important to consider HDL cholesterol as well. HDL cholesterol helps remove excess cholesterol from the bloodstream, and higher levels are associated with a lower risk of heart disease.
Some studies have suggested that curd consumption can increase HDL cholesterol levels. A study published in the Journal of Dairy Science in 2013 found that participants who consumed curd daily had higher HDL cholesterol levels compared to those who did not consume curd. This effect was particularly pronounced in those who consumed probiotic curd.
Practical tips for curd consumption in high cholesterol
If you have high cholesterol and are considering incorporating curd into your diet, there are a few practical tips to keep in mind:
1. Choose low-fat or non-fat varieties: If you’re concerned about saturated fat intake, opt for low-fat or non-fat curd. These varieties typically contain less saturated fat while still providing the benefits of probiotics and calcium.
2. Look for probiotic curd: Not all curds contain probiotics, so it’s essential to check the label. Look for curd that lists “live and active cultures” to ensure you’re getting the probiotic benefits.
3. Avoid added sugars: Many commercial curds, especially flavoured ones, contain added sugars, which can contribute to weight gain and negatively impact cholesterol levels. Opt for plain curd and add your own fresh fruit or a drizzle of honey for sweetness.
4. Consider Greek curd: Greek curd is strained, resulting in a thicker texture and higher protein content. It also tends to have less sugar than regular curd, making it a good option for those managing cholesterol levels.
5. Incorporate curd into a balanced diet: While curd can be a healthy addition to your diet, it’s essential to consume it as part of a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
Conclusion
Curd can be a beneficial addition to your diet, even if you have high cholesterol. Its probiotic content, potential to increase HDL cholesterol, and the presence of essential nutrients like calcium and protein make it a heart-healthy choice, especially when you opt for low-fat or non-fat varieties.
However, the key is moderation and choosing the right type of curd. Full-fat curd can be consumed occasionally, but if you’re particularly concerned about cholesterol, low-fat or non-fat options are safer bets. Additionally, always check for added sugars and go for probiotic-rich options to maximise health benefits.
Incorporating curd into a diet that is overall low in saturated fats, rich in fibre, and balanced with fruits, vegetables, and whole grains can help manage cholesterol levels and promote overall heart health. As with any dietary change, it’s wise to consult with a healthcare professional or dietitian to tailor choices to your specific health needs.