Can Diabetic Eat Curd Rice? Is Curd Good For Blood Sugar?

Last Updated on December 16, 2021 by Dr Sharon Baisil MD

Curd rice is a great supplement to include in your diet. It is one of the simplest recipes that supply you with a lot of energy.

Curd rice is a common food choice in the Southern regions of India. It is a commendable comfort food choice to have a lot of benefits, keep your body healthy, and enjoy its simplicity.

But as we know, people dealing with diabetes have to think twice before adding anything to their meal plans.

So is curd rice good for diabetic patients? Can it help with keeping the blood sugar levels low and under control?

Veggie causing Diabetes

Today, let us find out the answers to these questions and more information related to this topic.

Can a diabetic eat curd rice?

Curd rice is often a go-to food choice for us. But can we have it as diabetic patients? Well, the answer is – Curd rice is diabetes-friendly. It can have a lot of advantages on the overall health.

Curd is an excellent food choice for your diabetic health. Rice, on the other hand, is said to be a risky option. But curd rice is a healthy and safe recipe that can improve your blood sugar levels.

Curd rice is an anti-diabetic agent and can be a very reliable choice. The mix of curd with rice is a great combination for digestive health. Digestion and the body’s metabolism are important factors that lead to diabetic management.


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Curd rice is a healthy meal choice, but it is also important to make sure that you choose the right ingredients to make this healthy. The essential part is that the curd you use must be derived from skimmed milk.

Low-fat curd is safe and recommended for individuals with diabetes. This added to rice makes rice safer and creates an anti-diabetic recipe.

The low glycemic index of curd also balances out rice’s higher glycemic index value, making the whole recipe a glycemic-safe one.

Curd rice is also filled with other ingredients that can add to the benefits. It is also a good source of fiber. Fiber is a necessary nutrient for the body, especially for diabetic patients.

Curd rice is also very beneficial for your heart. It has properties that can reduce the severity of cardiovascular risks that diabetics are more vulnerable to.

Some other benefits of eating curd rice are – provides energy and prevents chances of fatigue, enhances good cholesterol and decreases levels of bad cholesterol in the body, keeps you satisfied, prevents unnecessary cravings, has anti-inflammatory properties that protect from diseases, controls blood pressure, improves vision, strengthens bones, and so on.

Is curd good for blood sugar?

Is curd good for blood sugar

Curd is an excellent controller of blood sugar when taken rightly. Dairy products are often risky business for patients with blood sugar. However, the key is to use skimmed milk products.

Curd made from skimmed milk (low fat) is very beneficial for health and is a recommended dietary input for many health watchers and fitness enthusiasts. Make sure that you include unsweetened curd in your diet.

The curd that is obtained from skimmed milk is low in calories as well as carbohydrates. Thus, it is a perfect fit for your diabetic diet plans. It helps in lowering the speed of digestion of nutrients that, in turn, keeps the body’s blood sugar levels under control and prevents sudden spikes.

Curd is also filled with probiotics that help in improving your gut functioning. This is very necessary and helpful for diabetic patients.

In addition to this, having curd also improves insulin sensitivity in the body. Insulin dysfunction is one of the major reasons that lead to diabetes. Including curd in your diets can also benefit by making the body more responsive towards insulin.

Curd is also high in nutrients like calcium. Calcium is good for your bones as well. For even better health benefits, you can stick to having Greek yogurt. Ensure that you avoid flavored curd as they have added sweeteners that can be harmful to your diabetic health.

Curd is also high in proteins. Proteins take longer to digest and thus help with lowering high sugar levels in the body. Proteins are also excellent for the growth and development of health.

Having curd can assist you in maintaining your blood sugar levels and reducing the negative effects of diabetes. This is mainly true for people with Type 2 Diabetes.

We will look at the other details about curd for one’s health.

Does curd have glucose?

All along, we discussed that curd made from skimmed milk is very good for diabetic health. Therefore, it means that it has low sugar. Let us have a closer look at the amount of glucose found in curd.

First of all, 1 cup of curd has only 10 grams of carbs. This is a very low quantity of sugar as well as safe for you. As a diabetic patient, you can limit yourself to around 45 grams to 60 grams of carbohydrates per meal.

Therefore, curd has glucose that is safe for the diabetic body.

What is the glycemic index of curd?

Another efficient way to measure the glucose in curd and its impact on the diabetic body is by learning about its glycemic index. The Glycemic index is a measure of how different foods affect blood sugar levels.

There are three Glycemic index categories:

Sl. No.Glycemic Index categoriesGlycemic Index ranges
 Low Glycemic Index (safe for diabetics) 0 to 55
 Medium Glycemic Index (safe when taken in moderate quantities)55  to 69
 High Glycemic Index (unsafe for diabetics)From 70 and above

The glycemic index of curd is only 28. Hence, the glucose available in curd would not harm the diabetic body. Foods that fall under the low glycemic index category are safe and recommended to be added to one’s diabetes-specific diets.

Besides, the glycemic load of curd is also low (between 0 – 10), which is – only 2.8. This proves that curd is safe to be had by anyone with fluctuating blood glucose levels too.

You can include a cup of curd daily as a healthy snack in the evening, in between your meals, or even with lunch. Greek yogurt also makes a good bedtime snack. Otherwise, you can also have it made into curd rice as one of the meals.

Moreover, curd has a refreshing flavor. To make it more nutritious, you can also add in some fiber-rich fruits that also increase antioxidants. This can make a healthy diabetic snack.

Is curd bad for diabetes?

With my discussion until now, you must be clear that curd is not bad; instead, very nutritious as well as safe for diabetic patients.

Let us take a look at some of the benefits of having curd:

  1. The lactic fermentation of milk forms curd; this fermenting is carried out by microbes called probiotics. These are similar to gut bacteria that reside in the gut and assist indigestion. Some store-bought curds have added amounts of these probiotics that can have a higher chance of benefit. Having curd enhances this process. Thus improving our digestive strength.
  • Curd is also responsible for boosting the immunity of the body. This way, you can protect yourself from various diseases and infections.
  • Low-fat curd is also helpful with weight management. The many digestive benefits of having curd also combine and help with weight loss. It makes curd a great food choice to substitute for other unhealthy foods.
  • It is also rich in calcium and phosphorus that strengthens the bones. The protein in it also helps with bone health.
  • It is also good for people with high blood pressure as curd has anti-hypertensive qualities. It is also low in sodium.
  • Having curd is also good for your heart. The presence of probiotics delays degenerative effects in the body, which keeps away heart issues as well.  It also helps in controlling your levels of cholesterol.
  • Having curd also keeps away other stomach issues such as – diarrhea, dysentery, flatulence.
  • Curd is a coolant and soothes the body, which is especially beneficial in summers. It helps against dehydration, heat strokes, and so on.

Moreover, there haven’t been many side effects studied from having curd. Lactose intolerant individuals can also have curd in moderate quantities as it has less lactose than milk.

They are all in all safe. However, it is necessary not to overdo this and maintain your portion sizes.

Make sure to stay away from curds that are flavored, sweetened, or added with toppings of nuts, or so on. They can be higher in sugar and calories.

Which brand of curd is good for diabetes?

You can make curd at home or even get it from the stores. Some of the most famous yogurt types include – Greek, Icelandic, and Australian. There are a lot of different brands out there.

But if you are looking for the best ones that can help with your diabetic conditions, then we have a list of brands that you can look for:

  1. Siggi’s Icelandic strained non-fat yogurt for diabetics
  2. Dannon Oikos Plain Greek yogurt
  3. Fage Total Plain Greek yogurt
  4. Smart plain non-fat Icelandic yogurt
  5. Epigamia Greek Natural Plain Yogurt
  6. Chobani Non-fat plain Greek yogurt
  7. Stonyfield Organic Greek 0% Fat Plain Yogurt

These are some of the best diabetes-friendly yogurts that you can include as a part of your daily meals.


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