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Is curd useful for PCOS? Here’s what the science says – HealthifyMe

Written by hana

Many in India believe that a meal is not complete unless it contains curd or dahi, which is an oft-consumed dairy product. However, with so much conflicting information about PCOS and dairy products, it can be confusing to know whether or not to include curd in your PCOS diet. So, is it necessary to completely abandon sour milk, or are curds good for PCOS? Let’s find out.

Dairy products and PCOS: current recommendations

Because some studies have shown an association between dairy products and increased cases of acne, women with PCOS often avoid dairy, eliminating nutritious foods such as buttermilk from their diet. However, it is not necessarily a correct approach.

Healthcare experts recommend that women with PCOS eat a low-sugar diet to improve their condition. However, homemade curd is a good source of nutrients such as calcium, protein, and vitamin B12 and does not appear to affect female fertility or ovulation negatively. Therefore, there is no need to avoid curd unless you are intolerant to it.

Curd and polycystic ovary syndrome: impact

Curd is a cooling product made from milk. Rich in gut-friendly bacteria, 100 grams of curd provides approximately 60 calories, 121 mg of calcium, 3.5 grams of protein, 4.7 grams of carbohydrates and 3.3 grams of fat. PCOS patients can eat curd but they need to consider the portion size carefully.

Compared to other dairy products, curd contains relatively less carbohydrates and can provide your body with essential nutrients. Therefore, it is a good substitute for high-fat dairy products in a PCOS diet.

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Digestion and weight management

In addition to being beneficial for gut health, the probiotics in curd reduce inflammation and control hormones such as estrogen and androgen.

The probiotics in the curd also maintain a healthy digestive system and boost metabolism, which aids in weight loss. Weight loss is essential to combating obesity, which is one of the main symptoms of PCOS.

Bone, skin and hair health

Curd helps improve the health of bones and teeth because it contains high levels of calcium. It also has other health benefits, including promoting healthy skin and hair, preventing genital infections, and protecting against cardiovascular disease. Additionally, curd aids in muscle protein synthesis and recovery as it is a lean protein source.

Blood sugar management

Curd is mainly composed of water, so eating it is a great way to hydrate yourself without consuming empty calories.

In addition, the natural curd contains no sugar or trans fats, which makes it ideal for women with PCOS who want to lose weight and balance their blood sugar levels. The protein in curd helps manage blood sugar levels and is an excellent source of protein for vegetarians.

HealthifyMe note

Although curd has many health benefits, it is best to eat it in moderation if you have PCOS to avoid exacerbating PCOS symptoms such as acne. Monitoring what you eat is key to managing your condition. While you don’t have to avoid curds completely, be sure to go for plain curd without added sugar or high-carb additives.

Healthy ways to eat curd when you have PCOS

One can eat curd at any time of the day. However, it is best to add it to breakfast or lunch. Eating curd as a mid-morning or evening snack can be refreshing and nourish your gut microbiome.

In addition, consuming curd during the day can increase satiety and reduce late-night snacking, resulting in lower calorie consumption.

Women with PCOS should eat curd in moderation because too much of it can aggravate PCOS symptoms, such as making acne worse. It can also lead to weight gain, prevent the body from absorbing zinc and iron, and cause gastrointestinal pain, bloating, and diarrhea for people who are sensitive to it.

Here is how to include curd in your PCOS diet:

Plain curd

It is better to choose plain, unsweetened, homemade curd over store-bought curd with added sugar or preservatives. Homemade curds are also lower in calories than packaged ones. To enhance the flavor and richness of your meals, stir in a small amount of plain curd. You can also have plain curd after meals.

Sauce and dip of curd

Salad dressings made with curd can be nutritious. Curd-based dips make a perfect side dish when combined with additional ingredients like coriander, chilli, and lime.

Most of the condiments and dressings contain unhealthy ingredients that can negatively affect PCOS, but you can opt for curd as a healthy dip. Next time you can substitute ketchup and mayonnaise for the curd dip.


Although it is not normal yogurtYou can still make a yoghurt-like drink using curd. It is a refreshing drink made from a mixture of curd and water.

Curd, water and salt are combined to produce a refreshing and hydrating drink that is high in calcium. This drink is ideal for women with PCOS because it contains less fat than regular milk.

HealthifyMe note

The effects of thromboses on PCOS may vary from person to person. Some women with PCOS may find that eating curd can help regulate their hormone levels and improve symptoms, while others may find that it worsens symptoms or has no effect. In general, curd is part of a healthy diet for women with PCOS, but it is always best to speak with a healthcare professional before making any changes in the diet.


Curd is a food that contains good bacteria, which can be beneficial for women with PCOS. It is also high in calcium, protein, and vitamin B12. Unless you have an allergy or intolerance, there is no need to avoid buttermilk. However, moderation is key.

You can have curd with breakfast or lunch or drink it as curd. If you’re not sure whether curds will worsen your acne, pay attention to any changes in your skin after you take them. If you notice any unwanted effects, avoid the curd.

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