Curd vs. Buttermilk: Which one is better for weight loss?

When it comes to weight loss, dairy items always seem to find themselves in the debate cycle, curd and buttermilk especially. Both have a wide cultural usage, especially in Indian food, and carry varied health benefits. Even though both are products from fermented milk, both carry different nutritional compositions and, thus, varied impacts on weight loss. Here’s a comparison that will help you decide which one is better for your weight loss journey

Nutritional profile
Curd
Also known as yoghurt in many parts of the world, the curd is rich in protein, calcium, probiotics, and healthy fats. A 100-gram serving of plain curd typically contains about 98 calories, 3.5 grams of protein, 4.3 grams of fat, and 3.4 grams of carbohydrates.

Buttermilk
Traditionally, buttermilk is the liquid left behind after churning butter from cultured cream. However, the commercially available version is usually diluted curd mixed with water and spices. It is low in fat and calories, with about 40 calories, 3 grams of protein, 1 gram of fat, and 4.8 grams of carbohydrates per 100-gram serving.

Weight loss benefits
Curd
Curd is also high in protein, which leads to maintaining fullness, decreasing hunger, and helping spare lean body mass while losing weight. Additionally, the probiotic content in curd supports gut health; this may benefit the metabolic rate and also digestion. However, full-fat curd is calorie-dense; therefore, low-fat or plain curd must be chosen for fat reduction.

Buttermilk
It has fewer calories and fat and thus is very refreshing and hydrating, especially in hot climates. Buttermilk has probiotic content that aids digestion, which prevents bloating and thus is useful for weight management. Since it contains water, it is less calorie-dense; you can have more without greatly increasing your calorie intake.

Digestive health
These curd and buttermilk possess a rich content of probiotics. Curds and buttermilk, the lighter diluted preparations, are very gentle on the digestion and therefore considered as easy digests; generally advised to be stomach-sensitive or those prone to acidity.

Satiation and appetite
Curd is high in protein and fat, making you feel full for a more extended period and thus consuming fewer calories in the long run. Buttermilk, although hydrating, doesn't offer that same feeling of fullness, but it can be consumed often without contributing many calories.

Which one to use for weight loss?
You can choose curd or buttermilk depending on your personal preference and how you want to lose weight.

If you want a snack that is protein-rich and stays in your body for a longer time, go for curd. It's great for after-workout recovery or as a part of your balanced meal.

Choose buttermilk if you want a low-calorie, hydrating beverage that aids digestion and can be consumed throughout the day without having to worry about excess calories.

Curd and buttermilk both bring their own merits for weight loss. Curd is most suitable for those who want to take in more proteins and then stay fuller for a longer time, whereas buttermilk is an excellent low-calorie, digestive-friendly option. Using both, taking moderate amounts based on needs, can surely help one along the road of losing weight.

(Images courtesy: Canva)

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