Is curd good for diabetes?

Eating certain foods can significantly impact your health if you have diabetes (Know what is diabetes?). Moreover, you will be concerned about which food to consume and how much to consume. In this blog, we have covered the most important concern of diabetics “Is curd good for diabetes” and also other fermented food choices for your gut health and diabetes.

What is fermented food?

Before discussing the best-fermented foods for diabetics, let’s first look at what fermented foods are. Bacteria and enzymes help make fermented foods. Microorganisms, such as bacteria, yeast, or a particular type of fungus, operate on organic materials during fermentation to transform sugars and starches into alcohol and acids, which serve as natural preservatives.

The breakdown of sugar and starch enhances natural beneficial bacteria, commonly referred to as good bacteria. We well-recognize and accept that these bacteria are beneficial for maintaining good gut health.

Fermented foods and diabetes

Fermented foods are high in probiotics and encourage the growth of beneficial bacteria in the intestine. As a result, blood sugar levels don’t rise because this encourages better carbohydrate absorption.

Fermentation increases minerals, vitamins B, and C content as well as the quality of the protein. Additionally, it contains a lot of fiber, which makes it easier to digest and absorb, reducing the chance of a blood sugar increase.

Fermented food choices for good gut health and diabetes

Fermented foods can be a valuable addition to the diet of South Indian diabetics as they can help regulate blood sugar levels and improve gut health. Here are some good fermented food choices for South Indian diabetics:

Curds (Yoghurt)

Probiotics in low-fat yogurt aid digestion and improve gut health, so choose plain yogurt without added sugars. Hence, opt for plain yoghurt without added sugars.

Idli and Dosa Batter

You can make excellent choices by using fermented rice and lentil batters to prepare idlis and dosas. Fermentation increases the bioavailability of nutrients and may have a lower glycemic index compared to non-fermented grains.

Fermented Pickles

South Indian pickles like lemon pickle or mango pickle, which are fermented, can be consumed in moderation. Check for added sugars or excessive salt.


While not native to South India, kefir is a probiotic-rich fermented milk drink that can be beneficial for gut health. It’s readily available in many places.

Fermented Vegetables

Enjoy fermented vegetables like ‘Avakaya’ (mango pickle) and ‘Vellari Kaachina Pachadi’ (cucumber pickle) in some South Indian dishes in moderation

Buttermilk (Chaas)

Buttermilk is a popular fermented dairy drink in South India. It’s low in fat and can aid digestion

Fermented Lentil Dishes

Prepare dishes like “kadhi” (thick gravy prepared with gram flours and vegetable fritters with Dahi for a sour taste) and ‘mor kuzhambu’ using fermented yogurt or buttermilk along with lentils and spices.

To sum up

Remember that portion control and moderation are key, as even healthy fermented foods can affect blood sugar levels. You must regularly monitor your blood sugar and consult with a healthcare professional or a dietitian to create a personalized meal plan that suits your specific dietary needs and diabetes management goals.