Curd with salt or sugar: Find out which is better for you and why

But, which is better for you?

According to consultant dietician and certified diabetes educator Kanikka Malhotra, “Curd with sugar packs more calories due to added sugar. A moderate amount of salt has negligible calorie impact.”

Furthermore, she says, sugar significantly increases carbs compared to salt, which has none. “Salt adds sodium, which is important for electrolyte balance but needs moderation, especially for those with high blood pressure concerns.” 

Both options retain the base nutrients of curd – protein, calcium, and beneficial gut bacteria (probiotics). However, she asserts that for those with diabetes or weight management goals, curd with salt is a better option.

How does adding salt versus sugar to curd affect digestion and gut health?

Malhotra says that adding salt to the curd has “no direct impact on gut bacteria.” It might increase stomach acid production, aiding digestion in some. 

Excessive sugar intake on the other hand, can disrupt the gut microbiome balance, potentially reducing the benefits of probiotics in curd.

Curd with sugar provides a quick energy source, may be palatable for those with a sweet tooth. (Source: Freepik)

Potential health benefits and risks associated with regularly consuming curd with salt versus curd with sugar, according to Malhotra

Curd with Salt:

*Benefits: Supports electrolyte balance, promotes satiety (feeling full), retains probiotic benefits.

*Risks: Excessive sodium intake can raise blood pressure in some.

Curd with Sugar:

*Benefits: It provides a quick energy source, may be palatable for those with a sweet tooth.

*Risks: Increased calorie intake, and potential blood sugar spikes, may hinder the benefits of probiotics with excessive sugar.

Specific contexts in which each preparation is traditionally preferred 

According to Malhotra, there are some specific cultural and culinary contexts in which one preparation is traditionally preferred. These are as follows: 

Curd with Salt: Common in savoury dishes worldwide — raita (India), dips (Mediterranean), salad dressings. Salt enhances flavours and complements spices.

Curd with Sugar: Popular in South Asia — lassi (sweetened yoghurt drink), breakfast with fruit and honey. Sugar provides a sweet and refreshing taste.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

From the homepage

Vande Mataram vs Jana Gana Mana: New front in TMC, BJP war before 2026 polls

Documentary claims British spy call intercepts behind Canada alleging links between India, Nijjar killing

Pune land scam row: Ajit Pawar defends son Parth Pawar, blames sub-registrar for registering sale deed