The many health benefits of dahi

Milk and yogurt (curd/dahi) are an essential part of the recommended ‘healthy Indian diet’. We've all heard about calcium in milk and yogurt and how it makes our bones stronger, but a new study has found that consuming yogurt 4 to 5 times a week may help you lower the risk for developing Type-2 diabetes as well.

Yogurt contains a specific type of Vitamin K, as well as pro-biotic benefits that provide protection against diabetes, change the micro-flora (micro-organisms present inside living beings) of the gut and improves the immune system of your body. The rich amount of minerals found in yogurt also appears to help curb production of the stress hormone cortisol, which has been linked to the accumulation of abdominal fat.

Fat-free yogurt or pro-biotic yogurt naturally contains both high-quality carbohydrates and protein, making it one of the best foods for controlling blood sugar levels in your body.

Studies also show that a diet high in calcium from yogurt and other such foods is associated with a reduced risk of Type-2 diabetes.

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Yogurt is also a good source of essential carbohydrates and a punch of protein. The protein is needed for building muscles and also improves their regular functioning.

Yogurt has rich content of calcium, phosphorus, vitamin B2, magnesium and beneficial fatty acids. Studies have shown that yogurt is also a good source of vitamin B12, vitamin B5, zinc, potassium, protein and molybdenum.

Consuming yogurt 4 to 5 times a week is a healthy way to get the calcium that the body needs, especially for the people who cannot tolerate most other dairy products. It contains an enzyme called lactase, which breaks down the lactose in the digestive system.

A cup of plain, low-fat yogurt contains 154 calories, with 13 grams of protein, 3.8 grams of fat and 17 grams of carbohydrates. The glycemic index of plain, low-fat yogurt is just 14, which is very low.

To add fiber to this healthy meal, stir a few tablespoons of ground flaxseed into your yogurt and then slice up some low-glycemic fruit, such as orange, peach, kiwi or pear to make it healthier.

For an extra shot of protein, toss in some chopped walnuts or almonds.

There are plenty of ways to consume yogurt: If you don't like plain yogurt, then you can always throw in some fruits and nuts or try low calorie yogurt smoothies that make a delicious post workout or evening snack.

This will help you cut down on high-fat, high-calorie, high-sugar foods which indirectly lead to obesity, heart problems and diabetes.