Curd During Pregnancy: Navigating the Dos and Don’ts for a Healthy Baby

Congratulations on your pregnancy! As an expectant mother, you must be aware of the various dietary changes and restrictions that come along with this beautiful journey. One such topic that often arises is the consumption of curd during pregnancy. Curd, also known as yogurt, is a popular dairy product known for its numerous health benefits. However, it is essential to navigate the dos and don'ts of incorporating curd into your pregnancy diet to ensure the well-being of both you and your baby.

In this article, we will explore the benefits, risks, nutritional value, and safety of consuming curd, providing you with valuable insights to make informed choices for a healthy and thriving baby.

Nutritional Value of Curd

Curd has a high protein content of about 10-12 grams per serving. It also contains carbohydrates, although the exact amount may vary. The fat content of curd is moderate, with approximately 47% of calories coming from fat. It is rich in vitamins B12 and riboflavin, as well as minerals like calcium, phosphorus, and selenium. Curd is also a good source of probiotics, which aid in digestion and weight loss. The calorie content of curd can vary, but on average, it contains around 69 calories per cup.

Can I Eat Curd During Pregnancy?

Many women wonder whether it is safe to consume curd in pregnancy. The answer is yes, it is generally safe to eat curd while being pregnant. In fact, curd can be a healthy addition to a balanced diet for pregnant women. However, it is important to ensure that the curd you consume is fresh and made from pasteurized milk to reduce the risk of foodborne illnesses.

Curd is also a probiotic food, which means it contains beneficial bacteria that can support a healthy gut flora. This can be especially beneficial during pregnancy, as hormonal changes can sometimes lead to digestive issues such as constipation or bloating. The probiotics in curd can help maintain a healthy digestive system and alleviate these symptoms.

What is the Best Time to Eat Curd During Pregnancy?

The timing of when you eat curd can also play a role in its benefits. It is generally recommended to consume curd as a snack or as part of a meal. This allows for better digestion and absorption of the nutrients present in curd. It is best to avoid consuming curd on an empty stomach, as it may lead to discomfort or bloating.

Including curd as a part of your breakfast or lunch can be a great way to incorporate it into your pregnancy diet. You can enjoy it as a side dish, mix it with fruits for a refreshing yogurt bowl, or use it as a base for smoothies. Experimenting with different ways to incorporate curd into your meals can not only add variety to your diet but also ensure you receive the nutritional benefits it offers.

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Benefits of Curd During Pregnancy

The most common benefits of curd in pregnancy include the following:

1. Cools down the body

The body tends to produce excessive heat during pregnancy due to hormonal changes and increased blood flow. Consuming yogurt during pregnancy helps in cooling down the body temperature and it also helps to de-stress the body.

2. Improves digestion

Digestion often slows down during pregnancy, which can lead to issues such as indigestion, heartburn, bloating and constipation. Curd helps in improving digestion and absorption of food during pregnancy.

3. Provides calcium

Rich in calcium, curd ensures women's bone health which is vital after giving birth. It also strengthens the bones and teeth of your baby.

4. Improves immunity

The immune function of women during pregnancy often becomes suppressed, which increases the risk of infections during pregnancy. Curd's probiotic properties can help in improving immunity during pregnancy.

5. Lowers high blood pressure

Having a high blood pressure during pregnancy can increase the risk of pre-eclampsia, a life-threatening pregnancy complication. Eating curd reduces high blood pressure which results in safe delivery.

6. Moisturizes the skin

Consuming curd during pregnancy also hydrates your body and skin and adds moisture, thus alleviating skin irritation due to dryness and skin changes during pregnancy.

Side Effects of Curd During Pregnancy

There are no major side effects of eating curd in pregnancy but there are some risks that you should be aware of:

• According to Ayurveda, consuming curd at night can aggravate Kapha dosha, leading to respiratory problems. It is better to avoid curd at night during pregnancy, especially if you are prone to cough and cold.
• Consuming curd made from raw unpasteurised milk should be avoided as it carries the risk of diseases such as listeria.
• Pregnant women should also avoid full-fat yogurt as it can lead to unhealthy weight gain.
• Consuming sweetened curd or yogurt can also increase blood sugar levels during pregnancy and increase the risk of gestational diabetes. So, it's best to avoid adding sugar to curd.

It is recommended to consume three servings of 200 grams each (600 grams/day) of yogurt made from pasteurised milk to get all necessary nutrients.

What Types of Yogurt Should You Eat?

Plain pasteurized Greek yogurt is the best as it is strained and has less lactose content. Unsweetened Greek yogurt does not have glucose content and is safe for pregnant women with gestational diabetes. Naturally sweetened yogurt like fruit yogurt is also safe to eat during the pregnancy period. Additionally, you can consume homemade curd during pregnancy as long as the fermented milk is pasteurized.

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Precautions While Eating Curd in Pregnancy

Pregnant women can enjoy the benefits of curd during pregnancy by taking the following precautions:

• Make sure the curd is made by fermenting pasteurized milk and not raw milk as it carries the risk of diseases such as listeria.
• Ensure that the curd is not consumed with certain foods such as milk, fish, or acidic fruits.
• Pregnant women should also avoid sour curd as it can cause throat infections and even a cold.
• Don't forget to check the expiry date and sugar content of store-bought yogurt or curd.

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How to Incorporate Curd in Your Pregnancy Diet?

Including curd in your pregnancy diet can be both enjoyable and beneficial. Here are five ways to incorporate curd into your meals:

1. Yogurt Parfait

Layer curd with fresh fruits and granola to create a delicious and nutritious parfait for breakfast or as a snack.

2. Smoothies

Blend curd with your favorite fruits and vegetables to create a refreshing and nutrient-packed smoothie.

3. Curd Rice

Enjoy a comforting bowl of curd rice by mixing cooked rice with curd, tempered with spices and garnished with herbs.

4. Salad Dressing

Use curd as a base for homemade salad dressings. Simply mix it with herbs, spices, and a splash of lemon juice for a creamy and tangy dressing.

5. Marinades

Marinate meats or vegetables in curd-based marinades to tenderize and add flavor to your dishes. The probiotics in the curd can also help with the digestion of these foods.

FAQs

1. Is it Safe to Consume Curd During Pregnancy First Trimester?

Yes, it is generally safe to consume curd during the first trimester of pregnancy. Curd is a nutrient-rich food that can provide essential nutrients needed for the baby's development. However, if you have any concerns or specific medical conditions, it is always best to consult with your healthcare provider.

2. Can We Eat Curd Rice During Pregnancy?

Yes, curd rice can be a healthy and satisfying option during pregnancy. It is a traditional dish that combines the benefits of rice and curd. However, it is important to ensure that both the rice and curd are fresh and have been prepared and stored properly to reduce the risk of foodborne illnesses. As always, moderation and a balanced diet are key.

Closing Thoughts

In conclusion, curd or yogurt is a healthy food option for pregnant women. It contains essential nutrients that are vital for the growth and development of the fetus. However, pregnant women should be mindful of the type of curd they consume and the quantity. Excessive consumption of curd during pregnancy can lead to negative side effects such as acidity and bloating. As with any food during pregnancy, it is important to consult a doctor before incorporating curd into your diet.

References

1. He A, Chin J, Lomiguen CM. (2020). Benefits of Probiotic Yogurt Consumption on Maternal Health and Pregnancy Outcomes: A Systematic Review. Cureus.

2. Kriss JL, Ramakrishnan U, Beauregard JL, Phadke VK, Stein AD, Rivera JA, Omer SB. (2018). Yogurt consumption during pregnancy and preterm delivery in Mexican women: A prospective analysis of interaction with maternal overweight status. Matern Child Nutr.

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Curd During Pregnancy in Hindi, Curd During Pregnancy in Tamil, Curd During Pregnancy in Telugu, Curd During Pregnancy in Bengali