What is in a Cup of Dahi!

                                                                               

A cup of dahi is always a part of traditional Indian meal. Based on the region and the season dahi or homemade curd is consumed in different forms like raita, kadhi, chach, lassi, srikandh or plain dahi in India.

Dahi is a fermented food made from milk and is a good source of protein, calcium and phosphorus. The nutritive value of curd is same as milk but the nutrients are more easily absorbed from dahi in comparison to milk as they are partially digested during the fermentation process. Dahi has a low glycemic index which means blood glucose levels will rise gradually after consuming it and thus forms a good snack for diabetics.

Besides being highly nutritious dahi has several beneficial bacteria or probiotics which confer special health benefits when ingested in sufficient amounts. Most common probiotics in dahi are lactobacillus bulgaricus and Streptococci thermophills. The flora of probiotics in dahi varies from region to region.

Immune-enhancer:  The living bacteria or probiotics present in dahi minimizes infections in body by attaching themselves to the mucous membrane that line the intestines and the reproductive system and thus not permitting the disease causing germs to reside.        Scientific reports indicated that lactobacillus bulgaricus present in the dahi protects the gastrointestinal by stimulating the immune cells constantly.

Antibiotic therapy usually destroys both good and bad bacteria in the body. Loss of probiotics impacts the immune system. A good helping of dahi will not only supplement the diet but also improve the immune system. Consumption of dahi can also minimize diarrhoeal episodes especially in children.

 Probiotics like lactobacillus helps in synthesising B-complex factors in the intestine. A good quantum of fresh dahi every day can help us improve our B-complex vitamin status. Dahi is an excellent source of calcium. A bowl of dahi provides about 230mg of calcium. Consumptions of dahi with adequate number of probiotics can help in better absorption of the nutrients in our body. Enzymes produced by probiotics in dahi help in minimizing the risk of colon cancer which is caused by putrefying bacteria.

Dr. M.Shiva Prakash, Senior Scientist at National Institute of Nutrition (ICMR) Hyderabad who is presently engaged in probiotics research suggests that probiotics has a role in weight reduction. Probiotic helps in losing weight by reducing the glucose absorption from the intestine and also by increasing the metabolic use of glucose by these organisms. Probiotics promotes better calcium absorption which is an added advantage for weight reduction.

Preparation and Purchase Traditionally dahi was set in small mud pots. Excess water from milk used would be absorbed into the pot and flavourful thick dahi is formed. It is important to use fresh culture for the dahi preparation. Freshly prepared dahi has more number of viable or living bacteria compared to two or three day old one. So prepare and eat fresh dahi every day.

If you were to purchase a ready-to-eat yogurt from the market, read the labels to ensure the product contains active or living bacteria and check the use-by-date. If the yogurt is not stored under proper temperature and is extended the use-by-date then most of the good bacteria may have been lost. 

Dahi is a simple, easy to prepare traditional food consumed in every household of India. It is a natural, nutritious and therapeutic food. Dahi proves the statement‘Your food shall be your remedy’ made by the Greek physician Hippocrates centuries back .

      

If you were not eating your cup of dahi, now is the time to start and reap its benefits.