Curd at night is one of the most argued-about habits in Indian homes. A dietitian's answer is less about the clock than about your own digestion.
Dhamkee doesn't give medical or nutrition advice. This post reports what a qualified professional said on Instagram — their original post is embedded below, in full.
There is no single right time. A dietitian's position is that curd at night suits some people and not others, depending on digestion and tolerance — and that its protein and calcium are useful whenever you eat it.
Almost every Indian household has a rule about curd and the evening meal, usually inherited rather than examined. Dt. Shikha Kumari, who holds an MSc in Food Nutrition and Dietetics and posts as @dietitian_shikha_kumari, took the question on directly — and notably declined to give a blanket answer.
View this post on Instagram
Post by @dietitian_shikha_kumari, embedded with credit.
Her answer depends on you, not on the hour
Shikha's framing is that eating curd at night can have different effects depending on individual factors such as digestion and tolerance. That is a more careful answer than the question usually gets, and it is the reason a single rule has never settled the argument in anyone's kitchen.
Curd at night is bad for everyone, full stop.
Some people find it a beneficial bedtime snack because of its probiotic content. Others experience discomfort or bloating, particularly with lactose intolerance or a sensitive stomach. Both are normal.
What she says it does well
Two things in her post are relevant whichever camp you land in.
- Probiotics. She describes curd as a powerhouse of good bacteria, and says the probiotic content promotes gut health and aids digestion, potentially leading to more restful sleep.
- Protein and calcium. She notes curd is high in both, and that this can contribute to satiety and bone health.
Satiety is the part that matters most if you are eating with weight in mind. A food that keeps you full is doing something a calorie count alone will not show you.
Who she says should be cautious
Her post names the group plainly: people with lactose intolerance or sensitive stomachs, who may get discomfort or bloating. If that is you, the timing question answers itself.
The line worth keeping
Moderation is key, and it is essential to listen to your body's response.
Dt. Shikha Kumari, MSc Food Nutrition & Dietetics
She also says that consulting a registered dietitian can give you personalised advice based on your own needs — which is the correct answer to a question this individual, and worth more than any rule of thumb on the internet.
Curd is rarely a decision here. It is already on the thali, next to the dal, and it arrives whether or not anyone thought about protein. That is quietly useful: one of the more reliable protein sources in a vegetarian meal is the one nobody has to be persuaded to eat.
The more interesting question is not whether to move it off the night-time menu, but whether there is enough of it at all. A katori alongside dinner is a different thing from a spoon on the side of a plate.
If you have been eyeing the Greek yogurt tubs on the same shelf, the protein and the price are laid out side by side in which yogurt is best for weight loss.
If the scale is not reflecting any of this, that is a separate question — see the scale hasn't moved but your clothes fit better. For more on the plate itself, there is is poha good for weight loss and the wider Indian diet for weight loss section.
Questions people also ask
So what is the best time to eat curd for weight loss?
Her post does not name a best time. Her position is that it depends on your own digestion and tolerance rather than on the hour.
Does curd at night cause weight gain?
She does not make that claim. What she discusses is comfort and digestion, not weight gain from timing.
Is curd better than yoghurt for this?
Her post is about curd and does not compare the two.
How much curd should I have?
She does not give a quantity, only that moderation is key. A dietitian who can assess you would be the person to ask.
Shaina writes for Dhamkee. She is a mother of two who runs, practises yoga, and cooks — usually before the rest of the house is up. She is not a nutritionist or a doctor and does not play one here. On this blog she reports what qualified professionals have said publicly, and points you to them. More about how we work.