Can I Add Sugar to Dahi? Understanding the Benefits and Risks

November 25, 2025 •

6 min read

According to a 2018 study, curd (dahi) is produced through bacterial fermentation, which provides beneficial probiotics for gut health. Given its naturally tart taste, a common question arises: can I add sugar to dahi to make it more palatable, and what are the implications for my health? This article explores both sides of this popular habit.

Quick Summary

Adding sugar to dahi is a traditional practice providing an energy boost and enhancing flavor, but it increases calories and can spike blood sugar. Excessive consumption can impact weight and gut health over time, so moderation and healthier alternatives are recommended.

Key Points

Moderate consumption is key: Adding a small amount of sugar to dahi is acceptable for occasional treats or cultural practices, but regular or excessive use can be unhealthy.
Energy boost vs. sugar spike: Sugar provides a quick energy burst, which is a key reason for the traditional practice of consuming dahi-cheeni before important events. However, this leads to a rapid blood sugar spike, unlike natural sweeteners.
Healthier alternatives exist: For daily consumption, use healthier options like fresh fruits, honey, jaggery, or spices to sweeten dahi instead of refined sugar.
Consider the risks: Excessive added sugar in dahi contributes to weight gain and blood sugar fluctuations, posing risks, especially for individuals with diabetes.
Does not kill probiotics: Moderate sugar does not kill the beneficial bacteria in dahi, but consistently high sugar intake can disrupt the gut microbiome over time.
Ayurvedic perspective: In Ayurveda, sweetened dahi is sometimes avoided at night due to potential indigestion, while a savory preparation is often preferred during the day.
Make dahi less sour: To prevent homemade dahi from becoming too sour, use a high-quality, full-cream milk starter and refrigerate it immediately after it sets to slow fermentation.

Understanding the Effects of Adding Sugar to Dahi

For many, a spoonful of sugar in dahi is a simple pleasure, transforming the tangy cultured milk into a sweet and creamy treat. While dahi itself is a nutritional powerhouse packed with probiotics, protein, and calcium, the addition of sugar changes its overall health profile. This section delves into the specific effects of combining these two ingredients, analyzing both the immediate and long-term impacts on your body.

Benefits of Mixing Sugar and Dahi

Provides a Quick Energy Boost: The sugar (sucrose) is a simple carbohydrate that is quickly absorbed and converted into glucose, providing a rapid source of energy. This is particularly useful when energy levels are low or for a quick boost before physical activity.
Enhances Flavor and Palatability: Plain dahi can be quite sour due to the lactic acid produced during fermentation. Adding sugar effectively masks this tanginess, making it a more enjoyable and appealing option for many people, especially those with a sweet tooth.
Cultural Significance: In many cultures, particularly within India, a bowl of dahi with sugar (dahi-cheeni) is considered auspicious and is consumed before embarking on an important task. This tradition is believed to bring good luck and a calm mind.

Potential Risks and Health Considerations

Weight Gain: Adding sugar significantly increases the caloric density of dahi. For those watching their weight, regular and heavy consumption of sweetened dahi can contribute to excess calorie intake and potential weight gain.
Blood Sugar Spikes: The quick energy boost from sugar comes at a cost, causing a rapid spike in blood sugar levels. This is especially concerning for individuals with diabetes or insulin resistance, who need to carefully manage their glucose intake.
Imbalance in Gut Flora: While sugar in moderation doesn't harm dahi's probiotics, excessive sugar intake over time can lead to an imbalance in the gut microbiome. This can promote the growth of less beneficial bacteria and reduce the effectiveness of the probiotics.
Dental Health: Frequent consumption of sugary foods, including sweetened dahi, can increase the risk of tooth decay and cavities.

Healthier Alternatives for Sweetening Dahi

If you prefer a sweeter flavor but want to avoid refined sugar, several healthier options can enhance your dahi without the same negative health consequences.

List of Natural Sweetening Options

Fresh Fruits: Mixing in fresh berries, chopped bananas, or mangoes adds natural sweetness, fiber, and additional nutrients like vitamins and antioxidants.
Honey or Maple Syrup: A small drizzle of honey or maple syrup can provide a complex sweetness profile. Although still a form of sugar, it is often used in smaller quantities and offers a slightly different nutritional makeup.
Jaggery: As a traditional unrefined sugar, jaggery offers a distinct caramel-like flavor and contains trace minerals. Use in moderation due to its sugar content.
Spices: A pinch of cinnamon, cardamom, or nutmeg can add a rich aroma and warmth, naturally satisfying a sweet craving.
Dried Fruits and Nuts: Chopped dates, raisins, or figs can provide sweetness and chewiness, while nuts like almonds or walnuts add a pleasant crunch and healthy fats.

Sweet vs. Savory Dahi Preparation

There are two main ways to enjoy dahi: sweet or savory. The choice depends on personal preference, meal pairing, and health goals. Below is a comparison to help you decide which is right for you.


Feature	Sweet Dahi (with refined sugar)	Savory Dahi (with salt and spices)
Flavor Profile	Sweet, creamy, dessert-like	Tangy, savory, and often spicy
Energy Source	Provides a rapid sugar rush	Does not cause a sugar spike; maintains stable energy levels
Best Pairing	Can be eaten as a dessert or on its own	Commonly served as a side dish, such as a raita, with meals like biryani or paratha
Electrolyte Balance	Less effective for electrolyte replenishment	Enhances electrolyte balance, especially when salt is added
Weight Management	Higher calorie density, potentially hindering weight loss efforts	Lower in calories, making it a better option for weight management

The Role of Probiotics and Digestion

One of dahi's most significant health benefits is its live and active bacterial cultures, known as probiotics, which support a healthy digestive system. Moderate sugar consumption does not eliminate these beneficial bacteria. However, regular and excessive intake of added sugars can feed less desirable microorganisms in the gut, leading to an imbalance in the microbiome. This can potentially negate some of the positive effects of the probiotics. For optimal gut health, it is best to consume plain, unsweetened dahi and supplement with natural, fiber-rich ingredients like fruit.

Traditional Wisdom vs. Modern Health

The traditional Indian practice of eating dahi-cheeni is rooted in cultural beliefs and the immediate benefits it provides. From an Ayurvedic perspective, dahi is considered to have a cooling effect on the body, and the sugar provides quick energy. While this tradition holds a special place, modern health consciousness emphasizes the long-term impact of sugar. It’s possible to respect tradition while adapting habits for better health. This might mean reserving the sugar-dahi combination for special occasions or reducing the amount of added sugar.

Can You Make Dahi at Home?

Making dahi at home allows for control over ingredients and taste. Here are some tips for making your own dahi:

Use high-quality full-cream milk.
Use a fresh, mild-tasting starter culture.
Monitor the fermentation process.
Keep it cool, which will slow bacterial activity.

Conclusion

Adding sugar to dahi is a long-standing practice with a unique blend of benefits and risks. While sugar can enhance the flavor and provide a quick energy boost, it is crucial to consider the potential health impacts, such as weight gain and blood sugar fluctuations. Healthier options like fresh fruit, honey, or spices offer a way to enjoy dahi's benefits without the drawbacks of refined sugar. Prioritizing moderation and making informed choices will help maintain a balanced diet and overall well-being. Ultimately, deciding whether to add sugar to dahi depends on your personal health goals and dietary needs.

Tips for a Healthier Dahi Experience

Portion Control: Limit the portion size of sweetened dahi to a treat.
Natural Sweeteners: Choose honey, jaggery, or fresh fruit.
Flavor with Spices: Enhance the flavor with spices like cardamom or cinnamon.
Check Labels: If buying pre-sweetened yogurt, check labels and opt for lower-sugar options.
Balance with Nutrients: Pair sweetened dahi with fiber-rich foods.

The Bottom Line

The age-old ritual of dahi-cheeni is a good choice in moderation. For daily consumption, plain dahi is recommended. Prioritizing natural sweeteners will support weight management, blood sugar control, and gut health. You can enjoy the cultural tradition by limiting the portion size.

Here is an article about the cultural tradition of dahi-cheeni

Sweet vs. Healthy: Balancing Your Dahi

Making a conscious choice about how you sweeten your dahi can lead to a more balanced diet. By opting for natural ingredients like fresh fruit, you can enjoy a delicious, sweet treat that also provides essential nutrients. Conversely, relying on refined sugar offers a less nutritious alternative. The table below summarizes the trade-offs involved.


Feature	Dahi with Refined Sugar	Dahi with Fresh Fruit
Nutritional Value	Primarily provides simple carbohydrates and calories.	Provides natural sugars, fiber, vitamins, and antioxidants.
Effect on Blood Sugar	Causes a rapid spike in blood glucose.	Leads to a more gradual increase in blood sugar due to fiber content.
Effect on Gut Health	Excessive amounts can negatively impact the gut microbiome over time.	Supports gut health with prebiotics (from fiber) and probiotics.
Calorie Density	Higher in calories due to added refined sugar.	Generally lower in calories, with added nutrients.

The Verdict on Sweet Dahi

Ultimately, the decision to add sugar to dahi rests with you. For a quick energy fix or a traditional delicacy, it's a fine choice in moderation. For daily consumption and better long-term health, incorporating natural sweeteners is the superior option. The cultural wisdom of consuming dahi-cheeni for good luck can be enjoyed without compromising on health by limiting the portion size and frequency.

Frequently Asked Questions

No, moderate amounts of added sugar do not kill the probiotics in dahi. However, a high-sugar diet over time can create an imbalance in the gut microbiome, which can negatively affect overall gut health.

Yes, if consumed excessively. Adding sugar increases the calorie content, and regular, high-calorie intake from added sugar can contribute to weight gain.

In many Indian households, eating dahi with sugar before an important event (like an exam or journey) is a tradition believed to bring good luck. Scientifically, it provides a cooling effect and a quick energy boost.

For a healthier option, you can sweeten dahi with fresh fruits like berries or bananas, a drizzle of honey or jaggery, a sprinkle of spices like cardamom, or a mix of dried fruits and nuts.

Yes, the simple carbohydrates in sugar are rapidly absorbed by the body, leading to a quick spike in blood glucose levels. This is a concern for people with diabetes or those managing blood sugar levels.

To make less sour dahi, use a high-quality, full-cream milk starter. Set the dahi at the correct temperature (lukewarm milk), and refrigerate it as soon as it has set to prevent it from becoming too tangy.

The 'better' option depends on your health goals. Dahi with salt (like in raita) is often a low-calorie, savory choice that helps with hydration and digestion. Dahi with sugar provides a quick energy boost but adds calories. For daily consumption, plain dahi or dahi with natural, unsweetened additions is recommended.

Dahi-cheeni is a Hindi term referring to the combination of dahi (yogurt or curd) and sugar. It is a traditional practice in many parts of India and is often consumed before important events.