13 Incredible Health Benefits And Uses Of Buttermilk
A tangy, probiotic-rich drink that supports digestion, hydration, and glowing skin.
Buttermilk, a traditional fermented dairy beverage, has been cherished globally for generations as both a refreshing drink and a dietary staple. Beyond its cooling and tangy flavor, buttermilk emerges as a powerhouse of nutrition, probiotics, and active compounds that promote health and well-being. This comprehensive guide explores buttermilk’s nutritional profile, its remarkable health benefits, traditional and modern uses, as well as practical tips, beauty applications, and frequently asked questions to help you reap the maximum advantages of this wholesome drink.
What Is Buttermilk?
Contrary to what the name suggests, buttermilk does not contain butter. Traditionally, it referred to the liquid left behind after churning butter from cultured cream. In modern times, it often means a fermented milk beverage made by adding beneficial lactic acid bacteria to low-fat or nonfat milk. This process gives buttermilk its mildly sour flavor, slight viscosity, and myriad health-promoting properties.
There are primarily two types of buttermilk:
- Traditional buttermilk: The residue from butter churning—mostly consumed in rural regions.
- Cultured buttermilk: Commercially prepared by fermenting skim milk with bacterial cultures (Lactococcus lactis or Lactobacillus bulgaricus).
Buttermilk is widely used as a drink, cooking ingredient, and even a home remedy in many cultures.
Nutrition Facts Of Buttermilk
Buttermilk is low in fat and calories yet rich in essential nutrients, making it suitable for most diets. Here’s a glance at its nutritional highlights per 1 cup (240 ml):
| Nutrient | Amount |
|---|---|
| Calories | ~98 kcal |
| Protein | 8 g |
| Carbohydrates | 12 g |
| Fat | 3 g |
| Calcium | 22% DV |
| Sodium | 16% DV |
| Vitamin B12 | 16% DV |
| Riboflavin (B2) | ~15% DV |
| Phosphorus | 18% DV |
| Potassium | 10% DV |
| Probiotics | Varies |
Buttermilk is also a source of vitamin A, vitamin D (if fortified), lactic acid, and beneficial enzymes.
13 Health Benefits Of Buttermilk
Promotes Digestion and Gut Health
Buttermilk contains high concentrations of probiotics—beneficial bacteria that maintain the balance of your digestive tract. These live cultures enhance digestion, reduce bloating, stimulate bowel regularity, and help in breaking down complex nutrients. For individuals with mild lactose intolerance, the fermentation process breaks down lactose, making buttermilk easier to digest and less likely to cause discomfort than regular milk.
Tip: Drinking buttermilk after a heavy meal can soothe the stomach and improve digestion.Aids Weight Management
Low in fat and calories but rich in protein, buttermilk aids satiety and reduces overall caloric intake, making it beneficial for those seeking weight loss or maintenance. Probiotics in buttermilk can positively influence metabolism by regulating fat storage and supporting insulin sensitivity.
Cools The Body
Buttermilk’s natural cooling properties make it the perfect drink during hot weather or after exercise. It hydrates the body, replenishes lost fluids, and helps maintain body temperature. Traditionally, it is a mainstay in Indian kitchens as a tool to combat heat and prevent dehydration.
Restores Electrolyte Balance
Rich in essential electrolytes such as potassium, calcium, and sodium, buttermilk can help restore the body’s electrolyte levels—especially after intense physical activity, excessive sweating, or diarrhea. Its natural balance of electrolytes supports optimal muscle function and prevents cramps.
Strengthens Bones and Teeth
A good source of calcium, phosphorus, and (if fortified) vitamin D, buttermilk helps maintain strong bones and teeth. Regular consumption supports bone density, reduces the risk of osteoporosis and bone fractures, particularly in older adults, and plays a role in peak bone mass development during youth.
Benefits Heart Health
Bioactive peptides and minerals found in buttermilk can lower blood pressure and improve overall cardiovascular health. Its potassium content counteracts the effects of sodium, promoting healthy circulation and reducing the risk of stroke and heart disease. Moreover, studies suggest that regular consumption may lower cholesterol and triglyceride levels, helping keep the heart healthy.
Boosts Immunity
Buttermilk’s probiotics enhance the gut microbiome, which plays a vital role in immune defense. Additionally, vitamins like B12 and A support immune function. Regular buttermilk intake can help ward off common infections and illnesses.
Improves Skin Health
The lactic acid and probiotics present in buttermilk help flush out toxins, supporting clearer and glowing skin. Buttermilk can also be applied topically as a face pack to treat acne, pigmentation, and dryness due to its soothing and exfoliating properties.
Supports Detoxification
Enzymes in buttermilk enhance liver function, aiding in the removal of metabolic waste products from the body. Its hydration and nutrient profile further assist in natural detoxification processes.
Alleviates Acidity
With its cooling and slightly alkaline properties, buttermilk is traditionally used to soothe acid reflux and heartburn. Drinking a glass after a meal can help neutralize stomach acids and relieve symptoms of indigestion.
Improves Oral Health
Calcium and probiotics in buttermilk support oral hygiene by reducing gum inflammation, lowering the risk of gum disease, and fighting harmful bacteria in the mouth.
May Improve Energy and Metabolism
Riboflavin (vitamin B2) found in buttermilk is crucial for energy production and helps regulate amino acid metabolism. Regular consumption supports sustained energy levels.
Potential Benefits for Lactose Intolerance
The lactic acid bacteria in buttermilk break down much of the lactose, often making it easier for people with lactose sensitivity to consume without discomfort compared to regular milk.
How To Make Buttermilk At Home
Homemade buttermilk is easy to prepare and can be enjoyed fresh for maximum probiotic benefits.
- Traditional Method: Collect the liquid left after churning butter from cultured cream.
- Quick Method: Stir 1-2 tablespoons of plain yogurt into 1 cup of water or milk. Blend well and add a pinch of salt or roasted cumin powder for flavor. Let sit for 30 minutes for mild fermentation.
The homemade version contains live cultures if yogurt is used, enhancing its digestive benefits.
Uses Of Buttermilk
Culinary Uses:
- Consumed plain or spiced as a cooling beverage.
- Base for drinks like chaas, lassi, and salted buttermilk.
- Ingredient in baking (for pancakes, breads, biscuits) for its leavening and tenderizing effects.
- Marinade for meats and vegetables, enhancing tenderness and flavor.
- Added to curries, gravies, and soups for creaminess and tang.
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Traditional Remedies and Home Uses:
- Treats indigestion and acid reflux.
- Helps rehydrate and replenish electrolytes after illness or heat exhaustion.
- Often used in religious rituals and traditional cleansing baths.
Buttermilk In Beauty And Skincare
Thanks to its lactic acid and soothing properties, buttermilk is a popular natural beauty ingredient:
- Face packs: Brightens and exfoliates skin when mixed with gram flour or turmeric.
- Acne treatment: Dab with a cotton ball on spots to reduce inflammation.
- Tanning and pigmentation: Apply buttermilk directly or blend with tomato or orange juice for lightening effects.
- Hair conditioner: Acts as a natural moisturizer, leaving hair shiny and soft.
Side Effects And Precautions
- Buttermilk is generally safe when consumed in moderation.
- Individuals with severe lactose intolerance should start with small amounts and monitor symptoms.
- Store buttermilk refrigerated and consume within a few days, as it can spoil quickly.
- Prefer homemade or quality commercial varieties that contain live active cultures for maximum benefits.
Tips To Enjoy Buttermilk
- Add roasted cumin (jeera) powder, ginger, chopped coriander, mint, and a pinch of black salt for extra flavor.
- Chill before serving for maximum refreshment during summer.
- Use buttermilk as a low-calorie substitute in baking recipes calling for milk or cream.
- Try mixing buttermilk with freshly grated cucumber for a cooling midday drink.
Frequently Asked Questions (FAQs)
Q: Is buttermilk suitable for those with lactose intolerance?
A: Many people with lactose intolerance find buttermilk easier to digest than regular milk due to its fermented nature and reduced lactose content. However, tolerance may vary individually.
Q: How much buttermilk should I drink per day?
A: One to two cups per day is generally safe for most people, but those with sensitive stomachs should start with smaller amounts and observe any reactions.
Q: Can buttermilk be consumed daily?
A: Yes, daily consumption of buttermilk is considered healthy for most people and can provide cumulative digestive and hydration benefits.
Q: How is buttermilk different from lassi or chaas?
A: Lassi is typically a sweetened yogurt-based drink, while chaas and buttermilk are usually savory and diluted with water and spices. Their probiotic content and nutritional properties are similar.
Q: Is buttermilk good for the heart?
A: Yes, the potassium, bioactive peptides, and cholesterol-lowering properties of buttermilk support heart health when included in a balanced diet.
Key Takeaways
- Buttermilk is a low-calorie, nutrient-rich, probiotic beverage offering a wide range of health benefits—from digestive aid and hydration to immune support, bone health, and heart wellness.
- It is naturally refreshing, easy to digest, and versatile in both culinary and beauty applications.
- Incorporate buttermilk into your daily routine for improved well-being, but ensure proper storage and appropriate intake, especially if you are sensitive to lactose.
References
- https://getmymettle.com/blogs/health/health-benefits-of-drinking-buttermilk
- https://www.webmd.com/diet/health-benefits-buttermilk
- https://redcliffelabs.com/myhealth/health/buttermilk-benefits-a-comprehensive-look-at-health-advantages/
- https://www.manipalcigna.com/wellness/wellness-bites/diet-and-food/what-is-buttermilk
- https://www.healthline.com/nutrition/buttermilk
- https://www.metropolisindia.com/blog/preventive-healthcare/revitalise-your-health-with-the-nourishing-power-of-buttermilk
- https://milkyday.com/blog/2020/05/13/buttermilk-nutritional-facts-and-benefits/
- https://amritsruae.com/blog/health-benefits-of-buttermilk/
- https://www.apollo247.com/health-topics/general-medical-consultation/benefits-of-buttermilk-for-health-and-nutrition
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