11 Health Benefits of Buttermilk & How to Make it At Home - PharmEasy

Buttermilk, a creamy and tangy drink with a rich history, is known for its refreshing taste. It is a byproduct of the butter-making process, traditionally made from the liquid leftover after churning whole milk into butter.

Another method involves diluting yoghurt or curd and churning it with water to produce a low-fat version of this drink.

The taste and properties of buttermilk highly depend on the kind of curd, amount of water, and ratio of butter. Some of the popular types of buttermilk include:**

Full-cream Buttermilk: This type of buttermilk is obtained from full-cream curd that is churned without water.

No-cream Buttermilk: This type of buttermilk uses skimmed milk curd, which is churned without water to obtain no-cream buttermilk.

Fat-free Buttermilk: To prepare this type of buttermilk, whole butter is extracted from the churned curd. No butter is left in the watery portion, and then the fat-free buttermilk is produced.

Half-water Buttermilk: This type of buttermilk requires half water, depending on the curd quantity. If the curd is 100 ml, then 50 ml water is used to prepare half-water buttermilk.

Below is the table to understand the nutritional value of one cup of buttermilk:

Various nutrients such as calcium, sodium and protein are found in buttermilk serving. Some of the crucial buttermilk benefits are listed below:

1. Buttermilk Supports Weight Management

Overeating is one of the leading causes of obesity and other health issues, such as digestive issues, muscle pain, and more. Many individuals consume buttermilk for weight loss. The drink is rich in proteins, vitamins, calcium and other minerals.

Drinking buttermilk suppresses the appetite due to the presence of lactic acid and probiotics. This helps promote the feeling of fullness in the stomach and also aids in digestion.

The probiotics present in buttermilk manage gut hormones, which send signals to the brain and ultimately curb the desire to eat.

2. Buttermilk Promotes Detoxification

Too much junk and oily food in our daily lives can store toxins in the body, leading to various health issues. Detoxification is one of the tried-and-tested methods for getting rid of harmful toxins stored in our bodies.

Buttermilk is rich in riboflavin, which assists in converting food into energy. Further, it also contains contents that improve liver function and aid in detoxification.

3. Buttermilk for Constipation

One of the reasons for wide buttermilk use is its ability to fight constipation. It is one of the tested remedies for gut ailments. Buttermilk contains various healthy bacteria which help in improving the digestive system and metabolism.

Due to its high fibre content, it is helpful in maintaining regular bowel movements. Further, the probiotic present in buttermilk inhibits the growth of harmful gut bacteria that can lead to various stomach ailments like constipation.

4. Buttermilk Reduces Acidity

Another popular benefit of consuming buttermilk is for acidity. Due to its anti-acidic properties, it can provide quick relief to individuals dealing with acidity. It contains a probiotic, which helps in treating various gastroesophageal reflux.

It also helps alleviate the irritation in the stomach lining caused by acid reflux. It is widely used by individuals who face frequent acid reflux problems. Many people add pepper or dried ginger to enhance the effectiveness of buttermilk.

5. Buttermilk Promotes Healthy Liver

In addition to this, buttermilk benefits for liver health is another popular reason for using it. It contains nutrients and probiotics that support liver function, helping the liver detoxify the body more efficiently.

Further, it is packed with essential nutrients such as vitamins B12, riboflavin, vitamin D, calcium, and phosphorus, which can contribute to overall liver health. It also contains amino acids that are important for liver repair and regeneration.

6. Buttermilk Keeps Body Hydrated

Another buttermilk benefits is that it is a hydrating drink due to the presence of electrolytes like magnesium, calcium, potassium, and sodium. These nutrients help in providing energy.

It also contains 90% water, which keeps the body hydrated throughout the day and prevents summer illnesses. Further, it also contains riboflavin and vitamins B and A, which are necessary for energy production.

7. Buttermilk Promotes Bone Health

One essential nutrient in buttermilk is calcium. Calcium is crucial for the strengthening and growth of bones, and the human body needs it to function correctly. One glass of buttermilk (100 ml) generally contains around 116 mg of calcium.

It also aids in preventing various bone-related diseases like osteoporosis. Further, calcium also plays a crucial role in muscle contraction.

8. Buttermilk Good for Skin

Another benefit of drinking buttermilk is for skin. It contains probiotics, which help in removing harmful toxins from the body. In addition to this, it is rich in lactic acid, which acts as a natural exfoliant and helps to moisturise the skin.

It can make the skin feel soft and smooth. Apart from this, the antioxidants present in buttermilk help fight free radicals, which can damage the skin and cause premature ageing.

9. Buttermilk Good For Oral Health

Buttermilk is a good source of calcium, which is essential for maintaining strong teeth and bones. Adequate calcium intake helps in preventing tooth decay and strengthens tooth enamel.

It also contains phosphorus, which repairs minor damage caused by acids and bacteria. Further, the probiotics present in buttermilk help promote a healthy balance of bacteria in the mouth.

10. Buttermilk Boost Energy

Buttermilk is packed with essential nutrients such as calcium, potassium, vitamins B and B12, riboflavin, and proteins. These nutrients play a crucial role in energy metabolism and overall health. Due to its hydrating and nutritional benefits, incorporating buttermilk into a diet can help boost energy levels.

11. Buttermilk Reduces Cholesterol

Another significant buttermilk benefit is reducing cholesterol. It is a good source of calcium, which plays a role in maintaining normal blood pressure.

Adequate calcium intake helps blood vessels to tighten and relax properly, contributing to overall cardiovascular health. Other than this, it is lower in fat compared to whole milk, which makes it a heart-healthy option.

Due to buttermilk nutrition facts and benefits, it is widely used in households. It has the goodness of both yoghurt and milk.

Masala buttermilk is used extensively to beat the heat in the summer. It is packed with nutrients that can help lower the body temperature.

Making buttermilk at home is an easy process. Below are the ingredients required and the process to make masala buttermilk at home.

Ingredients Required

• Yoghurt or curd - 1 cup

• Water - 1 cup

• Salt - As per taste.

• Roasted cumin powder - ½ teaspoon

• Mustard seeds - ½ tablespoon.

• Mint leaves - As per requirement

• Coriander leaves - As per requirement

• Green Chillies (Chopped) - 1 or 2

• Ginger (dried or chopped) - Optional

Steps for Masala Buttermilk Preparation

Step 1: Take a jug or bowl and pour curd or water in it.

Step 2: After pouring, whisk both the ingredients well.

Step 3: Now, take a pan, add oil and heat it on a gas or stove.

Step 4: Add mustard seeds in it and let them splutter.

Step 5: After that, add green chillies, mint leaves and ginger.

Step 6: Heat for 10-20 seconds until they start releasing the aroma of spices.

Step 7: Now, add the heated spice mixture into a bowl of whisked curd and water.

Step 8: Add salt as per the requirement and finally garnish it with coriander leaves.

Despite various buttermilk benefits, it has potential side effects, which are listed below:

• It contains lactose, which can cause digestive issues like bloating, gas and diarrhoea in lactose-intolerant people.

• Those with a milk allergy may experience allergic reactions, including hives, swelling, respiratory issues, etc.

• Some commercial buttermilk products contain added salt. High sodium intake can contribute to hypertension and other cardiovascular issues.

• While generally lower in fat than whole milk, buttermilk still contains calories. Overconsumption can contribute to weight gain if not accounted for within a balanced diet.

• For those with sensitive digestive systems, buttermilk can cause discomfort or exacerbate conditions like irritable bowel syndrome (IBS).

• In case of any side effects related to buttermilk, it is best to visit a healthcare facility.

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Buttermilk is a well-known dairy product rich in minerals and vitamins. Its benefits range from improved digestion to good liver health. Due to this, it is widely consumed.

However, if consumed in excessive quantities, it may cause some side effects, such as irritable bowel syndrome, bloating, gas, etc. In case of any serious medical problems, contact a health care practitioner.

What are common buttermilk uses?

Due to its tangy flavour and creamy texture, buttermilk is used to make idli batter, boondi raita, Kadhi, masala chaas, etc.

Is buttermilk a probiotic?

Yes, buttermilk can be considered a probiotic. It helps balance the gut microbiota, improving digestion and potentially reducing symptoms of digestive issues like irritable bowel syndrome (IBS) and diarrhoea.

Disclaimer: This is a general guide on 11 Health Benefits of Buttermilk & How to Make it At Home . It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.