Know Amazing Buttermilk Benefits for Health

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

General Physician

5 min read

Key Takeaways

  • Buttermilk contains useful bacteria and helps immensely with digestion
  • The range of buttermilk benefits for health make it a traditional superfood
  • Buttermilk is very low in calories and is useful for weight loss too

Are you one of those who enjoy a glass of chaos every day? If not, the wide range of buttermilk benefits should undoubtedly convince you to include it in your meals. According to a survey done in 2019, almost 57% of obese individuals in India suffer from stomach problems and digestion issues. What is alarming is that 45% of underweight individuals also suffer from stomach problems [1]. Stomach problems are a prevalent health issue in India. Irrespective of weight and other parameters, almost everyone suffers from digestive problems in some way.  

With such issues on the rise, the dominance of probiotics has also gained immense popularity in recent times. Probiotics are nothing but strains of good bacteria and yeast, predominantly added to particular food or drinks to turn them into beneficial health drinks [2]. Buttermilk qualifies as an excellent probiotic and stands out owing to its extensive array of health benefits.  

Buttermilk Benefits

Buttermilk: Does it Contain Butter? 

Buttermilk gets its name from the process through which it is obtained. It indeed does not contain butter, but the milk derived after the churning of butter is used to make buttermilk. That is where it gets its name. Further, edible and highly effective gut-friendly bacteria are added to this residual milk to give way to buttermilk. The work of the bacteria is to ferment the lactose or sugar portion of the milk to add to the buttermilk benefits and make it taste slightly sour. This technique adds more desirable qualities to buttermilk, enhancing its health benefits. This type of buttermilk is referred to as cultured.  

In India, we make buttermilk by adding yogurt to warm milk and letting it set. This allows the bacteria to get to work, putting the milk into yogurt. We then blend it with water and add a few spices and herbs to enhance its taste. You may simply have it with salt and pepper or cumin, ginger, and coriander.

Buttermilk For Weight Loss

If you are considering buttermilk for weight loss, then do not have any second thoughts about it! Buttermilk's nutrition value is very high, given its bacteria-rich composition. Depending on how much water you add to it and whether the milk it is made from is whole or skim, the calorie content changes.  

Usually, a cup of buttermilk can have 77 to 120 calories. It also contains around 20-22% of your daily requirements of calcium and around the same amount of Vitamin B12. It also contains about 8-10g of protein as well as around 10-12g of carbohydrates. Packed with health, you can easily include buttermilk in your daily diet when you are eyeing weight loss and not worry, for once, about consuming extra calories!  

Amazing Buttermilk Benefits -45

Benefits of Drinking Buttermilk

An elixir in the true sense, buttermilk benefits your health in many ways. 

  • Given its probiotic properties, having buttermilk can boost your immune system, offering you resistance against the common cold, flu, and a range of ailments.  
  • One of the critical buttermilk benefits is that it aids digestion. You can easily depend on buttermilk for acidity reduction and slowly improve your condition by drinking it regularly.  
  • Buttermilk is rich in nutrients, and apart from Vitamin B12 and calcium, it also contains micronutrients like phosphorous and riboflavin.  
  • Buttermilk is an excellent summer drink. Given its properties as a coolant, it is a delicious drink to keep your body temperature in check. 

Owing to its umpteen benefits and its light texture, you can consume buttermilk anytime you want. Experts suggest that it is best to drink it 30 minutes before or after a meal to let its nutrients get absorbed properly.  

Buttermilk For Cooking

Given the light consistency of buttermilk, you can use it for cooking, too, usually as a substitute for milk. But remember that it curdles when heated quickly at a high temperature. So, avoid adding it directly to dals, curries, or hot soups when cooking these dishes. Instead, take a minute to warm the buttermilk and then use it for cooking. As a precaution, add it to food cooking on medium or low heat, as this will allow buttermilk to stay intact. To increase the shelf life of buttermilk without tampering with its quality or letting go of the buttermilk benefits, you can store it in a refrigerator for up to 30 days.  

Now that you are aware of the benefits of drinking buttermilk, you can easily include a few glasses in your weekly meal plan. Alongside buttermilk, you can also include other healthy foods in your diet, such as kefir, which is another probiotic drink. To boost your gut health and promote faster, healthy digestion, choose foods that are light on the stomach and boost your immune system. The best way to do this is to talk to a nutritionist who can recommend the right foods for you to have. This way, you can also learn about the top dairy foods that will boost your unique body composition. To book a doctor appointment in a jiffy, simply visit the Bajaj Finserv Health platform or app. In just a few clicks, you can find and consult the top doctors in your vicinity. So, eat healthy to become healthy inside and out! 

Published on 23 May 2022Last updated on 19 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

, MBBS 1


Health Videos

Mobile Frame
Download our app

Download the Bajaj Health App

Stay Up-to-date with Health Trends. Read latest blogs on health and wellness. Know More!

Get the link to download the app

Google PlayApp store