Buttermilk Benefits, Nutrition Information, Making Procedure, And FAQs

When the summer hits us badly, the first thing that comes to our mind is to drink something cold and soothing. There are several beverages that are made exclusively for summer. Among all the other drinks and beverages, buttermilk is one of the popular drinks in India.

This one of the tastiest drinks and is one of the preferable beverages during summer. It is served plain and also with other added ingredients like salt and spices as well.

The salty/sweet yet sour-tasting liquid soothes the body and makes you feel refreshed. Buttermilk is made during the processing of curd or butter. A lot of water is added to make it thin, and the same is served as a rejuvenating drink.

 Buttermilk is generally preferred in every home and is often consumed to keep the stomach cool during the summers. Buttermilk can bring down the body temperature instantly and provide relief to the body from heat. 

A lot of people prefer drinking buttermilk because of the health benefits it has. 

In this write-up, we have focused on the numerous buttermilk benefits, and we are certain that after reading, you would also become a huge fan of buttermilk and start using it every day. 

Now that we know what buttermilk is let’s get to know more about it!  

What is Buttermilk and How to Make Buttermilk?

Buttermilk is a milky, light liquid that is formed during the process of churning butter. Even though it’s a by-product of butter, it contains no butter and has very low-fat content, making it a ‘hero’ among drinks.  

During the olden days, churning curd was one of the major household activities among the ladies. These days, the commercial industries have started it as a major business.

The industries use curd in place of butter to produce buttermilk. Generally, buttermilk is consumed in the form of liquid. But, at times, it is consumed in the form of powder as well. 

Well, this is what buttermilk is, and now it’s time to see the process of making the buttermilk. 

Buttermilk, based on the type of processing and preparation, are classified into two categories- Cultured vs. Churned. 

The Cultured buttermilk is usually found in the supermarkets and is obtained through the fermentation process.  Bacteria cultures and casein are added to homogenized & pasteurized low-fat milk converting the milk sugars to lactic acid.

This mix is then allowed to rest and ferment for 12 to 14 hours at a temperature of 69 degrees Fahrenheit finishing off with salt, stabilizers, and sugar. This has a thick consistency and is used while making pancakes, scones, biscuits, and other baked products.

The traditionally churned buttermilk that our grandmothers used to make at home has a different flavor and consistency to it. It is usually obtained after churning the butter and has a sweet essence to it. 

The fondest part about this drink is the little freckles of butter that didn’t quite make through the skimming giving it a creamy texture. This has its use in kitchens to thicken and make the gravy rich flavored. 

Well, as children, we must have had our share of stealing glasses of buttermilk from the kitchens, don’t you think you should also try this traditional method and savor the drink naturally? 

As already mentioned there are a lot of health benefits that come with buttermilk, and it’s time to know them 

Health Benefits of Buttermilk

There has been some serious research and studies on the benefits of buttermilk as this is more of a by-product than actual processing. Buttermilk is a good supplement and anti-allergic in nature. Hence, for all those who want to have healthy skin, this is one of the best drinks to consume.

For the ones who have cholesterol complaints, buttermilk is a perfect counter. Buttermilk is also known to have healing properties as well.

So, discussing about the buttermilk benefits becomes essential. 

1. Provides Essential Macronutrients

Buttermilk is considered as an all-rounder food. The buttermilk is endowed with a combination of micro and macronutrients. These macronutrients provide energy to the body.

Buttermilk also has Calcium, Fibre, Vitamin B12, fat content, carbs, and sodium that help the body enormously. Buttermilk is also responsible for the production of red blood cells.

It improves immunity and acts as a coolant. The presence of proteins results in stronger bones as well.

2. Rich in Vitamins

Buttermilk is a rich source of healthy vitamins like vitamin B12, riboflavin, and potassium. 

The vitamins B 12 and riboflavin in buttermilk benefit the body by boosting energy, improving memory, and helps the body to cope with daily activities by removing lethargy and laziness.

The presence of riboflavin initiates the process of conversion of food to energy, releasing hormones aiding indigestion. Vitamin deficiency can also be combated easily with buttermilk.

3. Detox Your Body

Buttermilk is one of the best drinks to release toxins. With the presence of riboflavin, the liver becomes stronger. This nutrient is also responsible for the production of uric acid, and it is one of the best antioxidants.

4. Controls Stomach Acidity

In Ayurveda’s line of medicine, buttermilk holds the highest level of importance. A lot of medicines that are recommended by the Ayurvedic doctors use buttermilk generously.

In Ayurveda, buttermilk is recommended to reduce the acidity symptoms.  The daily consumption of buttermilk helps in reducing the level of acid inside the body. 

Acidity symptoms in the body are reduced by the presence of lactic acid that buttermilk reduces the Ph content, thus relieving the body of acidity. 

5. Improves Digestion 

There would be a lot of irritation caused in the digestive system due to excessive consumption of spicy food. The lactic acid present in the buttermilk reduces the irritation of the digestive tract effectively.

Irritable bowel syndrome, infections, lactose intolerance, and colon cancer can also be combated easily with buttermilk.

6. Improves Bone Growth

The density of buttermilk in terms of nutrients is less than milk, but the amount of calcium is as good as milk. Buttermilk is low in calories; hence, all the bone-related disorders would be kept at bay.

The nutritional supplements tend to provide sustenance for new bone development and to ward off osteoporosis. As a result, including buttermilk in the daily diet is one of the best things to do.

7. Wash Down Fats

Unwanted fats are easily washed down with the consumption of buttermilk regularly. Buttermilk mixed with cumin, asafoetida, coriander, and pepper is known to have a tremendous effect in reducing the fats.

Hence, it is recommended to consume a glass of buttermilk every day before hitting the bed. This can prevent bloating and also helps in relieving gas.

8. Reduces Blood Pressure

Buttermilk is a great remedy for people suffering from high blood pressure. This is because of the presence of the milk fat globule membrane (MFGM).

Buttermilk is a rich source of a special bioactive protein that regulates the BP and cholesterol levels. These proteins have properties of antiviral, antibacterial, and anticancer. 

9. Prevents Dehydration

Drinking buttermilk regularly also keeps dehydration at bay.  The presence of the electrolytes in buttermilk supplies enough nutrients to the body and rehydrates it.

Since buttermilk is made using yogurt by adding salt and spices, it is an effective therapy to prevent dehydration. During the summer season, this is one of the best beverages to drink.

10. Probiotics Benefit Gastrointestinal Health

Probiotics are responsible for keeping the gastrointestinal tract free of all diseases.   Buttermilk is loaded with Probiotics, and they make sure to eliminate the other harmful bacteria from the gut. 

Probiotics thus create an environment for the development of good bacteria, which easily helps in the digestion process. The food particles are broken down, and the absorption of the nutrients would happen easily. 

Also, when buttermilk is consumed regularly, it ensures to cure irritable bowel syndrome (IBS) as well.

Buttermilk is also helpful in improving overall gastrointestinal health. Diseases related to the digestive system and stomach can easily be cured with the regular consumption of buttermilk.

11. Improves Skin Health

Buttermilk helps in improving the skin by flushing out the toxins. Removal of toxins is important to get glowing skin. One must know that beautiful skin is obtained only when the digestive system is free of toxins.

With the consumption of buttermilk, the digestive system flushes out the toxins effectively, resulting in glowing skin. Also, the probiotic content in the buttermilk is another ingredient that impacts the health of the skin to a greater extent.

Also, buttermilk can be used as a natural moisturizer to keep your skin healthy and radiating. Buttermilk also has been a part of many cosmetic manufacturing units because of the presence of probiotic content. 

Buttermilk also constitutes one of the major ingredients for the peel-off masks. 

Buttermilk is also used in exfoliating the skin and skin brightening.

Most of the time, buttermilk is also used to treat freckles, wrinkles, and dark spots.

Buttermilk also has anti-aging properties; thus, it makes your skin stay healthy and wrinkle-free. One can also avoid premature aging with the regular consumption of buttermilk.  

Buttermilk has astringent property, and it helps in the removal of blemishes.

One can also use buttermilk as a de-tanning agent as well.

A lot of people mix honey and egg white with buttermilk and use it regularly as a hair mask. It not only helps in the growth of hair, but it avoids excess hair fall as well.  

12. Relieves Constipation

Buttermilk is one of the best remedies to treat bowel related problems. A lot of Ayurvedic doctors suggest regular consumption buttermilk for constipation issues as well. A lot of stomach related disorders can be curbed with the help of Buttermilk consumption.

13. Helps to Lose Weight

Buttermilk contains nutrition and enzymes without any calories. Hence, drinking buttermilk regularly would aid is effective weight loss without loss of energy. Since it keeps your body hydrated, one would feel fresh and energetic. 

There are ample amounts of proteins, vitamins other necessary minerals that are required by the body. Thus, it maintains the overall health without adding any extra fat or calories. 

Being liquid in nature, it gives you the feeling of being full without adding any extra calories. Hence, this is one of the best things to include as part of your diet for effective weight loss.

Buttermilk Nutrition Information

A quantity of 250 ml of cultured buttermilk gives the following nutrients:

ProteinEight gms
Carbs12 gms
FatsThree gms
Calcium22 % of daily intake
Sodium16 % of daily intake
Riboflavin29 % of daily intake
Vitamin B 1222 % of daily intake
Pantothenic acid13 % of daily intake

Buttermilk FAQs

How long does buttermilk last?

Buttermilk usually lasts for 1-2 weeks beyond the carton printed date. The addition of cultured lactic acid-producing bacteria into whole milk keeps it fresh. If refrigerated, it can be stretched to 3 weeks. Powdered buttermilk can be preserved for more than a month.

Can I drink buttermilk every day?

After getting to know the benefits of buttermilk we are sure that you would start consuming it every day. Buttermilk has essential vitamins, proteins, and minerals along with the other properties which are good for health. It also helps in correcting a lot of digestive system issues and helps the body to stay hydrated. Hence, drinking buttermilk every day is a fantastic idea.

Where can I buy buttermilk?

Buttermilk, fortunately, is a very available commodity found in any departmental store. Buttermilk could be sweet or salty or bland and is readily available everywhere. Online platforms also give various types of flavored buttermilk.

Is buttermilk gluten-free?

Yes, buttermilk is gluten-free as none of the gluten products like wheat or other grains can make buttermilk. However, certain varieties of processed yogurts might contain gluten additives added to processed yogurts.


Well, after getting to know the benefits of buttermilk we are certain that you would start including buttermilk as part of your diet. This is one of those refreshing beverages that can be consumed throughout the year as many times as you want without any guilt. So, to see consistent and effective improvements in your overall health, start consuming buttermilk from now onwards.

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