Buttermilk, often referred to as chaas in India, is the byproduct that results from churning whole milk to produce butter. This nutritious drink is rich in essential nutrients such as calcium, riboflavin, and vitamin B12, with just 98 calories per cup. However, individuals sensitive to dairy may experience digestive discomfort due to its relatively high sodium content. As a fermented dairy product, buttermilk has transformed significantly over the years. Most of the buttermilk available today is cultured, incorporating beneficial bacteria that enhance its health properties. This modern version differs from the traditional buttermilk, which is becoming increasingly rare in Western countries.

In this article, we will refer to cultured buttermilk simply as buttermilk for ease of understanding. This versatile dairy product is predominantly used in baking, making it a staple ingredient in various recipes, including biscuits, muffins, quick breads, and delightful pancakes. Additionally, buttermilk serves as a fantastic base for batters used in fried dishes or lends creaminess to soups, potato salads, and salad dressings.

This article will explore the nutritional profile of buttermilk, highlighting its benefits and potential downsides, while also providing guidance on how to create homemade substitutes for store-bought varieties.

What is Buttermilk?

The term buttermilk can be a bit deceptive, as it does not actually contain any butter. Traditionally, buttermilk refers to the liquid that remains after churning whole milk into butter. This authentic form of buttermilk is less common in Western countries nowadays, yet it continues to be a staple in regions such as Nepal, Pakistan, and India.

In contemporary terms, buttermilk predominantly comprises water, the milk sugar known as lactose, and the milk protein called casein. It undergoes pasteurization and homogenization, and specific cultures of lactic-acid-producing bacteria are introduced, which might include strains like Lactococcus lactis or Lactobacillus bulgaricus. The presence of lactic acid enhances the acidity of buttermilk, effectively inhibiting the growth of unwanted bacteria and thereby prolonging its shelf life. This tangy flavor characteristic of buttermilk arises from the fermentation of lactose by these bacteria, which is the primary sugar in dairy products.

Notably, buttermilk has a thicker consistency compared to regular milk. As the bacteria generate lactic acid, the pH level declines, resulting in the solidification of casein, the main protein found in milk. When the pH drops, buttermilk undergoes a process of curdling and thickening, attributed to the increased acidity. The pH scale ranges from 0 to 14, with 0 being the most acidic; for reference, cow’s milk typically has a pH between 6.7 and 6.9, while buttermilk falls between 4.4 and 4.8. Today, buttermilk is recognized as a cultured, fermented dairy product that finds extensive use in baking. Its unique bacteria contribute to its sour taste and thicker texture, distinguishing it from regular milk.

Nutrition Profile of Buttermilk

Buttermilk is a powerhouse of nutrition, offering a wealth of benefits in a compact serving size.

For instance, a standard serving of cultured buttermilk, approximately 100 grams, delivers an impressive array of nutrients:

  • Calories: 40
  • Protein: 3.3 grams
  • Carbohydrates: 4.9 grams
  • Fat: 1.2 grams
  • Fiber: 0 grams
  • Calcium: 22% of the Daily Value (DV)
  • Sodium: 16% of the DV
  • Riboflavin: 29% of the DV
  • Vitamin B12: 22% of the DV
  • Pantothenic acid: 13% of the DV

This single serving of buttermilk not only serves as a delightful addition to various dishes but also stands out as an excellent source of vital nutrients such as protein, calcium, and riboflavin. In Indian cuisine, buttermilk (chaas) is often consumed for its cooling properties, while in Australia, it is frequently used in baking and cooking. The Japanese incorporate it into dressings and marinades, and Canadians enjoy it in pancakes and soups, showcasing its versatility across cultures.

Health Advantages of Buttermilk

Buttermilk, a delightful and nutritious beverage, may provide a variety of health advantages, including enhancing blood pressure regulation as well as promoting both bone and oral health.

Potentially Easier to Digest than Other Dairy Products

The presence of lactic acid in buttermilk can facilitate the digestion of its lactose content, which is the natural sugar found in dairy products. For many individuals, lactose intolerance poses a challenge, as they lack the enzyme necessary to properly break down this sugar. Studies indicate that around 65% of the global population experiences varying degrees of lactose intolerance after infancy. Interestingly, some individuals with lactose intolerance find they can consume cultured dairy products with minimal to no adverse effects since the bacteria involved in fermentation help break down lactose.

May Promote Stronger Bones

Buttermilk serves as an excellent source of calcium and phosphorus, along with vitamin D, especially when fortified. Full-fat versions also contain significant amounts of vitamin K2. These essential nutrients play a crucial role in maintaining bone density and preventing degenerative bone diseases such as osteoporosis, yet many individuals fall short of their required intake.

A five-year observational study involving participants aged 13 to 99 revealed that those consuming phosphorus levels 2-3 times above the recommended dietary allowance of 700 mg per day experienced an increase in bone mineral density by 2.1% and bone mineral content by 4.2%. Moreover, a higher consumption of phosphorus-rich foods correlated with an increased intake of calcium. Notably, higher calcium and phosphorus consumption was associated with a 45% reduction in the overall risk of osteoporosis among adults with normal blood levels of these minerals. Additionally, emerging research suggests that vitamin K2, particularly in conjunction with vitamin D, supports bone health and may aid in the treatment of osteoporosis by enhancing bone formation and inhibiting bone resorption.

May Enhance Oral Health

Periodontitis, characterized by inflammation of the gums and supporting structures of teeth, is a widespread condition caused by periodontal bacteria. Fermented dairy products, including buttermilk, may exert anti-inflammatory effects on the mucosal cells lining the mouth. Research indicates that the calcium derived from fermented dairy foods can significantly reduce the incidence of periodontitis, a benefit not observed with non-dairy foods. This effect may be particularly advantageous for individuals experiencing oral inflammation due to radiation therapy, chemotherapy, or conditions like Crohn’s disease.

May Assist in Lowering Cholesterol Levels

An intriguing small-scale study conducted over eight weeks with 34 adults found that consuming 45 grams (approximately 1/5 cup) of reconstituted buttermilk (buttermilk powder combined with water) daily resulted in a decrease in total cholesterol and triglycerides by 3% and 10%, respectively, when compared to a placebo. Furthermore, participants who entered the study with elevated levels of LDL (the 'bad' cholesterol) experienced a 3% drop in this type of cholesterol. The sphingolipid compounds found in buttermilk may contribute to this effect by hindering cholesterol absorption in the gastrointestinal tract. Sphingolipids are integral components of the milk fat globule membrane (MFGM) present in buttermilk.

Associated with Lower Blood Pressure Levels

Emerging evidence suggests that buttermilk could play a role in reducing blood pressure levels. A study involving 34 individuals with normal blood pressure indicated that daily consumption of buttermilk led to a reduction in systolic blood pressure (the upper number) by 2.6 mm Hg, mean arterial blood pressure by 1.7 mm Hg, and plasma angiotensin-I converting enzyme levels by 10.9%, in comparison to a placebo.

Mean arterial blood pressure reflects the average pressure in a person’s arteries during a single heartbeat, while plasma angiotensin-I converting enzyme is crucial for blood pressure regulation by managing fluid balance within the body. While these findings are promising, further research is warranted. In conclusion, buttermilk stands out as a valuable source of vitamins and minerals known to support strong bones, while also containing beneficial compounds that may enhance both oral and cardiovascular health.

Potential Drawbacks of Buttermilk

While buttermilk offers various health benefits, it also presents some drawbacks that are important to consider, particularly concerning its sodium content and the risk of allergic reactions in certain individuals.

High Sodium Content

Milk products typically contain substantial amounts of sodium, making it crucial to scrutinize the nutrition label if you are trying to manage your sodium intake. Excessive sodium consumption is linked to a heightened risk of hypertension, especially in those who are sensitive to salt. Elevated blood pressure is a significant risk factor for cardiovascular diseases. For individuals who are particularly sensitive to dietary sodium, diets rich in salt can adversely affect the heart, kidneys, brain, and blood vessels. Foods that are classified as low in sodium contain 140 mg or less per serving. In contrast, a typical serving of buttermilk (approximately 240 ml) can contain between 300–500 mg of sodium. Interestingly, lower-fat buttermilk variants may often have even higher sodium levels compared to their full-fat counterparts.

Possible Allergic Reactions and Digestive Issues

Buttermilk contains lactose, a natural sugar that many individuals struggle to digest. Although some people with lactose intolerance might find buttermilk easier to digest, others may still experience sensitivity due to its lactose content. Common symptoms of lactose intolerance include stomach discomfort, diarrhea, and gas. For those who are allergic to milk, as opposed to being lactose intolerant, it is advisable to avoid buttermilk entirely. A milk allergy can trigger severe reactions such as vomiting, wheezing, hives, abdominal pain, and in some cases, anaphylaxis. Therefore, buttermilk can be problematic for some individuals due to its sodium and lactose content.

How to Create Substitutes for Buttermilk

When you find yourself without buttermilk or simply wish to explore alternatives, there are numerous effective substitutes available.

Acidified Milk

To prepare acidified milk, you will need a base of milk combined with an acidic element. The result is a delightful curdling effect. This acidified version can be crafted using dairy milk—regardless of its fat content—or you can opt for non-dairy alternatives such as soy, almond, or cashew milk. Common acids that work beautifully include lemon juice, white vinegar, or apple cider vinegar. The ideal ratio is 1 cup (approximately 240 ml) of milk paired with 1 tablespoon (about 15 ml) of acid. Simply blend these two components and allow the mixture to rest for 5 to 10 minutes until it starts to curdle.

Plain Yogurt

Similar to buttermilk, plain yogurt stands as a fermented dairy product. You can seamlessly integrate plain yogurt as a buttermilk substitute in baking at an equal ratio. For instance, if your recipe requires 1 cup (240 ml) of buttermilk, you can effortlessly replace it with 1 cup (240 ml) of yogurt.

Cream of Tartar

Cream of tartar, a byproduct of the winemaking process, serves as a vital acidic ingredient frequently utilized in baking as a leavening agent. This is due to its reaction with baking soda, resulting in the production of carbon dioxide gas. To use this method, combine 1 cup (240 ml) of milk with 1 and 3/4 teaspoons (6 grams) of cream of tartar and allow it to sit for a brief period. To maintain a smooth consistency, it's advisable to blend the cream of tartar with a few tablespoons of milk prior to mixing it with the remaining milk. Indeed, there are a variety of substitutes for buttermilk in baking, with many opting for a combination of an acid with either dairy or non-dairy milk.

Conclusion

Buttermilk, known as chaas in India, is a nutritious dairy product packed with essential vitamins and minerals that can provide various advantages for your bone strength, cardiovascular health, and oral hygiene. Additionally, it serves as a wonderful source of hydration. However, it may pose challenges for individuals who experience lactose intolerance or have a milk allergy. If you can include dairy in your diet, buttermilk is an excellent and adaptable component to enhance your overall nutrition.