Top10 Buttermilk Health Benefits and Delicious Recipes



Published on: 04-Aug-2022


10 min read


Updated on : 19-Dec-2023




Amrita Sandhu


Top10 Buttermilk Health Benefits and Delicious Recipes

Top10 Buttermilk Health Benefits and Delicious Recipes

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Dear readers! Welcome to a new exploration of an amazing and unique health drink that has been known as a magical probiotic of ancient times! Prepare to be whisked away on a creamy, tangy, and surprisingly scientific journey into the world of buttermilk! 

Buttermilk is the oldest dairy-based drink in our Indian culture. It is a byproduct of milk from churning milk cream to make butter. It is used in Ayurvedic science to treat digestive issues and other ailments. Buttermilk's magic lies not in mere trendiness but in its unique nutritional profile and bioactive compounds.

Buttermilk health benefits include the fact that it is fat-free as the butter is separated and is a little sour due to healthy bacteria. It is a probiotic drink and a superfood, rich in antioxidants, proteins, calcium and vitamins A and D. But that’s not the end! 

This blog will explore everything you need to know about the health benefits of buttermilk and its recipe so that you can include this probiotic nectar as a part of your diet to reap its advantages! Grab your notepads, and let’s dive in!

Table Of Contents

  1. What Is Buttermilk? 

  2. Top 10 Health Benefits Of Buttermilk 

  3. Common Buttermilk Recipes 

  4. Nutritive Value Of Buttermilk?

  5. The Final Say 

  6. FAQs

  7. References  

What Is Buttermilk?

Buttermilk is a fermented dairy beverage known for its tangy taste and numerous health benefits. Traditionally, it was the liquid left behind after churning butter from cream. The fermentation process occurs when lactic acid bacteria, commonly Lactococcus lactis and Leuconostoc mesenteroides, convert lactose into lactic acid, giving buttermilk its distinctive flavour. 

Buttermilk has a rich history in India, deeply rooted in the country's culinary and cultural heritage. Known as "chaas" or "lassi," it holds a significant place in Indian cuisine. It is often flavoured with herbs and spices like cumin, mint, and coriander, enhancing its taste and providing additional health benefits. Beyond its culinary use, buttermilk is a popular summer drink in India, prized for its ability to cool the body and aid digestion. It is also a common accompaniment to spicy dishes, offering relief from the heat.

In Ayurveda, the traditional Indian system of medicine, buttermilk is considered a sattvic (pure) food, known for its digestive and detoxifying properties. 

Also Read: Here Are The 6 Best Immunity Boosting Drinks You Can Make At Home 

Top 10 Health Benefits Of Buttermilk 

Apart from being known for being a powerhouse of nutrients, buttermilk also has many other benefits. What are they? Let us find out! 

1. Prevents Dehydration 

Buttermilk helps balance the level of electrolytes and fluids in the body as it consists of curd, salt and water. The presence of sodium, potassium, and chloride helps regulate fluid balance and prevent dehydration. A glass of buttermilk refuels you in summer, working as a much-needed flavourful fuel you need to beat the intense heat! 

2. Cools The Body

The cooling properties of buttermilk beat any soft drink or soda because sugary beverages are temporary; the traditional buttermilk is permanent! Buttermilk's high water content and slight cooling effect from lactic acid contribute to reducing body temperature in hot weather. Forgo the momentary relief from sodas as buttermilk cools you from very within. 

3. The Gut Health

From the words of wise ancestors, buttermilk is a special age-old probiotic drink. Curd has probiotic properties, and since buttermilk is a curd-based drink, it increases the production of good bacteria in the digestive tract. Probiotic bacteria in buttermilk (from lactic acid bacteria) aid digestion and promote gut health. Furthermore, it can be an effective ingredient in your constipation diet plan, alleviating the symptoms and promoting healthy bowel movements!

Also Read: How To Improve Gut Health Naturally? Read To Know!

4. Aids Weight Loss 

If you are looking for a hydration companion in your weight loss diet plan, then buttermilk is the right choice! Many people have reported great progress in terms of weight loss when they include buttermilk. 

People usually refrain from consuming dairy products if they desire weight loss. However, buttermilk contains all the nutrients milk has without fat. It is an excellent drink for people aiming to reduce calorie intake. One glass of buttermilk will keep you satiated for a long time. 

5. Gives You Happy Skin

There are numerous skin benefits of buttermilk. Heat can make the skin oily and dull. But no worries, a glass of buttermilk can fix it! 

Buttermilk has alpha hydraulic acid (AHA) and lactic acid that protect your skin from summer damage. But does buttermilk lighten skin? Yes, the AHAs are known to help with pigmentation and dark spots. Lactic acid in buttermilk is a mild exfoliant, removing dead skin cells and promoting cell turnover. This could improve skin texture and brightness.

6. Boosts Energy 

Buttermilk provides energy and keeps you active throughout the day. It has riboflavin and vitamin B, vital for your body’s energy production. Buttermilk contains vitamins B2 and B12, which are crucial for energy metabolism. Studies show that B2 deficiency can lead to fatigue, while B12 deficiency can affect energy levels and mood, buttermilk is a quick and tasty fix to give you that zesty boost. 

7. Relieves Acidity 

Spicy and oily food leads to acid reflux and causes heartburn. However, a glass of buttermilk is a saviour in that condition!  A glass of buttermilk with black pepper and coriander helps with symptoms of acidity. Buttermilk's buffering capacity due to lactose and casein can neutralise stomach acid, relieving heartburn and acid reflux. Studies support its effectiveness against acid reflux symptoms.

8. Anticancer Effects 

Buttermilk is helpful for cancer patients in many ways. Cancer patients undergoing chemotherapy and radiotherapy are often weak, dehydrated, and unable to digest complex foods. Therefore, administering buttermilk to these patients can provide sufficient nutrition while limiting the load on their digestive system. 

9. Good For Bones And Teeth 

Calcium is vital for a healthy skeletal system, and buttermilk is a calcium-rich source. It helps to prevent degenerative bone diseases like osteoporosis. 100 ml of buttermilk contains around 116 mg of calcium. Studies show that increased calcium intake from dairy products can improve bone mineral density. 

10. Reduces Blood Pressure

Buttermilk can lower blood pressure and help patients with high blood pressure and heart disease. Its regular consumption decreases systolic blood pressure and reduces mean arterial blood pressure.  

The bioactive peptides in buttermilk may have blood pressure-lowering effects. Studies suggest these peptides inhibit angiotensin-converting enzyme (ACE), which contributes to high blood pressure. 

Healthy Buttermilk Recipes

Here are a few common buttermilk recipes. You can easily put these together in just a few minutes. 

1. Plain Buttermilk

Plain buttermilk, born from butter's churn, boasts a mild tang and creamy embrace. This unflavored treasure adds moist magic to baked treats like pancakes and biscuits, while its cool refreshment quenches thirst with a subtle sour charm. Low in fat and big on protein and calcium, it may even lend a hand to digestion with its friendly probiotic crew. Here is its recipe: 


  • Thick Curd - ½-¾ Cup

  • Water - ½ Cup 

  • Salt, as required 

How To Prepare It 

1. Whisk the curd with one-fourth cup of water.
2. Add salt as required. 

2. Spiced Buttermilk 

Spice up your life with the vibrantly spiced buttermilk! This aromatic elixir, infused with cumin, coriander, ginger, and more, dances on your taste buds with a tangy, savoury, and sometimes spicy rhythm. Beyond quenching thirst in scorching weather, it lends complexity to curries, marinades, and even dips while whispering health benefits. 


  • Curd- 1 Cup 

  • Green Chilli - 1 tbsp

  • Ice-cubes - 4 

  • Coriander leaves - 2 tbsp 

  • Chilled water - 3 Cups 

  • Ginger Juice - 1 tbsp 

  • Curry leaves - 2 springs 

  • Salt as required

How To Prepare It

1. Whisk the curd well in a jar.
2. Add chilled water while whisking the curd.
3. Add ginger juice and stir well to dilute the mixture.
4. Now, you have to prepare the tempering for it.
5. Put a small pan on low flame.
6. Add oil to it.
7. Immediately add curry leaves and slit green chilli.
8. Once they crackle, turn off the flame.
9. Pour it over the dilute curd in the jar.
10. Add the ice cubes and top with coriander leaves. 

Nutritive Value Of Buttermilk

Buttermilk is a powerhouse of nutrients. It has an acidic nature and contains lactic acid produced by microorganisms in it. Moreover, it is a natural probiotic that helps digestion and better bowel movement. The following is the nutrient content of buttermilk:

Nutritional Content of Buttermilk per 100ml



Importance In The Body



Energy metabolism, body temperature regulation


2.2 g

Energy storage, hormone production, insulation

Saturated Fats

1.3 g

Limited intake for heart health

Polyunsaturated Fats

0.1 g

Brain function, cell membrane health

Monosaturated Fats

0.6 g

Heart health, cholesterol balance


8 g

Muscle building and repair, immune function


12 g

Energy source, brain function


4.8 g

Quick energy source, but moderation is needed


284 mg

22% of Daily Value (DV) for bone health, muscle function


370 mg

8% of DV for nerve and muscle function, blood pressure control


242 mg

17% of DV for bone health, energy metabolism

Vitamin B2 (Riboflavin)

0.2 mg

14% of DV for energy metabolism, cell growth

Vitamin B12

0.1 mcg

4% of DV for nerve and brain function, red blood cell production

Also Read: Prebiotics And Probiotics 

The Final Say 

As this exploration ends, you are now equipped with the knowledge of yet another traditional anecdote that could do wonders for your health! From skin benefits to health, buttermilk is a special probiotic drink that could be a part of your weight loss or fitness diet plan. 

With its incredible taste and nutritional value, immediate cooling effects and antibacterial properties that can prevent several infections, buttermilk is truly considered to be nectar for humans. 

If you want more information or a personalised diet or fitness plan, you can connect with our diet and fitness experts at ToneOp. So, if you are ready to enhance your diet and improve your overall health, get in touch today!


1. What is the best time to have buttermilk?

Your consumption of buttermilk depends on whether you are taking it just as a refreshment or for some health issue. A glass of buttermilk on an empty stomach is recommended for people with digestive problems. Although, having it after meals works best for most people. 

2. What is more nutritious, buttermilk or milk? 

It depends on your specific nutritional needs and preferences, as buttermilk and milk offer unique benefits. Buttermilk might be a better choice for those prioritising low fat and calorie intake, higher protein content, and potential digestive benefits. For those needing more calcium, vitamins, and minerals and seeking greater versatility, milk might be preferable.

3. Who should avoid drinking buttermilk?

Buttermilk has a lot of sodium content. Therefore, it is not suitable for patients with kidney problems. Avoid drinking it if you are one with a kidney ailment. Buttermilk can also worsen your cold.

4. What are the side effects of buttermilk?

Buttermilk can cause digestive problems and allergic reactions. Additionally,  its high sodium content may be problematic to some individuals.

5. Can I drink buttermilk daily? 

Yes, you can drink buttermilk daily. One or two glasses can be included in a day or as your dietitian suggests.

6. Is buttermilk better than curd?

Buttermilk is better than curd in terms of how it aids the body with weight loss and digestion. Buttermilk is also easier to digest than curd.

7. What are 5 health benefits of buttermilk?

The 5 health benefits of buttermilk are: 

  • It has cooling properties 

  • It is good for skin 

  • It aids in digestion 

  • It relieves acidity 

  • It maintains gut health 


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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