Why buttermilk is good for you

Buttermilk is a low-fat product that is traditionally made with the white liquid that remains after churning the cream to extract the butter. It is presented as a thick and creamy liquid, with a sour and slightly acidic taste. It is appreciated in many gastronomic cultures, raw or cooked, as a drink or in many recipes. But what’s so healthy about it? Here are the most interesting results from scientific research.

The Nutritional Profile of Buttermilk

Understanding why buttermilk is beneficial starts with its nutritional composition. Buttermilk is rich in essential nutrients like calcium, potassium, vitamin B12, and riboflavin. These nutrients play a crucial role in maintaining bone health, supporting nerve function, and boosting energy levels. A single cup of buttermilk contains about 99 calories and 9 grams of protein, making it a nutrient-dense option for those looking to manage their weight while meeting their nutritional needs.

Calcium and Bone Health

Calcium is vital for maintaining strong bones and teeth. Regular consumption of buttermilk can contribute significantly to your daily calcium intake, which is crucial in preventing osteoporosis and other bone-related diseases. For instance, a study by the National Institutes of Health highlights that adults who consume adequate amounts of calcium are at a lower risk for fractures and bone density loss, especially as they age.

Potassium’s Role in Heart Health

Potassium, another essential mineral found in buttermilk, helps regulate blood pressure by balancing the effects of sodium. This mineral is crucial for heart health, as it aids in maintaining a regular heartbeat and ensures that muscles and nerves function correctly. According to the American Heart Association, increasing potassium intake through foods like buttermilk can significantly lower the risk of heart disease.

Buttermilk and Cardiovascular Health

Lowers Blood Pressure

Increased cholesterol levels, especially triglycerides, and/or excessive blood pressure increase the risk of cardiovascular disease. For the prevention or treatment of too high cholesterol and blood pressure, it is recommended, among other things, not to absorb too much saturated fats in the daily diet. Both the traditionally buttered farmer’s buttermilk and the modern buttermilk are healthy, low-fat dairy products and therefore fit into a healthy diet.

Lowers Cholesterol

Traditionally produced farmer’s buttermilk is even said to offer additional health benefits. During buttering, relatively many damaged, empty fat cell walls end up in buttermilk – not to be confused with the fat particles that make up the butter. These fat cell walls, which are rich in phospholipids, proteins, and enzymes, are attributed additional health benefits. Scientific studies suggest that drinking 45 grams of buttermilk daily improves blood lipid levels and blood pressure. This effect should be higher in people with elevated cholesterol levels than in healthy people. However, drinking modern buttermilk from skimmed milk does not improve cholesterol and blood pressure levels. This is probably due to the changed production method, which means that the fat cell walls are missing from buttermilk. However, caution is needed because more scientific research is needed to draw conclusions.

Buttermilk’s Cancer-Reducing Potential

Lower Risk of Colorectal Cancer

400 milliliters of dairy products per day reduce the risk of colorectal cancer by about 15 percent. It is also claimed that buttermilk reduces the risk of breast cancer. The evidence for this, however, is razor-thin. Nevertheless, buttermilk can indirectly reduce the risk of breast cancer because it provides healthy nutrients and contributes to a healthy weight. Such factors also play a role in the development of cancer.

Promoting a Healthy Gut

Healthy for the Gut

Fermented dairy products such as buttermilk contain lactic acid bacteria and other probiotic bacteria such as lactobacilli and bifidobacteria. Such probiotic bacterial strains have a positive effect on the intestinal flora. The gut bacteria are essential for the digestion of our food, can reduce inflammation, and possibly protect against intestinal diseases. As early as 1908, the Russian Nobel laureate Eli Metchnikoff recognized that fermented dairy products and probiotics are of great importance for our gut health. However, this was only taken seriously later.

Suitable for People with Lactose Intolerance

Some people do not tolerate lactose or lactose from dairy products well. This is also known as lactose intolerance. Lactose is present in all known dairy products. Sour, fermented dairy products such as yoghurt and buttermilk are generally better tolerated than normal, sweet milk. Sour milk products have a lower lactose content because some of the lactose has already been digested by the lactic acid bacteria.

Easier to Digest

In addition, sour milk products have a high viscosity and a low PH value, which makes the stomach drain more slowly than with normal sweet milk. The body then has more time to digest lactose from buttermilk. For some, buttermilk still causes discomfort. Then it is better to do without buttermilk and take an alternative product.

Buttermilk and Urinary Health

May Help with Cystitis

The intestinal bacteria Escheria coli, also known as E. coli, is one of the risk factors for cystitis. Fermented dairy products such as buttermilk contain lactic acid bacteria and other probiotic bacterial strains. Both have a positive influence on the intestinal flora and strengthen the immune system. In addition, probiotics safely reduce the risk of cystitis by making the E. coli bacteria less likely to settle on the mucous membrane of the urethra and bladder. The extent to which buttermilk can actually be regarded as a tool for preventing or treating urinary tract infections is still unclear and requires more scientific research.

Buttermilk for Skin Health

Cleanses and Soothes the Skin

Dairy products have been associated in many ways with skin health. In some people, the consumption of dairy products exacerbates acne. On the other hand, dairy products contain healthy nutrients that can positively affect the skin. For example, lactic acid has been used for years in fermented dairy products against sunburn and excessive pigmentation. Fermented dairy products also have a beneficial effect on the intestinal flora, which can relieve inflammation of the skin. A scientific study conducted in Japan in 2015 shows that essential phospholipids – also contained in buttermilk – can improve skin elasticity and moisture and reduce wrinkles. For this study, however, such high dosages were used that cannot be achieved by drinking buttermilk. Furthermore, it is not yet known whether it is better to consume fermented dairy products or apply them directly to the skin with a cotton pad. This needs to be further researched.

Practical Tips for Incorporating Buttermilk into Your Diet

If you’re convinced by the benefits of buttermilk and want to incorporate it into your diet, here are some practical tips:

• Use as a Base for Smoothies: Buttermilk can add a creamy texture and a slight tang to smoothies. Combine it with fruits like bananas and berries for a nutritious breakfast.
• Marinate Meat or Poultry: The acidity in buttermilk makes it an excellent tenderizer for meats. Marinate chicken or beef overnight for tender and flavorful results.
• Bake with Buttermilk: Substitute regular milk with buttermilk in your baking recipes for a tangy flavor and moist texture. It works particularly well in pancakes, muffins, and scones.
• Salad Dressings: Mix buttermilk with herbs and spices to create a creamy, low-fat salad dressing.
• Refreshing Drink: Enjoy chilled buttermilk seasoned with a pinch of salt and cumin powder, especially during hot weather.

Common Mistakes and How to Avoid Them

While buttermilk is beneficial, there are common mistakes people make when using it:

• Using Sweetened Buttermilk: Always opt for unsweetened buttermilk to avoid added sugars, which can negate its health benefits.
• Overconsumption: While buttermilk is healthy, moderation is key. Excessive consumption can lead to digestive issues, especially if you’re lactose intolerant.
• Improper Storage: Buttermilk should be stored in the refrigerator and consumed within a week to maintain its freshness and quality.

Expanding on Existing Points

• Traditional vs. Modern Buttermilk: It’s crucial to understand the difference between traditionally churned buttermilk and modern commercially available versions. Traditional buttermilk, with its higher phospholipid content, might offer more pronounced health benefits compared to the modern version, which often comes from cultured low-fat milk.
• Scientific Research Needs: While preliminary studies are promising, more extensive research is needed to conclusively determine the long-term health impacts of buttermilk. This includes its role in gut health, cardiovascular benefits, and potential anti-cancer properties.

New Relevant Sections

Buttermilk and Weight Management

• Satiety and Appetite Control: Buttermilk is rich in protein, which can help increase feelings of fullness and reduce overall calorie intake. Incorporating buttermilk into meals may help those looking to manage their weight by curbing hunger and reducing the likelihood of overeating.

Environmental Impact and Sustainability

• Sustainability of Dairy Farming: As consumers become more environmentally conscious, the sustainability of dairy production is often questioned. Buttermilk, being a byproduct of butter production, is an excellent example of reducing waste in the dairy industry. Choosing buttermilk supports sustainable practices by utilizing all parts of the milk production process.

Overall, buttermilk can reduce the risk of cardiovascular disease and cancer. In addition, there is evidence that buttermilk has positive effects on the intestinal flora and immune system. So as long as you don’t have (severe) lactose intolerance: buttermilk is good for everyone.