Health Benefits of Buttermilk – Uses, Nutritional Value, and Side-effect

Benefits of Buttermilk

Buttermilk is a fermented dairy product, which is a derivative of the butter blending process. But there is no butter here. Traditional buttermilk is made from bharal left over after making butter from cream. Buttermilk contains mostly water, casein (milk protein), and a variety of vitamins, minerals, and probiotics. It is also said to have antimicrobial, antioxidant, and anti-cancer properties with many health benefits.

The acidity of buttermilk is high due to the presence of lactic acid, thus helping to counteract the development of undesirable bacteria. You can either eat it straight away or add a mixture of cumin powder, garlic, ginger, green pepper, curry, and coriander leaves to enhance the flavor and therapeutic benefits. This is a common health drink popular in various parts of North India. Buttermilk has high acidity due to the presence of lactic acid and helps to prevent unwanted bacterial growth. 

The benefits of buttermilk extend far beyond the delicious taste. It quenches one’s thirst and provides relief from the heat. Its mild spicy taste relieves heartburn caused by spicy foods. It helps regulate blood pressure, improve digestion, and helps fight dehydration. It also exhibits an immediate cooling effect and is used in many recipes for a unique flavor. This article discusses the health benefits of buttermilk.

Check Also: Best Quality butter

Nutritional Value of buttermilk

One cup (245 ml) of cultured buttermilk provides the following nutrients.
Vitamin A, RAE115.15 mcg
 Carotene, alpha0.00 mcg
 Carotene, beta17.15 mcg
 Cryptoxanthin, beta0.00 mcg
 Lutein + zeaxanthin0.00 mcg
 Lycopene0.00 mcg
 Retinol112.70 mcg
Thiamin [Vitamin B1]0.115 mg
Riboflavin [Vitamin B2]0.421 mg
Niacin [Vitamin B3]0.221 mg
Pantothenic acid [Vitamin B5]0.931 mg
Vitamin B60.088 mg
Vitamin B12 [Cobalamin]1.13 mcg
Vitamin B12, added0.00 mcg
Folate, DFE [Vitamin B9]12.25 mcg
Folate, food12.25 mcg
Folic acid0.00 mcg
Vitamin C [Ascorbic acid]0.0 mg
Vitamin D3.19 mcg
Vitamin D33.19 mcg
Vitamin E (alpha-tocopherol)0.17 mg
Vitamin E added0.00 mg
Tocopherol, alpha0.17 mg
Vitamin K0.7 mcg
Vitamin K1 [Phylloquinone]0.7 mcg
Choline35.8 mg
Carbohydrate11.96 g
  Fiber0.00 g
  Sugars11.96 g
  Net carbs11.96 g
Alcohol, ethyl0.0 g
Ash1.67 g
Caffeine0.00 mg
Theobromine0.00 mg
Water215.38 g

Benefits and uses of Buttermilk

1. Reduces Acidity

One of the top benefits of buttermilk is that this yogurt-based drink helps deal with acidity. If you often experience acid reflux after meals, you may need to start drinking buttermilk. A glass of buttermilk after a meal can improve digestion while preventing acidity. Some added spices, such as dried ginger or garlic, can further improve their properties. It can reduce burning in the stomach lining caused by acid reflux.

2. Fight against constipation

Due to the high fiber content in buttermilk, it can ease the condition by facilitating bowel movement. Buttermilk is a natural remedy for constipation and related problems.

3. Cooling effects

Another benefit of eating buttermilk is that it has a cooling effect on your body, especially on the digestive system. It Is therefore an excellent summer drinking option. Whenever you experience a burning sensation in your stomach, you need to consider having a glass of buttermilk to get immediate relief.

4. Prevents dehydration

It’s a proper drink to keep your body hydrated, especially in summer when dehydration can lead to some ailments and general inconveniences. Since buttermilk is rich in electrolytes, it prevents dehydration from your body. Therefore, it naturally hydrates your body and prevents summer diseases.

5. Helps in detoxification

A major advantage of buttermilk is that it contains riboflavin which helps convert food to energy. It helps in the secretion of certain hormones. 

Riboflavin even improves liver function when promoting detoxification. With regular consumption of buttermilk, toxins can easily leave your body.

6. Provides essential vitamins and nutrients

Buttermilk contains a variety of minerals and vitamins, such as potassium, vitamin B, etc. It is a good source of protein and other nutrients and therefore good for balance in the body.

7. Rich in calcium

Buttermilk is one of the best sources of calcium. Many people who are lactose intolerant can also eat buttermilk without any side effects. It is an excellent source of calcium for people as it does not contain fat. You can have it as your diet plan.

8. Reduces blood pressure

According to some studies, regular consumption of buttermilk can significantly lower blood pressure. Due to the presence of bioactive proteins with cholesterol-lowering properties, buttermilk is recommended for patients with high blood pressure.

9. Reduces cholesterol

According to Ayurvedic texts, regular consumption of buttermilk can control your cholesterol levels. This is also supported by science, as some studies have shown that buttermilk keeps cholesterol levels in check.

10. Prevention of diseases

Buttermilk contains the milk fat globule membrane (MFGM), which contains compounds with anti-fungal, anti-bacterial, anti-viral, and anti-cancer properties. Therefore, eating buttermilk prevents various unwanted diseases and health conditions.

11. May enhance skin health

Buttermilk is rich in probiotic lactic acid and is one of the best peel-off masks you can use. This is an excellent skin cleanser and toner. It makes our skin smoother and brighter, thus delaying aging. It gives your skin a natural glow and improves its elasticity. It is used in skin exfoliation for brightening and softening. The lactic acid in buttermilk helps in exfoliating the skin. It can help reduce signs of premature aging. It can help remove blemishes and acne scars. 

Uses of buttermilk

You can either eat it straight or add a mixture of cumin powder, garlic powder, ginger, green pepper, curry, and coriander leaves to add to its flavor and therapeutic benefits. Buttermilk is used to make baked goods and confectionery. Buttermilk is used in a variety of food recipes to cure different diseases. It is also used to treat skin problems.

Side effects of buttermilk

Many experts recommend not drinking buttermilk at night if you have a cold fever or pollen allergy. Usually, it is also better to drink this during the day. We know that buttermilk is a by-product of extracting cream from butter. Since the cream is kept for days due to the butter coagulating, harmful bacteria can get into the butter and cause throat infections and colds in babies. Although people with lactose intolerance may be better able to tolerate buttermilk, remember that it is a dairy product. People who have dairy allergies or are particularly sensitive to lactose should be wary of buttermilk. It is also not a low-calorie food, so if you are trying to limit your calories, make sure to serve only one or two 4-ounce a day.

Therefore, considering the benefits and harms of buttermilk, it should be used in the right amount as excessive use of any product can harm our health. The above is information provided for general information purposes only. It is recommended to consult a doctor before using buttermilk in the treatment of diseases.


The information discussed in this article has introduced you to the health benefits of buttermilk. In this article, you will learn about the advantages and disadvantages, uses, and other information of buttermilk. I hope the information mentioned in this article will be useful to you.


1. Can we drink buttermilk daily? 

Ans: Yes, buttermilk can be taken daily. This is a good source of minerals and vitamins that maintain strong bones. It even contains compounds that can improve your heart and oral health. Therefore, you need to make it a regular part of your diet.

2. Is it good to drink buttermilk at night?

Ans: Drinking a glass of buttermilk at night can be beneficial for improving digestion, promoting sleep. But if you have a pollen allergy or cold, you need to avoid eating it at night or it can cause a sore throat in the morning.

3. Can buttermilk help you lose weight?

Ans: Low-fat buttermilk is recommended by doctors to patients on a low-calorie diet. Therefore, drinking buttermilk will help you lose weight. It is rich in nutrients, so it provides many other health benefits to health-conscious people.

4. What is the best time to drink buttermilk?

Ans: Buttermilk can be drunk in the morning. According to Ayurveda, you can drink at any time of the day. You can drink it after meals. Of course, it’s important to pay attention to the weather and location before having it in the evening or at night. If you have stomach problems, drink buttermilk in the morning on an empty stomach.

5. Is buttermilk good for your weapon?

Ans: Buttermilk is excellent for our digestive system. Buttermilk contains healthy bacteria and lactic acid. Acids help in digestion and improve our metabolism. It helps maintain regular bowel movements and helps people suffering from constipation. Buttermilk Irritable Bowel Syndrome (IBS) is also helpful for treatment.

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