Fewer calories than milk, rich in protein and only one percent fat: buttermilk can rightly be called a fitness drink. But that’s not all: The sour milk drink is also totally healthy. Everything about the effects and ingredients of buttermilk – plus delicious recipes.
Slightly sour, full-bodied, and super refreshing: that’s how delicious buttermilk tastes.
Even if the first part of the name suggests otherwise: Buttermilk is a real brain weapon when it comes to losing weight – and a light alternative to milk.
Buttermilk is not only good for your figure, but it is also totally healthy: vitamins, minerals, and vital substances boost your immune system and your intestines are happy about the lactic acid bacteria it contains.
We show you what else the multi-talent buttermilk can do. Plus: Delicious recipes with buttermilk to try out.
Buttermilk is so healthy
- Protein bomb: Buttermilk is rich in protein. This not only helps build muscle but also ensures good and long-lasting satiety.
- Mineral supplier: It also provides the body with valuable minerals such as potassium, calcium, magnesium, and iron. Half a liter of buttermilk already covers 75 percent of the daily calcium requirement.
- Intestinal caresses: The lactic acid bacteria contained in the probiotic food buttermilk have a long-term positive effect on our intestinal flora. The bacteria also improve our digestion.
- Beauty booster: The many B vitamins and the zinc they contain ensure firm skin, shiny hair, and strong nails.
- Rich in riboflavin: Vitamin B2, also known as riboflavin, is essential for cell function, growth, and development. In addition to dairy products, it is also found in fish, whole grains, and green vegetables. The vitamin is water-soluble and extremely sensitive to light, so it can often be lost during preparation. Buttermilk, however, is an excellent source of vitamin B2: just one cup of buttermilk covers one-third of the daily requirement.
- Better tolerated: During production, milk is fermented, converting the lactose it contains into lactic acid – at least partially. The drink is therefore more digestible than milk for people who do not tolerate lactose well. However, this only applies to “pure buttermilk”.
Calories and fat content: Does buttermilk help you lose weight?
With a fat content of one percent, buttermilk is very low in fat – and at the same time particularly calorie-friendly. In fact, buttermilk has only half as many calories as whole milk: just 35 kilocalories per 100ml.
Four grams of protein per 100 milliliters also provide long-lasting satiety and prevent cravings for sweets.
The minerals contained in the milk can also help you lose weight: Calcium is involved in the activation of certain enzymes and hormones responsible for weight regulation. The high zinc content also optimizes insulin secretion. And less insulin means higher fat burning and fewer cravings.
Buttermilk for weight loss: What to look for when buying
But be careful: not every buttermilk is suitable as a fit drink: sweetened fruit buttermilk drinks from the supermarket are often weight-loss killers. They have more calories and a very high sugar content, which hinders the body from burning fat.
Therefore, buy only products without or with as little added sugar as possible – otherwise, the figure benefits are quickly gone.
Even better: simply make your own fruit buttermilk. All you have to do is blend your favorite fruit with pure buttermilk in a stand mixer until creamy.
The conclusion on buttermilk
Buttermilk is a healthy slimming drink with many good ingredients – great as a smoothie ingredient or milk alternative.
However, it is not a thirst quencher in the classic sense. So use it specifically as a fit addition to your diet (see also our recipes) – and otherwise choose calorie-free drinks such as water or unsweetened tea.
Interesting facts about buttermilk
Buttermilk is just a byproduct of the butter-making process. It is the liquid that remains when the fat in the cream is turned into butter. The taste of buttermilk is more acidic than milk and the consistency is somewhat thicker.
Pasteurization makes buttermilk longer-lasting than fresh milk.
What distinguishes “pure buttermilk” from buttermilk?
Buttermilk, which is a by-product of butter production, is called pure buttermilk. It does not contain any additives.
However, you will often find products in the refrigerated section that are labeled only as “buttermilk.” This buttermilk is not obtained during the churning process but is produced industrially. It is produced when certain lactic acid bacteria are added to skimmed milk to achieve the sour taste of buttermilk. Water or milk powder is often added as well.
Pure buttermilk tastes fresher and is thicker and fuller-bodied. The lactose content is lower than in industrially produced buttermilk.
What difference between kefir and ayran
- Kefir: In terms of taste, buttermilk, and kefir are similar; both taste slightly sour. However, in the production of kefir, special fungi (kefir fungi) are used instead of bacteria to convert parts of the milk sugar into carbonic acid and alcohol. Unlike buttermilk, kefir is available in different fat levels.
- Ayran: The Turkish national drink Ayran is not made from milk but from yogurt and is whipped with water and salt until foamy.
But fermented sour milk products have one thing in common: they provide the body with important minerals and vitamins, support digestion and maintain healthy intestinal flora.
Recipes with buttermilk
Varied, varied, buttermilk. The tart drink not only peps up smoothies but can also be used in baking or in the preparation of soups, dressings, marinades, or in sweet desserts.
Pure buttermilk also tastes great, of course. Perfect for figure-conscious sweet tooths: buttermilk plus a little agave syrup and a pinch of cinnamon.
Pancakes, cakes, and waffles
What can’t be missing from really fluffy pancakes? Of course, buttermilk. And not just because of its distinctive taste: combined with baking soda, it makes dough incredibly fluffy and soft.
Buttermilk also makes scones, muffins, rolls, and cake doughs super fluffy – and heavenly moist at the same time.
Here are two buttermilk recipes for your next brunch that are guaranteed to hit the spot.
Buttermilk in Shakes & Smoothies
Buttermilk, a few fruits, and a blender can be used to create refreshing shakes that provide you with protein and good carbs after exercise. Instead of yogurt or milk, you can now add buttermilk to your cereal or smoothie!
Buttermilk as a substitute for cream in soup, marinade & dressing
In soups, buttermilk provides a creamy consistency and can be used as a substitute for cream. Also delicious: buttermilk in dressing, dip, or marinade.