How to use Buttermilk for weight loss

Basic Overview

Buttermilk, also known as chaach or chaas in Hindi, is the sour liquid that is left when making butter from whole milk. Over the years, especially in India, buttermilk is considered a very powerful drink that has many nutritional benefits to the body. Buttermilk is made by removing fats from milk; therefore, it’s lower in fats than regular milk. In the old days, people used to ferment buttermilk by a naturally occurring bacterium for some period of time before churning, a process known as ripening. There are several health benefits that are associated with adding buttermilk to your diet. They include;

  • It aids in digestion
  • Aids in weight loss
  • Maintain a healthy skin
  • Fights acidity
  • Washes down fats
  • Maintain healthy bones and teeth
  • Lowers cholesterol
  • Prevent cancer
  • Reduce blood pressure
  • Prevents dehydration
  • It protects against sunburns
  • Used to treat haemorrhoids
  • Raises the immune levels
  • Lowers the cholesterol levels

Buttermilk is not only popular because of its nutritional benefits but it also adds a tangy flavor when used with other baked foods.

Nutritional Facts

According to the director, of the Villanova College of Nursing’s MacDonald Centre for COPE, Rebecca Shenkman, buttermilk contains less fat and calories per serving as compared to whole milk. For instance, a cup of buttermilk contains about 2.2 grams of fat and 99 calories, whereas whole milk contains 8.9 grams of fat and approximately 157 calories. When buying readymade buttermilk, be keen to read the labels since some brands contain higher fats and calories than others. Buttermilk can be frozen, fresh, or in powdered form.

According to the U.S Department of Agriculture, buttermilk is also high in vitamin B12, potassium, calcium, riboflavin, phosphorus, sodium, zinc, and many more.

Does Buttermilk really help one lose weight?

Among other factors, regular consumption of buttermilk is widely known to trigger weight loss and maintain a healthy weight. Of course, just several sips of buttermilk will not magically or automatically make you lose weight, regular use together with other weight loss alternatives can bring about positive results. For instance, you can choose to drink buttermilk instead of drinking high-calorie dairy products and snacks that contribute to unhealthy weigh.

Weight loss and calories are directly related. For you to lose weight you must burn more calories than you take in. buttermilk contains about 157 calories per cup. Therefore, it can be used as a substitute and one of the effective foods that can aid in weight loss. With buttermilk diet, you may be able to cut down your calorie intake and it can help you achieve your goal to lose weight. It can also bring about quicker results when used with other activities such as exercise.

Buttermilk is surely an effective remedy for weight loss, both now and as an ancient dairy product.

Is buttermilk good for acidity?

Buttermilk has been proven to neutralize acids in the stomach. Especially when combined with pepper and ginger, it can be great in combating acidity. It contains lactic acid which is responsible for regulating or normalizing the acidity in the stomach. If you suffer from ulcers or acid reflux especially after a meal, simply include or drink pain chaas in your daily diet until you get relief. Buttermilk also helps you sooth irritation, relieves indigestion, and improve digestion.

Why buttermilk is the best alternative to dairy products

First, buttermilk is low in fats and calories than most dairy products. Though it may take time to completely adjust from other dairy products to buttermilk especially because of its tart taste, it’s a very good and effective product that can help you control your calories. It’s also an alternative product to several varieties of yogurt. For instance, a 6-ounce of low-fat yogurt contains approximately 168 calories. Also, reduced-fat chocolate milk contains 190 calories. Buttermilk is, therefore, an effective substitute for dairy products as far as fat and calories are concerned.

Buttermilk Diet for Weight loss (Recipes)

  1. Simple buttermilk in morningbuttermilk


  • Pinch of salt
  • 2 cups of self-rising flour
  • I tablespoon of caster sugar
  • ¾ cup of buttermilk
  • 60 grams of butter, chopped, chilled
  • Whipped cream
  • Raspberry jam
  • Extra buttermilk


  • Preheat the oven to about 220 C. Line a baking plate with a baking paper. Put the oven rack at the top of the oven.
  • Sift salt, sugar, and flour into a bowl. Then add butter. Rub butter into flour mixture with your fingertips until the mixture looks similar to fine breadcrumbs.
  • Create a small well-like space in the center of the mixture. Add buttermilk and stir until a sticky dough forms using a flat-bladed knife. Knead the mixture gently until smooth.
  • Gently roll the dough using a lightly flavored rolling pin until 2 cm thick. Cut out scones using a 6 cm round-cutter. Make 12 scones.
  • Place the scones on the prepared tray, just touching. Brush with the extra buttermilk. Then bake them for about 12-15 minutes or until they turn golden. Serve with cream and jam.


  1. Buttermilk and oatsButtermilk and oats

Delicious pancakes made of buttermilk and oatmeal is great to begin your day.


  • 2 cups of buttermilk
  • Half cup cornmeal
  • Half cup all-purpose flour
  • Half cup rolled oats
  • 2 spoons of baking powder
  • Half teaspoon of white sugar
  • 2 beaten eggs
  • Half teaspoon salt
  • Quarter cup vegetable oil


  • Mix oats and buttermilk in a large bowl. Allow the mixture to rest for about 5 minutes.
  • Stir the flour, baking powder, cornmeal, baking soda, sugar, and salt in the mixture. Add vegetable oil and eggs and mix until it combines.
  • Using a medium-high heat, warm a lightly oiled griddle. Using large spoons, drop batter onto the griddle.
  • Cook the mixture until bubble form for about 3 minutes and until the edges get dry.
  • Flip and cook till it became browned on the other side for another 3 minutes.
  • Repeat the process with the remaining butter.


  1. Buttermilk with mintButtermilk with mint

Minted buttermilk is mostly consumed after dinner or lunch.


  • Salt to taste
  • 3 cups Plain yogurt
  • 1 small Green Chili
  • 1 cup Mint Leaves
  • 1/2 teaspoon Ginger
  • 1 spoon of Roasted Cumin powder


  • Take ginger, mint leaves, green chilli, salt, and roasted cumin powder, and then blend it in the blender with little water.
  • Add in yogurt and combine at each stage
  • Add approximately half to one cup of water. Blend the mixture again
  • Once combined, strain the minted buttermilk in a pitcher
  • Serve it in a glass


How to add buttermilk to diet (In lunch, breakfast, and dinner)

Buttermilk can be used in various recipes. Most people use it for baking goods such as biscuits, waffles, and pancakes. Buttermilk can be used at breakfast with oatmeal. Also, according to Mark Bittman, buttermilk can be used in mashed potatoes and also in making dips, sauce, and salad dressing. He also suggested preparing fresh cheese with milk, salt, and buttermilk. Buttermilk is effective when consumed with breakfast, lunch, and as well as dinner.


Nutrition Value of Buttermilk


  1. Calcium-Doctors recommend a daily intake of between 1-1.2 grams of calcium on daily basis for adults. According to the National Institute of Medicine, children recommended intake is about 9-13mg. According to the USDA National Nutrient Database, just one cup of buttermilk contains about 284 mg of calcium as compared to one cup of milk which contain about 299mg of calcium.
  2. Protein- dairy products are a good source of protein in the body. For instance, one cup of buttermilk contains about t 8.11 milligrams of proteins. According to the Dietary Guidelines for Americans, dairy products are not quite the best source of lean protein. According to the National Nutrients Database, milk and buttermilk contain almost the same amount of proteins.
  3. Minerals and vitamins- according to the National Nutrients Database, buttermilk contains vitamin C, vitamin A, B vitamins including niacin, pantothenic acid, thiamine, riboflavin, and many more nutrients. It also contains essential traces of minerals such as magnesium, phosphorus, potassium, iron, and zinc.
  4. Probiotic food- buttermilk when, fermented, is considered as a probiotic food. Probiotic foods are foods that contain live microorganisms responsible to provide essential health benefits to the body. When eaten, they add health-promoting bacteria into your intestines which can help reduce diarrhoea and improve immune functions among other essential benefits. This is according to a research in the Journal of Applied Microbiology, published on June 2006.
  5. Riboflavin- just like regular milk, buttermilk is high in riboflavin which is important in converting foods into energy. According to the USDA database, low-fat buttermilk contain 0.4g of riboflavin, reduced-fat buttermilk has 0.5g of riboflavin per cup. Also, according to the FDA, the recommended Daily Value for riboflavin nutrient is 1.7g.

According to the U.S Department of Agriculture, buttermilk is one of the acceptable nutrients for various health benefits. Buttermilk is surely a worthy and effective remedy for overall body health. Try out this natural remedy and you will be surprised what it can offer to you. It has been proven beyond any doubts that buttermilk is safe to use for both adults as well as children. However, if you have doubts about the specific amounts of buttermilk you should consume on a daily basis, you can consult your doctor.




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