10 Amazing Health Benefits of Buttermilk (Chaas)

Published On:

When someone hears the name Buttermilk for the first time, they probably think of a thick, creamy liquid full of buttery fat. But that’s entirely not what Buttermilk is. And the name leads many into an unintended deception.

But it’s all worth the risk of a few failed imaginations because Buttermilk is most definitely better than what they think.

Buttermilk is the tasty liquid we used to gulp down during hot summers. Did you know that it comes from milk? And that it is effortless to make Buttermilk at home?

When you use milk to make butter, a zero-fat liquid remains behind. It is a little sour than our original milk and also slightly thicker. The proteins in this milk curdle, and this curdling is what gives both its taste and thickness.

A process called fermentation gives you Buttermilk. It involves bringing changes to an organic substance with the help of enzymes.

We’ve all been drinking it fights back scorching heat. But did you know it has a vast range of benefits? Probably not, and that’s okay!

Let’s have a look at all the benefits of Buttermilk!


Buttermilk Nutritional Value Per 100g

Calories62 Kcal
Total Fat3.3 g
  Saturated Fat1.9 g
  Cholesterol11 mg
Sodium105 mg
Potassium135 mg
Total Carbohydrate4.9 g
Dietary Fiber0 g
Sugar4.9 g
Protein3.2 g
Vitamin D 1.30 mcg
Vitamin B120.46 mcg
Calcium115.00 mg
Phosphorus208.25 mg
Iron0.03 mg
Riboflavin0.172 mg


10 Benefits of Buttermilk

Easy to digest


Unlike other dairy products that have a low digestibility, Buttermilk is easy on your stomach.

According to estimates, around 65% of the world’s total population is lactose intolerant. This revelation may come out as a shocking statistic. Still, it makes sense when we consider that not all lactose intolerant people know it. Bloating and cramps after milk intake are among the signs of lactose malabsorption. These people are unable to digest the lactose present in dairy products.

Since Buttermilk is made by fermentation, its lactose becomes easier to digest.


Aids digestion

Not only is Buttermilk easy to digest, but it also eases digestion with the help of the probiotics that it contains. Probiotics are good bacteria known to help our body in various ways. This good bacterium lowers the level of pH in the colon and facilitates the movement of stool through the colon. They are also very helpful in relieving diarrhea.

Hence, the probiotic content of Buttermilk helps in digestive issues of both constipation and diarrhea.


All-natural coolant

We all remember drinking Buttermilk the most during summers. Have you ever wondered why that is?

It’s because people knew that Buttermilk acts as an excellent coolant and reduces the heat of metabolism. Since it is also easy to digest due to its lower fat content, it proves to be efficient in cooling down our bodies.


Natural detox

The Riboflavin, or Vitamin B2, in Buttermilk, eases many conditions and provides a natural way to detox and cleanse your body. Apart from converting food into glucose and supporting your liver, it is also our body’s defense system during a bacteria or virus attack.


Promotes bone health

Bone Health

With a high calcium and phosphorus content of about 281.75 mg and 208.25 mg per 100 g, respectively, Buttermilk is excellent at strengthening your bones. It also contains 1.30 mcg of Vitamin D in the same amount, which further supports bone health.

These minerals are essential for maintaining healthier bones and preventing conditions like osteoporosis, where the bones weaken.

It is estimated that people with a regular intake of calcium and Phosphorus are 45% less prone to developing osteoporosis.

By fighting the breakdown of bones, Vitamin K2 and Vitamin D promote bone strength and health. The Phosphorus content of about 208.25 mg in 100 g of Buttermilk also effectively aids your bones.


Promotes oral health

oral health

Periodontal bacteria cause inflammation of the gums. This condition is called Periodontitis.

Buttermilk holds anti-inflammatory properties that effectively aid in reducing and fighting this inflammation.

These inflammatory properties also help with oral inflammation caused as a side effect of different treatments.

As mentioned before, Buttermilk also has an excellent calcium content which is exceptional in improving the strength of your teeth and is also widely acclaimed to help with Periodontitis. The high levels of Phosphorus also support and give you stronger teeth.


Lowers cholesterol levels

Buttermilk is associated with lower cholesterol levels. Researchers drew this conclusion based on many scientific experiments and studies.

Buttermilk contains sphingolipids as one of its biomolecules. This lipid is responsible for the lowering of cholesterol levels.


Lowers blood pressure

Lowers blood pressure

A study suggests that Buttermilk is suitable for lowering your blood pressure. It has a good Potassium content of about 135 mg per 100 g. Potassium has always been known to help with lowering your blood pressure. It helps lower the strain on the inner walls of your blood vessels, which reduces blood pressure. Potassium also helps you lose more Sodium through urine, thus lowering your blood pressure levels.


Hydrates your body and skin

Buttermilk, containing a lot of water, is effective in fighting dehydration.

Buttermilk contains astringent properties that are excellent in providing you a deeply cleansed, glowing skin. Not only does it hydrate you from the inside, but it also makes sure your skin is sufficiently moisturized from the outside. The lactic acid present in Buttermilk also aids in the cleansing process. Thus, Buttermilk provides your skin with hydration, cleansing, and nutrition.


Helps weight loss

Weight Loss

Buttermilk is a one of its kind of dairy product. The benefit of Buttermilk over milk is that it promotes overall health without giving you a high-calorie count. It helps you remain full for an extended period, thus reducing your intake of an unhealthy diet.

It is full of proteins, calcium, Phosphorus, and several other vitamins and minerals. Yet, it doesn’t have a lot of calories when compared to milk. This gives you the rare benefit of gaining all the nutrients and not gaining weight.


FAQs on Buttermilk

How do I make Buttermilk at home?

There are many ways you can make Buttermilk at home. The easiest method is to add about a tablespoon of lemon juice or vinegar to one cup of milk. If the above method doesn’t sound good for you, you can just add an equal amount of water to curd, and your homemade Buttermilk is ready.


How much Buttermilk can I drink daily?

You can drink around a glass of Buttermilk per day. It is safer not to drink too much in a day since the lactose might harm you when taken in abundance. It is also a dairy product, so an excessive intake might cause you to gain weight instead of losing it.

Leave a Comment