Buttermilk, an underrated drink for weight reduction often relegated at the back of one’s mind, is a great ingredient as it is very slimming when taken together with good diet management. Buttermilk is low in fats and calories, and has a lot of vitamins and probiotics that help in the digestive system, increases the metabolism rate and helps in maintaining a healthy weight.
For effective weight loss management, it’s essential to make mindful dietary choices. Programs like Fitterfly can guide you with personalized plans to incorporate healthy foods like buttermilk while ensuring you control portion sizes for optimal results. Let’s explore how buttermilk can support your weight loss journey and fun ways to include it in your diet.
What is Buttermilk?
Buttermilk isn’t the rich, fatty drink that the name suggests. Traditional buttermilk is the liquid left when butter is made; cultured buttermilk is milk fermented with bacteria, and has a slightly tangy taste. Both forms are deficient in calories and fat, making them great weight management choices.
Why Buttermilk Works for Weight Loss
- Low in Calories: Buttermilk is much less caloric, with 80 calories and 2.2g of fat per glass (200ml), compared to curd’s 98 calories and 4.5g of fat per 100g. This calorie deficit makes it an excellent beverage for people with a holistic calorie-reduction goal.
- Volume for Satisfaction: The high water content and volume of buttermilk enhance satiety, leaving you full for a more extended period. This helps reduce overeating and aiding weight loss.
- Nutrient Density: Buttermilk contains calcium, phosphorus, potassium, and vitamins B12 and riboflavin. As shown by recent studies, calcium enhances fat metabolism and might prevent fat accumulation.
- Good for Gut Health: Probiotics in buttermilk enhance digestion and nutrient absorption, raising your metabolism and supporting weight loss. These also ease bloating and constipation, keeping your gut healthy.
How Buttermilk Aids In Hydration And Energy
Buttermilk is a cool refreshing and invigorating drink. It consists mostly of water, therefore replenishing all the fluids lost, and contains electrolytic minerals such as potassium, calcium and magnesium whose effect is to increase one’s energy. Before or after any workout, buttermilk is great, it aids in increasing stamina as well as burning of calories.
Smoothies And Salad Dressings: Mix buttermilk with some fruit and make smoothies or use it to prepare tangy dressings for salads.
Traditional Recipes
- Gujarati Kadhi: A spicy thin gravy made with buttermilk and flavored with spices and herbs.
- Mor Kuzhambu: A curd/buttermilk based dish from southern Indian cuisine.
- Buttermilk Dosa: Dosa made from batter that has buttermilk added to it.
- Kadhi: This is a dish from North India that is rich in spices such as turmeric, garam masala, cumin and various other spices.
Buttermilk best served when taken on its own, with ‘jeera’ (cumin seeds) and mint leaves or with just a hint of black salt, is an ultra healthy drink that is quite refreshing.
Selecting the Correct Buttermilk
While homemade buttermilk is always best, here are a few tips for shopping for it in stores:
- Low Fat: The label should have <1.5 g fat per 100ml.
- Minimal Additives: Steer clear of unnatural ingredients and preservatives.
- Plain and Sugar-Free: Unsweetened buttermilk will help keep calories low.
- Trusted Brands: Choose buttermilk from companies known for their quality and freshness.
When and How Much to Drink
Moderation is key. Drink buttermilk as a pre-or post-workout beverage to replenish fluids or as a mid-meal snack to aid digestion. Stick to recommended serving sizes, and consult a dietitian if you’re unsure about the right amount for your weight loss goals.
