Buttermilk On Keto: Good Or Bad?

Buttermilk is a confusing topic for those on the keto diet. On the one hand, butter is keto-friendly, and milk is not. But, as its name suggests, buttermilk does not contain butter. In fact, it is lower in fat than regular milk. So, is buttermilk keto-friendly?

A standard serving of buttermilk (245g or 8 fl oz) contains 12-13 grams of net carbs. This is a lot of carbs for the keto diet, which typically allows 20-50 grams of net carbs per day. So, drinking a cup of buttermilk is not recommended on keto. However, small amounts of buttermilk (1 oz or 28g) can be used in keto cooking or baking, adding just 1.5g of net carbs per serving.

Buttermilk is a cultured dairy product, made by adding bacteria to milk, which causes it to thicken and form curds. It has a creamy, sour, and tangy taste. It is used as a drink, and as an ingredient in baking and cooking, adding flavour to foods such as pancakes, waffles, biscuits, and muffins.

While buttermilk is not keto-friendly in large quantities, there are ways to make your own keto-friendly buttermilk. For example, by combining heavy cream with an acid like lemon juice or vinegar.

Buttermilk is high in carbs

A cup of buttermilk can constitute a significant portion of an individual's daily carb budget. For example, if your daily limit is 20 grams, a cup of buttermilk will leave you with only 7 grams of carbs for the rest of the day. In this case, buttermilk is not keto-friendly and can quickly throw you out of ketosis, ruining your progress.

However, buttermilk is typically used in small quantities for baking goods like biscuits and sourdough bread. A small amount, such as a 28g (1 oz) serving, only contributes 1.5g of net carbs to your daily total. This means that, in moderation, buttermilk can be included in keto recipes without disrupting ketosis.

Additionally, buttermilk is a good source of protein, calcium, and riboflavin. It also has health benefits such as improved digestion and gut health, lower blood pressure, and lower cholesterol levels.

It's low in fat

Buttermilk is often confused with a high-fat alternative to milk, but it is, in fact, lower in fat. The "butter" in buttermilk comes from it being the liquid left over from churning butter. However, today's buttermilk is made by fermenting pasteurised milk with lactic acid bacteria, which thickens it and gives it a tangy, creamy taste.

Buttermilk is a cultured dairy product, and the process of culturing reduces its fat content. Traditional buttermilk, or churned buttermilk, is a much thinner, slightly acidic liquid. This type of buttermilk is not commonly available in stores.

Low-fat buttermilk is widely available and contains around 1% fat. It is used in baking and cooking, adding a tangy richness to dishes such as pancakes, biscuits, and muffins. It is also used in salad dressings and as a marinade for fried chicken.

Buttermilk is a good source of calcium, vitamin A, vitamin D, and riboflavin. It also contains probiotics and has several potential health benefits, including improved digestion and gut health, lower blood pressure, and reduced cholesterol levels.

While buttermilk is low in fat, it is important to note that it is also high in carbohydrates. A standard serving cup (245g) contains 12-13g of total carbohydrates. Therefore, while buttermilk is a healthy and nutritious option, it should be consumed in moderation as part of a balanced diet.

It's made from cow's milk

Buttermilk is a cultured dairy product made from cow's milk. It is created by adding bacteria to milk, causing it to thicken and form curds. This process gives buttermilk its distinctive creamy, sour, and tangy taste.

Traditionally, buttermilk was made by churning butter from cultured or fermented cream. The liquid leftover from this process was buttermilk. However, today's buttermilk is not typically a byproduct of butter-making. Instead, it is produced by fermenting pasteurized milk with lactic acid bacteria, which makes it thicker, tangier, and more acidic than traditional buttermilk.

Buttermilk is a versatile ingredient used in both sweet and savoury dishes. It is commonly used in baking, adding a tangy flavour and creamy richness to dishes like pancakes, waffles, biscuits, and muffins. It is also used in marinades for meat, particularly chicken, and as a base for creamy salad dressings. Additionally, buttermilk is a potent source of probiotics and active cultures, which can aid digestion and promote gut health.

When it comes to the keto diet, buttermilk can be a bit confusing. While butter is keto-friendly, buttermilk is not exactly what you might expect. Buttermilk contains carbohydrates, with a 1-cup serving (245g or 8 fl oz) containing 12-13 grams of net carbs. This means that drinking a cup of buttermilk would provide a significant amount of carbohydrates and is not recommended on the keto diet. However, using small amounts of buttermilk in cooking or baking may be acceptable, as long as it fits within an individual's daily carbohydrate budget.

It's not suitable for lactose-intolerant people

Buttermilk is not suitable for lactose-intolerant people. It is a cultured dairy product, made by adding bacteria to milk, which causes it to thicken and form curds. The bacteria used in the process are lactic acid bacteria, which break down the lactose content of dairy, making it easier to digest. However, some lactose-intolerant individuals may still experience intolerance after consuming buttermilk.

Lactose intolerance occurs when the body does not produce enough of the enzyme lactase, which is needed to digest lactose, a sugar found in milk and other dairy products. Lactose intolerance can cause digestive issues such as bloating, stomach pain, and diarrhoea. It can also lead to skin problems, such as acne and pimples. Buttermilk is not recommended for people with lactose intolerance, as it can trigger these unpleasant symptoms.

Additionally, buttermilk is made from cow's milk, which is high in lactose. The bacteria added to the milk break down some of the lactose, but not all of it. As a result, buttermilk still contains a significant amount of lactose, which can be problematic for lactose-intolerant individuals.

For those with lactose intolerance, there are alternative milk options that are lower in lactose or completely lactose-free. Unsweetened almond milk, coconut milk, and cashew milk are all suitable alternatives for baking and cooking. These plant-based milk options have a lower lactose content and are also low in carbohydrates, making them a better choice for those following a ketogenic diet.

Fortified almond milk is especially beneficial as it is enriched with calcium and vitamin D, which are essential for bone health. Vitamin D also aids in the absorption of calcium, further supporting bone strength. Unsweetened coconut milk is naturally high in fat, providing an instant boost of energy, while also being low in carbohydrates, making it a good option for those watching their carb intake.

It's good for your gut

Buttermilk is good for your gut for several reasons. Firstly, it is a rich source of probiotics, which are beneficial microorganisms that promote a healthy gut microbiome. These friendly bacteria aid in digestion by breaking down food and absorbing nutrients, while also preventing the growth of harmful microorganisms. The specific probiotics found in buttermilk include Lactobacillus acidophilus and Lactobacillus bulgaricus.

Secondly, buttermilk helps to maintain a healthy balance of bacteria in the gut. This balance is crucial for supporting the immune system, regulating metabolism, and improving mood. Buttermilk's lactic acid bacteria play a key role in maintaining this equilibrium by breaking down food and facilitating nutrient absorption.

Thirdly, buttermilk can be a good option for individuals with lactose intolerance. The process of making buttermilk involves adding bacteria that break down and digest lactose, reducing the overall amount of lactose in the final product. This makes buttermilk easier to digest for those with lactose intolerance.

Additionally, buttermilk has antibacterial properties that can protect against gastric infections. Studies suggest that specific proteins in buttermilk can act against pathogens like Helicobacter pylori, which causes gastric and intestinal ulcers. Buttermilk also aids in digestion and helps prevent constipation, irregular bowel movements, and stomach infections.

Lastly, buttermilk is a good source of calcium, which is essential for maintaining a healthy gut. Calcium helps to keep bones strong and also plays a role in blood clotting and supporting the heart and muscles.

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