Buttermilk contains low fats than regular milk and is a fermented derivative of it. We use cultured buttermilk wherein probiotics are to initiate the fermentation process.
Buttermilk is an excellent source of calcium, phosphorus and fortified with vitamin D. all these endorse strong bones and prevent osteoporosis.
It is anti-inflammatory and promotes oral health. It lowers harmful cholesterol levels and nurtures your heart. Buttermilk has the potency to regulate blood pressure levels.
Unfortunately, buttermilk comes with a high sodium concentration and might cause allergic reactions and digestive problems.
7 Best Substitutes for Buttermilk
In this segment, we will venture through seven buttermilk substitutes loaded with nutrients and bring some distinct flavors to the dining table.
Milk and White Vinegar
Milk and white vinegar together make up for a nutritious buttermilk substitute. Milk contains calcium, vitamin B12, and potassium, while white vinegar is known for its versatility.
Milk is loaded with proteins, namely whey protein and casein, the building blocks of our body. Calcium and vitamin K2 maintain bone density and strengthen them. Milk consumption lowers obesity risks.
White vinegar regulates blood sugar and cholesterol levels, thus safeguarding your heart. It has antimicrobial properties and inhibits bacterial and fungal growth along with promoting weight loss.
Unfortunately, lactose-intolerant people shouldn’t consume milk, while excess white vinegar may cause indigestion and heartburn.
Milk and white vinegar aid in weight loss and curbs obesity. They are excellent for bone and heart health and protect from pathogens like harmful bacteria and fungus.
Milk and Lemon Juice
Milk and lemon juice are fused with multiple health-promoting factors. For instance, milk comprises vitamin D, proteins, fats, potassium, and selenium, while lemon juice is a reservoir of vitamin C.
Milk is packed with proteins and several fatty acids, namely omega-3 and conjugated linoleic acid.
These fatty acids assist in combating heart ailments and diabetes risks. It comes with antioxidants that nullify oxidative stress and cell damage.
Lemon juice brings in antimicrobial properties that inhibit the growth of pathogenic bacteria and fungi. It aids in lowering blood pressure levels and cancer-related risks.
On the contrary, lemon juice may result in citrus allergies and migraines.
Milk and lemon juice nourish your body by reducing oxidative stress, blood pressure, and pathogenic activities. They prevent cancer, diabetes, and heart-related diseases.
Sour Cream and Water
Sour cream blended with water makes a uniform paste that replaces buttermilk.
Sour cream is a dairy-based cream that is fermented using lactobacilli. It is used as a topping for starters, soups, sauces, and stews.
Sour cream intake promotes the absorption of fat-soluble vitamins like A, D, E, and K. These vitamins aid in curbing immune disorders, diabetes, and cancers.
Specific sour creams come with probiotics that safeguard your digestive health and immunity. It is low in carbohydrates.
On the flip side, sour cream contains high saturated fatty acid content and isn’t suitable for lactose intolerant individuals.
Sour cream and water promote the absorption of fat-soluble vitamins and eliminates cancer and diabetes risks. It is low in carbs, while specific variants are fortified with probiotics.
Yogurt and Water
Yogurt is another fermented dairy product containing tons of proteins and calcium that enhance and nurture your gut’s beneficial bacteria.
It is fermented using yogurt culture. Yogurt with water makes a thin, uniform paste that easily substitutes buttermilk.
Yogurt is an excellent source of probiotics that reinforce your gut. It regulates your bowel movements and prevents bloating, diarrhea, and constipation. It reduces cancer-related risks as well.
Calcium aids in strengthening and developing bones and teeth while playing a crucial role in blood coagulation and normalizing your blood pressure.
Despite several health benefits, lactose intolerant individuals should refrain from consuming yogurt.
Yogurt and water comprise probiotics that benefit your gut bacteria. They aid in preventing cancer, diarrhea, and constipation, while calcium maintains bone and dental health.
Unflavored kefir is crafted by mixing kefir grains with milk and keeping it undisturbed for 24 hours. It is a liquified version of yogurt. It is a highly nutritious substitute for buttermilk.
Kefir contains more probiotics than yogurt; probiotics are good bacteria that nurture your digestive tract and prevent digestion-related health problems. Its calcium content protects your bones and curbs chronic ailments like osteoporosis.
Kefir has antibacterial properties that secure us from invasion through pathogenic bacteria. It combats cancer cell formation and heals early signs of allergies and asthma.
But excess kefir may cause stomach cramps and bloat.
Unflavored kefir has more probiotics than yogurt. It aids in curing digestive problems and prevents cancer cell formation while protecting your bones and overall health.
Soy Milk and Lemon Juice
Soy milk and lemon juice form tonic for boosting your health. Soy milk contains tons of vitamins, minerals, and antioxidants, while lemon juice is an excellent vitamin C source.
Soy milk is enriched with omega-3 fatty acids that promote brain health and prevent Alzheimer’s. It lowers your blood pressure and cholesterol levels while decreasing signs of menopause.
Lemon juice has antimicrobial properties that assist in inhibiting the growth of pathogenic bacteria and fungi. It lowers blood pressure while safeguarding from cancer.
On the downside, lemon juice may cause citrus allergies and migraines, while isoflavones in soy milk may decrease thyroid functions.
Soy milk and lemon juice secure brain and heart functions. They come with antimicrobial properties and antioxidants that prevent cell damage and regulate blood pressure.
Coconut Milk and Lemon Juice
Coconut milk and lemon juice sum up to build a storehouse of minerals, vitamins, antioxidants, and anti-inflammatory agents.
Coconut milk aids in weight management by boosting your metabolism. It reduces bad cholesterol and protects your heart. It comes with anti-inflammatory properties that cure edema and pain while battling pathogens and heals stomach ulcers.
Lemon juice contains antimicrobial properties that restrict the growth of harmful bacteria and fungi. It helps in lowering blood pressure levels and cancer formation.
On the contrary, coconut milk may cause digestive disorders, while lemon juice may result in citrus allergies and migraines.
Coconut milk and lemon juice are loaded with minerals, vitamins, antioxidants, and anti-inflammatory properties. They protect your heart and assist in weight loss.
Cashew milk and lemon juice combination make an excellent buttermilk substitute if we mix one cup of unsweetened cashew milk with one tablespoon of lemon juice.
You can make a buttermilk substitute using tofu by blending ¼ cup of tofu with ¾ cup of water and one tablespoon of lemon juice. You can use silken tofu for the same.
Buttermilk is indeed a refreshing beverage that is loaded with calcium and other health-promoting elements. But it’s always a great idea to look out for substitutes and consume them to fill the void in your regular meals.
We hope the seven substitutes for buttermilk mentioned above will assist you in the future by bringing the right nutrients along.
Do let us know in the comments section regarding your perfect replacement for buttermilk if we overlooked it this time.