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Professional FAQs: What is buttermilk substitute? Is it healthy?

Master of Science in Nutrition · 32 years of experience · Canada

Buttermilk is a fermented dairy product. Buttermilk is a good source of vitamins and minerals that are known to help maintain strong bones. It also contains compounds that may improve oral and heart health. If buttermilk isn’t available or you prefer to use something else, there are several substitutions. Like buttermilk, plain yogurt is a fermented dairy product and has similar health benefits as buttermilk. Several substitutions can be made for buttermilk in baking. Many use a combination of an acid and either dairy or non-dairy milk. If non-dairy milk is not fortified with calcium, it may not have the same bone protective benefits.

Expert opinion from Jen Hsu

Bachelor of Science (B.Sc.) - Nutritional Science · 11 years of experience · Canada

There are a number of healthy substitutes for buttermilk. The most popular and easiest way is to combine milk and a type of acid such as vinegar or lemon juice. The vinegar or lemon juice acidifies the milk to create curds that gives similar texture and flavour to a traditional buttermilk. Another method would be to add water to yogurt but the flavour will be slightly different. Another option would be to use just plain kefir. Kefir actually is healthier than buttermilk because it not only has more protein and less fat, it also provides natural probiotics to support gut health.

Bachelor of Science - BS - Dietetics/Dietitian · 1 years of experience · Canada

Buttermilk is a good source of several nutrients, including protein, calcium, vitamin D, and riboflavin. A few clinical trials found that buttermilk might offer several health benefits, including improved blood pressure and lower triglycerides and cholesterol. The lactic acid in buttermilk can make its lactose content easier to digest. Buttermilk also contains high concentrations of probiotics which play an important role in gut health. However, buttermilk is high in calories, total fat, saturated fat, and cholesterol. Buttermilk is available in low-fat versions, but low-fat buttermilk is typically not fortified with vitamin D. It is recommended to choose low-fat buttermilk over whole and to include low-fat sources of vitamin D in the diet when taking buttermilk regularly. Buttermilk substitutes can be prepared at home by adding lemon juice, vinegar, or cream of tartar to milk. While this method helps to curdle the milk, the final product lacks probiotics. Adding water to plain yogurt, sour cream, kefir is a better way to make buttermilk substitutes while keeping the benefits of probiotics in fermented dairy products.