When you hear of chaas or buttermilk, it sounds like something full of butter and fat, right? And by extension, fattening and unhealthy? Can it be the right choice for people trying to manage their weight? Is buttermilk good for weight loss? Let’s find out!
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In the traditional context, the term “buttermilk” was used for the liquid left over after whole milk was churned into butter. The Indian version of buttermilk is a drink made by blending curd or yogurt with water and optionally, spices.
In this blog, we are talking about Indian buttermilk and whether it is good for weight loss.
Curd is good for weight loss and so is buttermilk, which is made from curd and water. The calories in curd, and thus the calories in buttermilk, are not very high. Thus, buttermilk is a good addition to a weight loss diet.
Buttermilk is good for weight loss in the following ways:
100 g of curd has 3.82 g of protein. Buttermilk made with 100 g curd will contain the same amount of protein. Protein can keep you feeling full for longer and lower the levels of hunger hormones in your body. This way, you can cut down on snacking and overeating, which contributes to weight loss.
Also, the protein and calcium content in curd and thus buttermilk increase levels of appetite-reducing hormones like peptide YY and GLP-1, thus helping control your appetite and aiding weight loss.
The calcium, protein, and probiotics present in buttermilk can boost your metabolism and help you burn more calories. Studies show that eating curd every day along with meals helped people lose more weight and fat compared to those who did not include curd in their diet. Drinking buttermilk every day is expected to have the same benefits for weight loss.
The probiotic bacteria (live, friendly bacteria) present in curd improve digestion and absorption of nutrients. Studies suggest that in this way, probiotics can help you lose weight and keep it off.
Here are a few versatile buttermilk recipes for weight loss.
Buttermilk | Ingredients |
Plain Buttermilk | 1 cup plain curd 2 cups cold water 1 teaspoon salt (as per taste) |
Masala Buttermilk | 1 cup plain curd 2 cups cold water 1 green chilli (chopped) 1/4 inch ginger (chopped) 1 tablespoon coriander leaves (chopped) 1/4 teaspoon jeera (cumin) powder 1/4 teaspoon black pepper powder 1/4 teaspoon salt (as per taste) 1/4 teaspoon chaat masala |
Pudina Buttermilk | 1 cup plain curd 2 cups cold water 2 tablespoons of pudina paste 1/4 inch ginger (chopped) 1/4 teaspoon jeera (cumin) powder 1/4 teaspoon black pepper powder 1 teaspoon salt (as per taste) |
Method of preparation: Take curd in a bowl and add the water. Give it a good stir, add all the ingredients and mix well. Churn everything together manually or in a blender. Adjust the salt according to your taste. Enjoy!
You can have 1 to 2 cups (245 to 450 g) of curd in a day for weight loss. You can make 500 to 1000 ml of buttermilk with 1 to 2 cups of curd and drink it in a day, as 1 single serving or divided into various servings.
Buttermilk is good for weight loss, but overconsumption may pose several other health problems such as:
Most of the health benefits of buttermilk come from the properties of curd, which is used to make it. Curd and thus buttermilk has the following health benefits:
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