What’s in Buttermilk?
The old answer was that buttermilk was the fine, non-greasy but rich-tasting liquid left in a churn after making butter, full of healthy and delicious cultures that develop naturally when the cream is left at room temperature for a few hours. to improve the taste of butter. Cultures meant buttermilk kept longer than raw milk for a few days before easy cooling, which made it useful in cooking.
The new answer is that buttermilk is still cultured milk, similar to natural yoghurt and kefir, but instead of being a by-product of churning, most dairies inoculate fresh pasteurized milk with cultures (bacteria lactic acid) which transform it into buttermilk milk. buy in bottles and cartons in store.
Although it looks and tastes rich and creamy, traditional churned buttermilk was still defatted as all the fat ended up in homemade butter. Cultivated buttermilk these days can range from whole skim milk, with the corresponding calorie count, just like yogurt and sour cream, although most of our store purchases are low in fat.
Store-bought buttermilk is thicker, more acidic, and more acidic than traditional or homemade buttermilk. Therefore, if you are making a recipe that calls for buttermilk, it is best to stick with the store, especially in baked goods that require precise proofing. Many buttermilk recipes include baking soda in the sourdough to balance the acidity of commercial buttermilk.
Can you drink buttermilk?
Buttermilk is a popular ingredient in the South, but it’s also a delicious drink that makes us feel good. It is a potent source of probiotics and active cultures in natural yogurt, kefir, kombucha, sauerkraut, kimchee, and other fermented foods that aid digestion and support gut health. A glass of buttermilk at bedtime has soothed the dyspeptic tummies and frayed nerves of many late revelers. A few sips calmed some things and improved other things.
How long does buttermilk last?
One of the attractions of buttermilk is that it keeps longer than most other dairy products. Plus, it has a myriad of uses, so it’s not difficult to use it. After a few days in the refrigerator, buttermilk separates into solids and whey, but if reshaped when shaken, it is usable, even if it remains a few days beyond the freshness date. Cultivated products forgive.
Buttermilk freezes well, so there is no need to waste a drop. Just pour it into containers the size you use most often in your favourite recipes, such as 1 or 1/2 cup, so you don’t have to measure it again after thawing. If you’re not sure how you’re going to use it later, freeze it in 1 tablespoon portions in ice cube trays so you can extract the number of cubes needed to reach the amount required in an upcoming recipe. Thaw frozen buttermilk in the refrigerator overnight or in the microwave on low power.
How to use buttermilk?
Some recipes offer buttermilk substitutions, but the truth is, it’s the cultures of its own that allow buttermilk to produce culinary wonders in recipes. To replace a bottle of iced buttermilk with a bowl of black skimmed milk curdled with lemon juice or vinegar, nothing will happen.
So how do you use a carton of fresh buttermilk? Let’s count at least 13 lucky ways:
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Biscuits
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corn bread
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Pancakes and waffles
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Cake
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Marinade for fried chicken
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Grilled skirt steak brine
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Smoothies and Milkshakes
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Mashed potatoes or oatmeal
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Instead of coconut milk or cream in curries and soups
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Chocolate cake
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Muffins
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Creamy dressing
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Refreshing drink
Buttermilk nutrition
Buttermilk contains a lot of nutrients in a small serving.
One cup (240 ml) of fortified buttermilk provides the following nutrients
One serving of buttermilk is a good source of several nutrients, including protein, calcium, and vitamin D (if fortified).
Health Benefits of Buttermilk
Buttermilk can provide several health benefits, including for bones, blood pressure, and ■■■■ health.
1. Maybe easier to digest than other dairy products
The lactic acid in buttermilk can aid in the digestion of the lactose it contains. Lactose is the sugar found in dairy products.
Many people are lactose intolerant, which means they don’t have the enzyme needed to break down this sugar. About 65% of people worldwide develop some lactose intolerance after birth.
Some people who are lactose intolerant may drink cultured dairy products that have little or no side effects because lactose is broken down by bacteria
2. Can support strong bones
Buttermilk is a good source of calcium and phosphorus, as well as vitamin D if fortified. Whole varieties are also rich in vitamin K2.
These nutrients are important for maintaining strong bones and preventing degenerative bone diseases like osteoporosis, but many people don’t get enough of them.
A higher intake of foods rich in phosphorus was also associated with a higher intake of calcium. Eating more calcium and phosphorus was linked to a 45% lower overall risk of osteoporosis in adults with normal blood levels of these two minerals.
New data also indicates that vitamin K2 is beneficial for bone health and the treatment of osteoporosis, especially in combination with vitamin D. Vitamin K2 promotes bone formation and prevents bone breakdown.
3. May improve ■■■■ health
Periodontitis is the inflammation of your gums and the supporting structures of your teeth. It is a very common disease and caused by periodontal bacteria.
Fermented dairy products like buttermilk can have anti-inflammatory effects on the skin cells that line your mouth.
Calcium intake from fermented dairy foods has been associated with a significant reduction in periodontitis. Non-dairy foods do not seem to have this effect.
This can be especially helpful for people who experience ■■■■ inflammation as a result of radiation therapy, chemotherapy, Crohn’s disease, and inflammation of the gums.
4. May Help Lower Your Cholesterol Levels
In a small 8-week study in 34 adults, consuming 45 grams, or about 1/5 cup, of reconstituted buttermilk (buttermilk powder mixed with water) daily reduced total cholesterol and triglycerides by 3 % and 10%, respectively, compared to placebo.
Additionally, participants who started the trial with high LDL (bad cholesterol) levels noticed a 3% reduction in this type of cholesterol.
The sphingolipid compounds found in buttermilk may be responsible for this effect by inhibiting the absorption of cholesterol in your gut. Sphingolipids are part of the milk fat globule membrane (MFGM) of buttermilk.
5. Linked to lowering blood pressure
Some evidence suggests that buttermilk may help lower your blood pressure.
In a study of 34 people with normal blood pressure, daily consumption of buttermilk reduced systolic blood pressure (the highest figure) by 2.6 mm Hg, mean blood pressure by 1.7 mm Hg and l plasma angiotensin-I converting enzyme by 10.9% compared to placebo.
Mean arterial pressure is the average arterial pressure in a person’s arteries during a heartbeat, while the angiotensin-I converting enzyme in plasma helps control blood pressure by regulating volume fluid in your body.
While these results are encouraging, more research is needed.
Buttermilk is a good source of vitamins and minerals known to help maintain strong bones. It also contains compounds that can improve ■■■■ and heart health.
The disadvantages of buttermilk
Buttermilk can also have several disadvantages related to its salt content and possible allergic reactions.
1. Maybe high in salt
Some buttermilk products are high in salt, so it’s important to check the nutrition label if you need to limit your sodium intake.
Consuming a large amount of salt is associated with an increased risk of high blood pressure, especially in people sensitive to salt. High blood pressure is a risk factor for heart disease.
For people sensitive to dietary salt, diets high in sodium can damage the heart, kidneys, brain, and blood vessels.
Foods low in sodium are defined as having 140 mg of sodium or less per serving. In comparison, 1 cup (240 ml) of buttermilk can contain 300 to 500 mg of this nutrient.
Low-fat buttermilk often contains even more sodium than the fatter versions.
2. May cause allergic reactions or digestive problems in some people.
Buttermilk contains lactose, which many people are intolerant of.
Although buttermilk appears to be more easily digested by some lactose-intolerant people, many may still be sensitive to its lactose content.
Symptoms of lactose intolerance include an upset stomach, diarrhoea, and a feeling of gas.
Buttermilk is also naturally rich in histamine, a chemical that plays a role in immune, digestive, and neurological processes. People with histamine intolerance should avoid foods containing histamine, as it can cause headaches, diarrhea, and skin irritation.
People who are allergic to milk, rather than intolerant, should not consume buttermilk at all. Milk allergy can cause vomiting, wheezing, hives, upset stomach, and even anaphylaxis in some people.
3. May contain hormones and antibiotics in some countries.
Many countries, such as the United States, Brazil, and China, added hormones and antibiotics to dairy products, which then end up in buttermilk. These compounds are of a public health concern due to their excessive use in the food system.
One of the main hormones used in the dairy industry is recombinant bovine growth hormone (rBGH). It is man-made and used to increase milk production in dairy cows.
RBGH has been widely used in the United States since 1993, but it is banned in the EU and Canada.
Dairy cows treated with rBGH have been found to have increased levels of insulin-like growth factor-1 (IGF-1), which research suggests may play a role in the growth of ■■■■■■ cancers. , prostate and colon.
Antibiotics are also widely used in the dairy industry. They can be used to treat disease in an animal or herd or as a prophylactic measure to prevent disease in livestock.
Antibiotics are a public health concern because their overuse can lead to the overgrowth of bacteria resistant to antibiotics. Consumers are therefore at increased risk of contracting infections which can be very difficult to treat or even fatal.
To reduce your exposure to hormones, you can also look for buttermilk labeled without rBGH or without rBST.
Some buttermilk can be high in salt and contain compounds like hormones, antibiotics, histamine, and lactose, which can be problematic for some people.
How to prepare buttermilk substitutes?
If you don’t have buttermilk available or if you prefer to use something else, there are several substitutions.
Acidified buttermilk
To make sour buttermilk you need milk and an acid. The two are mixed together, causing the milk to curdle.
Acidified buttermilk can be made from dairy milk of any fat content. It can also be made with non-dairy milk substitutes, such as soy, almond or cashew milk. Acids like lemon juice, white vinegar, or apple cider vinegar work well.
The ratio is 1 cup (240 ml) of milk to 1 tbsp. (15 mL) acid. Gently mix the two ingredients and let the mixture sit for 5 to 10 minutes until it begins to curdle.
Natural yogurt
Like buttermilk, plain yoghurt contains living and active cultures. You can use plain yoghurt as a buttermilk substitute in a 1: 1 ratio for baking.
If the recipe calls for 1 cup (240 ml) of buttermilk, you can substitute 1 cup (240 ml) of yoghurt.
Cream of tartar
Cream of tartar is a by-product of wine production. It is an acid that is commonly used in baking as a leavening agent. This is because cream of tartar combined with baking soda produces carbon dioxide gas.
Combine 1 cup (240 mL) milk with 1 3/4 tsp. (6 g) cream of tartar and let stand for a few minutes.
To prevent the mixture from becoming lumpy, first mix the cream of tartar with a few tablespoons of milk, before adding it to the rest of the milk.
There are several substitutions that can be made for buttermilk in baking. Many of them use a combination of acid and dairy or non-dairy milk.
Buttermilk is a dairy product rich in vitamins and minerals that may provide several benefits for bones, heart, and ■■■■ health.
Nonetheless, it can be high in salt, hormones, and antibiotics and can cause problems for people with allergies to milk, as well as lactose or histamine intolerance.
If you are tolerant of dairy products, buttermilk is a great addition to a healthy diet.
Conclusion
Traditional buttermilk is the liquid leftover after turning whole milk into butter. This type of buttermilk is rarely found in Western countries today but remains common in parts of Nepal, Pakistan, and India.
Today, buttermilk consists mainly of water, lactose (milk sugar) and casein (milk protein).
It has been pasteurized and homogenized, and cultures of lactic acid-producing bacteria have been added, which may include Lactococcus lactis or Lactobacillus bulgaricus .
Lactic acid increases the acidity of buttermilk and prevents unwanted bacterial growth, which extends its shelf life. It also gives buttermilk its slightly sour taste, which results from the bacterial fermentation of lactose, the primary sugar in milk.
Buttermilk is thicker than milk. When the bacteria in the drink produce lactic acid, the pH is reduced and casein, the primary protein in milk, solidifies.
When the pH is reduced, buttermilk curdles and thickens. This is because a lower pH makes buttermilk more acidic. The pH scale goes from 0 to 14, with 0 being the most acidic. Cow’s milk has a pH of 6.7-6.9, compared to 4.4-4.8 for buttermilk.
