Buttermilk or chaos is a commonly relished drink of Indians. Traditionally it is the liquid that comes out of butter after it is churned. However, nowadays, it is made by curdling milk by adding lemon or vinegar and letting it sit for some time. Traditionally a common drink of tropical regions relished especially during summers, it has found its way into the western markets, thanks to its health benefits.
Despite a coolant summer drink, buttermilk provides additional benefits to the body ranging from maintaining bone health to gut health. People having diabetes have so many restrictions on food consumption, which begs the question, is buttermilk good for diabetes? It is low in calories and contains minimum sugar, making it an ideal drink for people with diabetes.
Buttermilk not only hydrates and refreshes the body but also nourishes it by providing a lot of benefits:
People diagnosed with diabetes have a lot of restrictions in terms of food consumption. Before eating or drinking anything, people with diabetes have only one question in their minds: whether they should consume it or skip it. Thankfully, buttermilk is one such drink that they can consume without a second thought. Buttermilk offers a lot of benefits to people living with this disorder.
Have a look on a list of foods to avoid with diabetes to eliminate any health risk
Buttermilk has a low glycemic index (GI) of 35, making it a suitable drink for people with diabetes. Typically, it has natural sugars in lactose, which is healthier than added sugars and even natural sugars. Lactose doesn't cause any harm to people with diabetes, and they can safely consume it. It also doesn't raise insulin secretion like other dairy products.
Buttermilk can be used simply as a beverage or can be added to curries or pancakes. One thing that must be taken into consideration is that buttermilk should be used as such without adding extra sugar to it, especially for people living with this condition. Also, quantity is the key that determines the safety of any food product. To begin with, it's always safe to use 100-200 ml of buttermilk for drinking and checking whether your body reacts to its sugar content.
Buttermilk refreshes the body, maintains bone mass, and lowers blood pressure and cholesterol. It helps to keep the gut healthy. As it is low on the glycemic index, it can be consumed by people living with diabetes. It feels light on the stomach and helps in digestion due to the presence of gut-friendly bacteria. Unlike many dairy products, it is easily digestible and contains less lactose than regular milk.
Buttermilk is considered anti-inflammatory, which helps counter inflammation related to mouth like periodontitis. Overall, buttermilk is an ideal drink for people with diabetes. They should take it in a regulated quantity to gain maximum benefit.
245 ml buttermilk contains approximately 12 gms of sugar. However, the natural sugar lactose in the buttermilk is safe for consumption, even for people diagnosed with diabetes. Don't add extra table sugar into buttermilk as it can be harmful to people living with diabetes.
Buttermilk can be simply made at home by adding lemon or vinegar to milk. It can also be made by adding cultured buttermilk to regular milk and letting it ferment overnight or maximum of a day.
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