Is Buttermilk Good For Diabetes?

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.  

Benefits of Buttermilk

Buttermilk not only hydrates and refreshes the body but also nourishes it by providing a lot of benefits:

• It is an excellent source of probiotics, which keeps the gut healthy.
• It helps in digesting food.
• It helps in maintaining bone mass.
• It maintains body weight due to less fat content.
• It maintains body glucose levels due to less sugar.

Benefits of Buttermilk for Diabetes

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.

• Buttermilk has a low glycemic index, which suits people with type-2 diabetes and even people with gestational diabetes.
• It contains minimum fat, which regulates weight, thus helping people with diabetes. It can be a healthy and sugar-free alternative drink for people living with diabetes. It is also an excellent source of probiotics that are healthy for the digestive system and easily digestible due to lactic acid, which aids in smooth bowel movement.
• Potassium in buttermilk keeps cholesterol levels in check and regulates blood pressure. This especially helps people who suffer both from diabetes and high blood pressure issues.
• The presence of zinc in the buttermilk helps heal wounds and break carbohydrates, which are beneficial for people living with diabetes.

Have a look on a list of foods to avoid with diabetes to eliminate any health risk

Glycemic Index of Buttermilk - Blood Sugar Levels

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.

Tips for using Buttermilk

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.

Ways of Consuming Buttermilk

• It can be used simply as a plain beverage or can be spiced up by adding roasted cumin, mint, black pepper, and salt for extra tanginess.
• It can be added to curries or dals to boost the food’s taste.
• It can be added to soups as a flavouring agent.
• It can be made into a buttermilk smoothie by adding fruits.

Main Health Benefits

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.

FAQs

1. How much Sugar is there in Buttermilk?

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.

2. How to make Buttermilk at home?

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.