Exploring the Nutritional Composition of Buttermilk
The Macronutrients in Buttermilk
One of the key aspects of understanding the nutritional composition of buttermilk is examining its macronutrient content. Macronutrients are the nutrients that our bodies need in large quantities, including carbohydrates, proteins, and fats.
Buttermilk is relatively low in carbohydrates, making it a suitable option for those following a low-carb or ketogenic diet. It contains about 12 grams of carbohydrates per cup, with most of them coming from lactose, a naturally occurring sugar in milk.
Protein is another important macronutrient found in buttermilk. It provides essential amino acids that our bodies need for various functions, such as building and repairing tissues. Buttermilk typically contains around 8 grams of protein per cup, making it a decent source of this nutrient.
When it comes to fats, buttermilk is relatively low in total fat content. It contains approximately 2 grams of fat per cup, with most of it being saturated fat. While saturated fat has been associated with an increased risk of heart disease, it is important to note that the overall impact of saturated fat on health is still a topic of debate among experts.
Micronutrients and Buttermilk
In addition to macronutrients, buttermilk also contains various micronutrients that are essential for our overall health. Micronutrients are vitamins and minerals that our bodies need in smaller quantities.
Buttermilk is a good source of calcium, a mineral that plays a crucial role in maintaining strong bones and teeth. It also contains phosphorus, which works alongside calcium to support bone health. Additionally, buttermilk provides smaller amounts of other minerals like potassium and magnesium.
Vitamins are another important component of buttermilk’s nutritional profile. It contains significant amounts of vitamin B12, which is essential for the production of red blood cells and the proper functioning of the nervous system. Buttermilk also contains smaller amounts of other B vitamins, such as riboflavin and pantothenic acid.
Potential Health Risks of Buttermilk
While buttermilk can be a nutritious addition to a balanced diet, it is important to be aware of potential health risks associated with its consumption.
One concern is the lactose content in buttermilk, which may pose a problem for individuals with lactose intolerance. Lactose intolerance is the inability to digest lactose, the sugar found in milk and dairy products. Symptoms of lactose intolerance can include bloating, gas, and diarrhea. If you have lactose intolerance, it is advisable to consume buttermilk in moderation or opt for lactose-free alternatives.
Another consideration is the saturated fat content in buttermilk. While the impact of saturated fat on health is still debated, it is generally recommended to limit its consumption to reduce the risk of heart disease. If you have existing heart conditions or are at risk of heart disease, it may be wise to choose low-fat or fat-free versions of buttermilk.
The Benefits of Buttermilk in a Ketogenic Diet
Low in Carbohydrates and High in Healthy Fats
One of the main principles of a ketogenic diet is to limit carbohydrate intake and increase the consumption of healthy fats. Buttermilk fits well within this framework as it is relatively low in carbohydrates and contains a good amount of healthy fats. This makes it a suitable choice for those following a ketogenic diet, as it can help maintain the desired state of ketosis.
Rich in Protein and Essential Nutrients
Buttermilk is not only low in carbohydrates and high in healthy fats, but it is also rich in protein and essential nutrients. Protein is crucial for muscle growth and repair, and it can help keep you feeling full and satisfied. Additionally, buttermilk contains important nutrients such as calcium, potassium, and vitamin B12, which are essential for overall health and wellbeing.
Potential Health Risks of Buttermilk
While buttermilk can be a beneficial addition to a ketogenic diet, it is important to be aware of any potential health risks associated with its consumption. One potential risk is the presence of lactose, a type of sugar found in milk and dairy products. Individuals who are lactose intolerant may experience digestive issues such as bloating, gas, and diarrhea when consuming buttermilk.
Moderation is Key
As with any food, moderation is key when incorporating buttermilk into a ketogenic diet. While it can provide valuable nutrients and fit within the macronutrient ratios of a ketogenic diet, excessive consumption may lead to an imbalance in nutrient intake. It is important to listen to your body and consume buttermilk in moderation to avoid any potential negative effects.
Potential Health Risks of Consuming Buttermilk on a Ketogenic Diet
1. High Carbohydrate Content
One of the primary concerns when it comes to consuming buttermilk on a ketogenic diet is its high carbohydrate content. While buttermilk is a dairy product, it still contains a significant amount of carbohydrates, which can hinder the body’s ability to enter and maintain a state of ketosis. Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates. Consuming buttermilk, with its high carbohydrate content, can potentially disrupt this process and make it more difficult to achieve and sustain ketosis.
2. Potential Blood Sugar Spikes
Another potential health risk of consuming buttermilk on a ketogenic diet is the potential for blood sugar spikes. Due to its carbohydrate content, buttermilk can cause a rapid increase in blood sugar levels, especially in individuals who are sensitive to carbohydrates. This can be particularly problematic for those following a ketogenic diet, as maintaining stable blood sugar levels is crucial for achieving and maintaining ketosis. Blood sugar spikes can not only hinder weight loss efforts but also have negative effects on overall health.
3. Impact on Weight Loss Goals
For individuals following a ketogenic diet for weight loss purposes, consuming buttermilk may pose a risk to their goals. As mentioned earlier, buttermilk is relatively high in carbohydrates, which can impede the body’s ability to burn fat for fuel. This can make it more challenging to achieve weight loss goals, as the body may continue to rely on carbohydrates for energy instead of tapping into its fat stores. It’s important to consider the impact of buttermilk on weight loss efforts and make informed choices based on individual goals.
4. Potential Digestive Issues
Some individuals may experience digestive issues when consuming buttermilk on a ketogenic diet. This can be attributed to the lactose content in buttermilk, which can be difficult for some individuals to digest. Lactose intolerance is a common condition, and consuming buttermilk can lead to symptoms such as bloating, gas, and diarrhea. It’s important to be aware of any potential digestive issues and consider alternative options if necessary.
5. Nutrient Imbalance
While buttermilk can be a source of essential nutrients such as calcium and protein, consuming it in excess on a ketogenic diet may lead to a nutrient imbalance. The high carbohydrate content of buttermilk can overshadow the nutritional benefits it provides, potentially leading to an inadequate intake of other essential nutrients. It’s important to maintain a balanced and varied diet to ensure all nutrient needs are met while following a ketogenic diet.
Managing Buttermilk Consumption for Optimal Ketosis
Understanding the Nutritional Profile of Buttermilk
Before delving into the risks, it is crucial to understand the nutritional composition of buttermilk. Buttermilk is relatively low in carbohydrates, with approximately 12 grams per cup. However, it does contain a moderate amount of protein, with around 8 grams per cup. Additionally, buttermilk is a good source of calcium, potassium, and vitamin B12.
Monitoring Carbohydrate Intake
One of the primary concerns when consuming buttermilk on a ketogenic diet is its carbohydrate content. While buttermilk is lower in carbs compared to regular milk, it still contains a significant amount. To manage your carbohydrate intake effectively, it is essential to track your daily macros and ensure that the carbohydrates from buttermilk fit within your allotted limit.
Choosing Low-Carb Alternatives
If you find that buttermilk is pushing you over your daily carbohydrate limit, it may be worth considering low-carb alternatives. Unsweetened almond milk or coconut milk can be excellent substitutes for buttermilk in recipes or as a standalone beverage. These alternatives typically have fewer carbohydrates and can help you maintain ketosis more easily.
Moderation is Key
While buttermilk can be enjoyed in moderation on a ketogenic diet, it is crucial to practice portion control. Consuming large quantities of buttermilk can lead to an increase in carbohydrate intake, potentially hindering your progress towards ketosis. Be mindful of your serving sizes and aim to incorporate buttermilk into your diet in a balanced manner.
Consulting with a Healthcare Professional
If you have specific health concerns or are unsure about how buttermilk fits into your ketogenic diet, it is always advisable to consult with a healthcare professional. They can provide personalized guidance based on your individual needs and help you make informed decisions about your buttermilk consumption.
By understanding the nutritional profile of buttermilk, monitoring your carbohydrate intake, choosing low-carb alternatives when necessary, practicing moderation, and seeking professional advice when needed, you can effectively manage your buttermilk consumption for optimal ketosis. Remember, the key to success on a ketogenic diet lies in maintaining a careful balance of macronutrients while enjoying the foods you love.
Alternatives to Buttermilk in a Ketogenic Diet
Unsweetened Almond Milk
One of the most versatile alternatives to buttermilk in a ketogenic diet is unsweetened almond milk. This plant-based milk is low in carbohydrates and contains healthy fats, making it an excellent choice for those following a ketogenic lifestyle. Unsweetened almond milk can be used as a substitute for buttermilk in recipes such as pancakes, muffins, and dressings. Its mild flavor and creamy texture make it a seamless replacement that won’t compromise the taste or texture of your dishes.
Coconut Milk
Another great alternative to buttermilk is coconut milk. This creamy and rich milk is derived from the flesh of coconuts and is naturally low in carbohydrates. Coconut milk can be used in both sweet and savory recipes, making it a versatile option for those on a ketogenic diet. Whether you’re making a creamy curry or a delicious smoothie, coconut milk can provide the same tangy and creamy consistency that buttermilk offers.
Greek Yogurt
For those who can tolerate dairy, Greek yogurt can be a suitable alternative to buttermilk. Greek yogurt is high in protein and low in carbohydrates, making it a great addition to a ketogenic diet. Its thick and creamy texture can mimic the consistency of buttermilk in recipes such as marinades, dips, and baked goods. Just make sure to choose a plain, unsweetened variety to keep your carbohydrate intake in check.
Sour Cream
Sour cream is another dairy-based alternative that can be used in place of buttermilk. With its tangy flavor and creamy texture, sour cream can add depth and richness to your dishes. It can be used as a substitute for buttermilk in recipes such as dressings, sauces, and even baked goods. Opt for full-fat sour cream to ensure you’re getting the necessary healthy fats while keeping your carbohydrate intake low.
Lemon Juice or Vinegar with Milk
If you’re in a pinch and don’t have any of the aforementioned alternatives on hand, you can create a buttermilk substitute using lemon juice or vinegar with milk. Simply mix one tablespoon of lemon juice or vinegar with one cup of milk (dairy or non-dairy) and let it sit for a few minutes until it curdles. This mixture can be used as a substitute for buttermilk in recipes that require its tangy flavor and acidic properties.
By incorporating these alternatives into your ketogenic diet, you can enjoy the flavors and textures that buttermilk provides without compromising your health or straying from your dietary goals. Experiment with these options and discover new ways to enhance your cooking and baking while staying true to your ketogenic journey.
Incorporating Buttermilk into Ketogenic Recipes
1. Choose Full-Fat Buttermilk
When selecting buttermilk for your ketogenic recipes, opt for full-fat versions. Full-fat buttermilk contains a higher percentage of fat and lower levels of carbohydrates, making it a better fit for a low-carb, high-fat diet. This will help you maintain ketosis while still enjoying the benefits of buttermilk in your dishes.
2. Use Buttermilk in Moderation
While buttermilk can add flavor and moisture to your ketogenic recipes, it’s important to use it in moderation. Buttermilk does contain some carbohydrates, which can impact your daily carb intake. Be mindful of the portion sizes and adjust your overall meal plan accordingly to stay within your desired macronutrient ratios.
3. Pair Buttermilk with Low-Carb Ingredients
To further reduce the impact of buttermilk on your ketogenic diet, consider pairing it with low-carb ingredients. For example, you can use buttermilk in combination with almond flour or coconut flour to create delicious and keto-friendly baked goods. This way, you can enjoy the taste of buttermilk without compromising your dietary goals.
4. Experiment with Alternative Options
If you’re concerned about the health risks associated with buttermilk, you can explore alternative options that provide similar flavors and textures. For instance, you can try using unsweetened almond milk or coconut milk as substitutes in your recipes. These alternatives are lower in carbohydrates and can still contribute to the desired taste and consistency.
5. Consult with a Healthcare Professional
As with any dietary changes, it’s always a good idea to consult with a healthcare professional, such as a registered dietitian or nutritionist, before incorporating buttermilk into your ketogenic recipes. They can provide personalized guidance based on your specific health needs and goals, ensuring that you make informed decisions about your diet.
By following these steps, you can safely incorporate buttermilk into your ketogenic recipes while minimizing the associated health risks. Remember to choose full-fat buttermilk, use it in moderation, pair it with low-carb ingredients, experiment with alternatives, and seek professional advice when needed. With these considerations in mind, you can enjoy the flavors and benefits of buttermilk while staying on track with your ketogenic lifestyle.
Tips for Choosing and Storing Buttermilk for a Ketogenic Lifestyle
1. Look for Full-Fat Buttermilk
When selecting buttermilk for your ketogenic diet, opt for full-fat varieties. Full-fat buttermilk contains a higher percentage of fat, which is essential for maintaining ketosis. Low-fat or skimmed buttermilk may have higher carbohydrate content, which can hinder your progress on a ketogenic diet. By choosing full-fat buttermilk, you can ensure that you’re getting the right balance of fats and minimizing your carbohydrate intake.
2. Check the Ingredients List
Before purchasing buttermilk, take a moment to read the ingredients list. Look for a product that contains minimal additives and preservatives. Some brands may add sugar or other sweeteners to enhance the taste, which can increase the carbohydrate content. Opt for buttermilk with a simple ingredients list, preferably containing only milk and bacterial cultures. This will help you avoid any unnecessary carbohydrates and additives that may hinder your ketogenic goals.
3. Consider Organic Options
If possible, choose organic buttermilk for your ketogenic lifestyle. Organic products are produced without the use of synthetic pesticides, hormones, or antibiotics. By opting for organic buttermilk, you can minimize your exposure to potentially harmful chemicals and ensure that you’re consuming a higher quality product. Additionally, organic farming practices often prioritize animal welfare, which can be an important consideration for those following a ketogenic lifestyle.
4. Store Properly to Maintain Freshness
To ensure the freshness and quality of your buttermilk, it’s important to store it properly. After opening the container, make sure to seal it tightly and store it in the refrigerator. Buttermilk can spoil quickly if not stored correctly, so it’s essential to keep it at a consistent temperature. Additionally, avoid storing buttermilk near strong-smelling foods, as it can absorb odors easily. By following these storage tips, you can extend the shelf life of your buttermilk and enjoy it for longer periods.
5. Check Expiration Dates
Lastly, always check the expiration date before purchasing or consuming buttermilk. Expired buttermilk can pose health risks and may not provide the desired taste and texture in your recipes. By checking the expiration date, you can ensure that you’re consuming fresh and safe buttermilk. If you notice any signs of spoilage, such as a foul odor or curdled texture, discard the buttermilk immediately to avoid any potential health issues.
By following these tips for choosing and storing buttermilk, you can make informed decisions that align with your ketogenic lifestyle. Remember to prioritize full-fat, minimal ingredient, and organic options, while also ensuring proper storage and checking expiration dates. With these considerations in mind, you can enjoy the benefits of buttermilk while staying on track with your ketogenic goals.
Frequently Asked Questions about Buttermilk and the Ketogenic Diet
Is buttermilk keto-friendly?
Buttermilk can be a tricky choice for those on a ketogenic diet. While it is low in carbohydrates, with approximately 12 grams per cup, it still contains a significant amount of lactose, a type of sugar found in milk. This can potentially disrupt ketosis, the metabolic state in which the body burns fat for fuel instead of carbohydrates. Therefore, it is important to consume buttermilk in moderation and consider its impact on your daily carbohydrate intake.
Can buttermilk be included in a ketogenic meal plan?
Including buttermilk in a ketogenic meal plan is possible, but it requires careful consideration of portion sizes and overall carbohydrate intake. It is recommended to opt for smaller servings of buttermilk and balance it with other low-carb, high-fat foods to maintain ketosis. Additionally, choosing full-fat buttermilk over low-fat or skim varieties can help increase the fat content of your meal and support ketosis.
Are there any health risks associated with consuming buttermilk on a ketogenic diet?
While buttermilk can be enjoyed as part of a balanced ketogenic diet, there are some potential health risks to be aware of. Firstly, individuals with lactose intolerance may experience digestive discomfort or symptoms such as bloating and diarrhea when consuming buttermilk. It is important to listen to your body and consider alternative options if you have lactose intolerance.
Additionally, buttermilk is a source of saturated fat, which has been linked to an increased risk of heart disease. While the ketogenic diet promotes the consumption of healthy fats, it is still important to be mindful of your overall saturated fat intake and choose other sources of healthy fats, such as avocados and nuts, to maintain a balanced diet.
Can buttermilk be substituted with other keto-friendly alternatives?
If you are looking for a keto-friendly alternative to buttermilk, there are several options to consider. Unsweetened almond milk or coconut milk can be used as substitutes in recipes, providing a similar creamy texture without the lactose and carbohydrates found in buttermilk. Additionally, you can create a homemade buttermilk substitute by combining a tablespoon of lemon juice or vinegar with a cup of unsweetened almond milk and letting it sit for a few minutes to curdle.
Reference Tables: Potential Health Risks of Consuming Buttermilk on a Ketogenic Diet
| Health Risk | Description |
|---|---|
| Increased Carbohydrate Intake | Buttermilk contains a small amount of carbohydrates, which can potentially disrupt ketosis, the metabolic state essential for a ketogenic diet. Consuming too much buttermilk may lead to an unintentional increase in carbohydrate intake, hindering the body’s ability to stay in ketosis and utilize fat for energy. |
| Impaired Weight Loss | While buttermilk can be a good source of protein and calcium, it also contains calories that can contribute to weight gain if consumed in excess. For individuals on a ketogenic diet aiming for weight loss, excessive consumption of buttermilk may impede progress by adding unnecessary calories to their daily intake. |
| Potential Allergies or Sensitivities | Some individuals may have allergies or sensitivities to dairy products, including buttermilk. Allergic reactions can range from mild symptoms like hives or digestive discomfort to more severe reactions like difficulty breathing or anaphylaxis. It is important to be aware of any potential allergies or sensitivities before incorporating buttermilk into a ketogenic diet. |
| Digestive Issues | Buttermilk contains lactose, a type of sugar found in milk. Individuals who are lactose intolerant may experience digestive issues such as bloating, gas, or diarrhea when consuming buttermilk. It is advisable to consider lactose intolerance when deciding whether to include buttermilk in a ketogenic diet. |
| High Sodium Content | Some commercially available buttermilk products may have a high sodium content. Excessive sodium intake can lead to increased blood pressure and potentially contribute to cardiovascular health issues. It is important to read labels and choose low-sodium options when incorporating buttermilk into a ketogenic diet. |
| Interference with Medications | Buttermilk contains compounds that may interact with certain medications. For example, the calcium in buttermilk can interfere with the absorption of certain antibiotics, thyroid medications, or osteoporosis medications. It is crucial to consult with a healthcare professional before consuming buttermilk if you are taking any medications to avoid potential interactions. |
Tips for Incorporating Buttermilk into a Ketogenic Diet Safely
| Tip | Description |
|---|---|
| Moderation is Key | While buttermilk can be enjoyed on a ketogenic diet, it is important to consume it in moderation. Be mindful of portion sizes and consider the overall macronutrient composition of your diet to ensure it aligns with your ketogenic goals. |
| Choose Low-Carb Options | Look for buttermilk products that have lower carbohydrate content. Some brands offer reduced-carb or sugar-free options that can be more suitable for a ketogenic diet. Read labels carefully and opt for products with minimal added sugars or carbohydrates. |
| Consider Homemade Alternatives | If you are concerned about the carbohydrate content or potential additives in store-bought buttermilk, consider making your own at home. This way, you have full control over the ingredients and can customize it to fit your ketogenic needs. |
| Monitor Your Body’s Response | Pay attention to how your body reacts to consuming buttermilk. If you experience any adverse effects, such as digestive issues or changes in ketone levels, consider reducing or eliminating buttermilk from your diet. Everyone’s body is unique, so it’s important to listen to your own signals. |
| Consult with a Healthcare Professional | If you have any underlying health conditions, allergies, or concerns about incorporating buttermilk into your ketogenic diet, it is always best to consult with a healthcare professional. They can provide personalized advice based on your specific needs and help you make informed decisions. |
| Explore Alternative Dairy Products | If buttermilk doesn’t align with your ketogenic goals or dietary preferences, consider exploring alternative dairy products that are lower in carbohydrates. Options like unsweetened almond milk or coconut milk can be suitable substitutes for buttermilk in various recipes. |
Is buttermilk good or bad for you?
Buttermilk can be a healthy addition to your diet. It is low in fat and calories, while being rich in essential nutrients like calcium, potassium, and vitamin B12. However, it is important to choose low-fat or non-fat options to keep it healthy.
Is it safe to drink buttermilk everyday?
Drinking buttermilk everyday can be safe and beneficial for most people. It can help improve digestion, boost immunity, and provide essential nutrients. However, it is important to listen to your body and consult with a healthcare professional if you have any specific health concerns.
Is buttermilk good for the kidneys?
Buttermilk can be beneficial for the kidneys due to its high potassium content. Potassium helps regulate blood pressure and kidney function. However, individuals with kidney disease or other kidney-related issues should consult with their healthcare provider before consuming buttermilk or any other food.
What are 3 benefits of buttermilk?
- Buttermilk is a good source of calcium, which is essential for strong bones and teeth.
- It contains probiotics that promote a healthy gut by improving digestion and reducing gastrointestinal issues.
- Buttermilk is low in fat and calories, making it a healthier alternative to other dairy products for weight management.
FAQ: Ketogenic Science – Buttermilk Health Risks
1. Is buttermilk suitable for a ketogenic diet?
Buttermilk can be a part of a ketogenic diet, but it’s important to consider its nutritional composition. While buttermilk is low in carbohydrates, it does contain some natural sugars. Therefore, it’s crucial to monitor your overall carbohydrate intake and ensure that buttermilk fits within your daily macronutrient goals.
2. Can buttermilk kick me out of ketosis?
Consuming buttermilk in moderation is unlikely to kick you out of ketosis. However, it’s essential to be mindful of your overall carbohydrate intake, as even small amounts of carbohydrates can affect ketosis. If you’re following a strict ketogenic diet, it’s recommended to track your carbohydrate intake and adjust your consumption of buttermilk accordingly.
3. Does buttermilk contain any hidden sugars?
Buttermilk naturally contains some sugars, primarily lactose. While the sugar content in buttermilk is relatively low compared to other dairy products, it’s still important to be aware of these sugars when following a ketogenic diet. Reading nutrition labels and choosing buttermilk with no added sugars can help you make informed choices.
4. Can buttermilk hinder weight loss on a ketogenic diet?
In moderation, buttermilk is unlikely to hinder weight loss on a ketogenic diet. However, it’s crucial to consider your overall calorie intake and ensure that buttermilk fits within your daily energy goals. If you’re experiencing a plateau in weight loss, it may be helpful to reassess your overall dietary choices, including the consumption of buttermilk.
5. Are there any potential digestive issues associated with buttermilk on a ketogenic diet?
Some individuals may experience digestive issues when consuming buttermilk, particularly if they have lactose intolerance or sensitivity. If you’re prone to digestive discomfort, it’s advisable to opt for lactose-free or low-lactose alternatives to buttermilk. Additionally, gradually introducing buttermilk into your diet can help your body adjust and minimize any potential digestive issues.
6. Can buttermilk affect cholesterol levels?
Buttermilk is generally low in fat and cholesterol. However, it’s important to consider your overall dietary choices and lifestyle factors when assessing the impact on cholesterol levels. If you have specific concerns about cholesterol, it’s recommended to consult with a healthcare professional who can provide personalized guidance based on your individual health profile.
7. Is buttermilk a good source of nutrients on a ketogenic diet?
Buttermilk can be a good source of nutrients, including calcium, protein, and vitamins. However, the nutrient content may vary depending on the brand and processing methods. It’s advisable to choose buttermilk that is fortified with additional nutrients or opt for other food sources to ensure a well-rounded nutrient intake on a ketogenic diet.
8. Can buttermilk be consumed by individuals with lactose intolerance?
Individuals with lactose intolerance may experience discomfort or digestive issues when consuming buttermilk due to its lactose content. However, lactose-free or low-lactose alternatives to buttermilk are available, which can be suitable options for those with lactose intolerance while following a ketogenic diet.
9. How much buttermilk can I consume on a ketogenic diet?
The amount of buttermilk you can consume on a ketogenic diet depends on your individual macronutrient goals and overall calorie intake. It’s recommended to track your carbohydrate and calorie intake and adjust your consumption of buttermilk accordingly. Consulting with a registered dietitian or nutritionist can provide personalized guidance based on your specific dietary needs.
10. Are there any specific health risks associated with consuming buttermilk on a ketogenic diet?
When consumed in moderation, there are generally no specific health risks associated with consuming buttermilk on a ketogenic diet. However, it’s important to consider your overall dietary choices, individual health conditions, and consult with a healthcare professional if you have any concerns or specific health conditions that may require dietary modifications.
Citations
- Buttermilk: Health Benefits and Side Effects of the Summer Drink
- Is Buttermilk Good for You? Benefits, Risks, and Substitutes
- 3 Side Effects of Buttermilk You Should Know
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- Chaas lover? These side effects of drinking buttermilk will …
- 10 Amazing Health Benefits of Drinking Buttermilk
- Is too much buttermilk bad for your health?
- What are the disadvantages of buttermilk?
- Buttermilk: A Nectar For Human Beings
- The Benefits and Side Effects of Buttermilk