People who have diabetes face the risk of elevated glucose levels. When one consumes food,  the digestive system breaks it down into glucose.

This glucose then moves to various body parts for energy, particularly the heart. However, people with diabetes have excess glucose in the blood due to a lack of insulin production or improper use. Studies have shown that this combination of factors can lead to serious chronic diseases.

Nutritionists and doctors advise that those living with diabetes should stick to a particular diet. It includes sustenance that is simple to break down and has a low sugar content as well as a low glycemic index (GI). However, it can sometimes leave people with diabetes uncertain about which foodstuffs are the most appropriate for them.

Buttermilk for Diabetics – An Overview

Buttermilk is a superfood full of nutrients, minerals, vitamins and proteins. It is a fermented drink made up of milk or milk substitutes and contains lactic acid produced by microorganisms, which gives it a high nutritional value. 

Buttermilk offers many health benefits, including anti-cancer, detoxification of the body, improved gut health, healing of acne scars, prevention of dandruff, heart health and circulation improvements, and anti-inflammatory properties. In addition, it is rich in antioxidants.

If you have diabetes and are looking for a hydrating, cholesterol-free drink, which is low on the glycemic index, look no further than buttermilk!

This nutritious drink will provide you with many health benefits and will be a pleasant addition to your diet. So don’t hesitate, and enjoy a glass today!

Buttermilk – Nutrition and Glycemic Index

Buttermilk, a traditional cooling summer drink, is comforting and familiar. There are four types of buttermilk: traditional buttermilk, acidified buttermilk, spiced buttermilk, and cultured buttermilk. However, you should always stick to the age-old traditional version of buttermilk. It is healthy and offers maximum health benefits.

Traditional buttermilk, on the side of fermentation, has a low glycemic index. Its glycemic index is approximately 35. That categorises buttermilk as a drink with a low glycemic index, making it a safer option for people with diabetes.

One hundred ml of buttermilk contains the following nutrients.

  • Energy: 62 kCal
  • Protein: 3.21g
  • Fats: 3.31g
  • Carbohydrates: 4.88g
  • Calcium: 115g
  • Beta Carotene: 7µg
  • Vitamin A: 165 IU

Buttermilk is a fermented drink and a favourite in many households for its rich flavour and cooling qualities. Despite its name, it does not contain butter, as it is a by-product of churning butter, so it is fat-free and has a low glycemic index (GI).

Advantages of Buttermilk for Diabetes Patients

Buttermilk is not only the best choice for people with diabetes in terms of health but it also tastes great. Here are some of the fantastic benefits of buttermilk for people with diabetes.

Rich with Probiotics to Aid Digestion

A study has demonstrated that probiotics and fermented foods share a close connection. Fermented buttermilk, for example, is exceptionally high in probiotics, which are beneficial bacteria that can help the body in various ways. 

Probiotics are especially beneficial for digestion, as they aid in the smooth passage of food through the digestive system. Consequently, probiotics are vital for people with diabetes as they help regulate blood sugar levels.

Low Glycemic Index

Buttermilk has a low glycemic index of 35, making it an ideal drink for people with diabetes.

It is low in fat and calories and contains moderate protein, making it an excellent choice for those with type 1, 2, or gestational diabetes.

In addition, its low GI helps to keep blood sugar levels low. Hence, people with diabetes can consume buttermilk without any concerns.

Fat-free for Promoting Weight Loss

In our modern world, where people have access to apps like HealthifyMe, one can simplify dietary requirements for those with chronic illnesses.

For instance, people with diabetes need to consume foods that are easy to digest, low in fat, or even fat-free. Buttermilk is an excellent option as it is a low-calorie drink with no added butter or fats. That makes it perfect for those with diabetes.

Studies have demonstrated a connection between the obesity epidemic and the prevalence of type 2 diabetes mellitus. Most type-2 diabetes patients are overweight or obese, which increases their risk of developing cardiometabolic complications.

These complications significantly contribute to the morbidity and mortality rates seen in these patients. Hence, it is vital to manage and lose weight to combat diabetes.

For those looking to lose weight and/or manage diabetes, buttermilk can be a great option – low in calories and fat. Consuming this drink, with a healthy balanced diet, can help keep weight in check.

Abundant Potassium Levels for Regulating Cholesterol

According to a recent study, people with diabetes are more likely to suffer from heart problems.

To maintain a healthy heart, they should pay special attention to their diet and avoid foods high in cholesterol or triglycerides. These substances can end up clogging the heart vessels, leading to a stroke in the long run. 

To counteract this, people with diabetes should choose potassium-rich foods like buttermilk. It is because potassium helps to reduce cholesterol levels and regulate blood pressure.

Combats Dehydration

Individuals with diabetes often suffer from polyuria, characterised by frequent urination where glucose and toxins excrete from the body. The condition also has the nickname “sweet urination”. It can lead to dehydration and cravings for sweet foods, which could worsen things. 

It is essential to ensure that people with diabetes remain adequately hydrated all the time. Therefore, it is crucial to provide them with liquids, such as buttermilk.

That is because buttermilk contains essential nutrients like magnesium, calcium, and sodium, which can keep them active and hydrated. 

The HealthifyMe Note

Diabetes, in any of its forms (type 1, type 2, or gestational), can be managed with a healthy lifestyle. It includes regular physical activity, a balanced diet with minimal added sugars and high-cholesterol foods, and stress-free life. Replacing unhealthy food items with natural sugars and low-fat food options is a great way. Buttermilk, which is fat-free and has good lactose levels, is especially beneficial for those with diabetes.

Pro Tips to Consume Buttermilk

Knowing what to consume is just as important as knowing when to drink it. Fortunately, buttermilk is safe for people with diabetes. With the HealthifyMe Pro, you can talk to a nutritionist and get expert insights on when to drink it. 

The HealthifyMe team recommends drinking buttermilk after meals to slow the rise in blood sugar levels. Furthermore, buttermilk can also be an excellent way to start your day.

This fermented drink is full of probiotics to promote a healthy digestive system. Drinking buttermilk will help you have regular bowel movements.

Here are some other pro tips.

  • When drinking buttermilk, it is best to do so on an empty stomach if one suffers from gut-related problems. It will allow the beneficial microbes in the buttermilk to act more effectively upon the digestive system. 
  • Drinking buttermilk at night can help promote better sleep quality due to its calcium content and the amino acid tryptophan, which helps produce melatonin. Melatonin regulates our sleep-wake cycle, which the blue light from our electronic devices can disrupt. 
  • One can also use buttermilk to enhance the flavour and aroma of many dishes, like sambar, curries, scones, and sauces.


Once diagnosed with diabetes, it is essential to understand that this is a chronic and permanent condition. However, one can still lead a healthy life with diabetes as long as one prioritises nutrition, fitness and happiness. Eating fresh, homemade, fat-free, and low-sugar food is key to managing diabetes. 

Buttermilk is a popular drink amongst people with diabetes due to its nutritional benefits.

However, with the help of HealthifyMe Pro 2.0, people with diabetes can access various other foods to help them manage the condition. Moreover, one can monitor their blood sugar levels and access information on the nutritional values of their food.

Frequently Asked Questions (FAQs)

Q: Is buttermilk high in sugar?

A: Buttermilk is a low-sugar food. It is made from cow’s milk, which is low in sugar, and the fermentation process used to make buttermilk removes most of the sugar. As a result, it contains only trace amounts of sugar, which makes it an excellent choice for those looking to reduce their sugar intake.

Q: Who should avoid buttermilk?

A: Those with lactose intolerance should avoid buttermilk, as it contains a high amount of lactose. People on a sodium-restricted diet should also avoid buttermilk, as it has a high amount of sodium. Finally, those with a dairy allergy should avoid buttermilk, as it contains dairy proteins that can cause an allergic reaction.

Q: Does buttermilk trigger insulin?

A: Buttermilk does contain some carbs, but it is not considered a high-glycemic food and does not generally trigger a significant insulin response. The majority of the carbohydrates in buttermilk come from the natural sugar lactose, which is slowly broken down and absorbed into the bloodstream, resulting in a moderate rise in blood sugar and insulin. Additionally, buttermilk contains beneficial proteins and fats, which help slow digestion and reduce the amount of insulin released.

Q: What is the side effect of buttermilk?

A: Buttermilk is a dairy product that can provide several health benefits. However, like any other food, it can also have side effects. Some of the most common side effects of buttermilk include abdominal discomfort, nausea, and vomiting. In addition, those who are lactose intolerant may experience bloating, gas, or diarrhoea. Additionally, those with kidney issues should limit their intake of buttermilk, as it is high in potassium.

Q: Does buttermilk increase blood pressure?

A: Buttermilk is a traditional dairy product made from the liquid left behind after churning butter out of cream. While it contains calcium, potassium, vitamin D, and other nutrients, no scientific evidence suggests that it can increase blood pressure. Buttermilk may even help reduce blood pressure. Therefore, it is unlikely that drinking buttermilk would lead to an increase in blood pressure.

Q: Does buttermilk raise cholesterol?

A: Buttermilk is fermented milk that can be a healthier alternative to regular milk. It has less fat and cholesterol than regular milk and contains beneficial probiotics. However, while buttermilk may be more nutritious than regular milk, it can still raise cholesterol levels. In addition, buttermilk is high in saturated fat, which can contribute to an increase in cholesterol. Therefore, it should be consumed in moderation and paired with a balanced diet and regular physical activity.

The Research Sources

1. Kolb H, Kempf K, Röhling M, Martin S. Insulin: too much of a good thing is bad. BMC Med. 2020 Aug 21;18(1):224. doi: 10.1186/s12916-020-01688-6. PMID: 32819363; PMCID: PMC7441661.,increased%20risk%20of%20cardiovascular%20disease.

2. Ebner S, Smug LN, Kneifel W, Salminen SJ, Sanders ME. Probiotics in dietary guidelines and clinical recommendations outside the European Union. World J Gastroenterol. 2014 Nov 21;20(43):16095-100. doi: 10.3748/wjg.v20.i43.16095. PMID: 25473160; PMCID: PMC4239494.

3. Wilding JP. The importance of weight management in type 2 diabetes mellitus. Int J Clin Pract. 2014 Jun;68(6):682-91. doi: 10.1111/ijcp.12384. Epub 2014 Feb 18. PMID: 24548654; PMCID: PMC4238418.

4. Leon BM, Maddox TM. Diabetes and cardiovascular disease: Epidemiology, biological mechanisms, treatment recommendations and future research. World J Diabetes. 2015 Oct 10;6(13):1246-58. doi: 10.4239/wjd.v6.i13.1246. PMID: 26468341; PMCID: PMC4600176.

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