Alternatives To Whey And Their Benefits

Many American recipes incorporate so-called  buttermilk,  buttermilk or buttermilk. However, in some countries it does not exist, so we must turn to alternatives to whey. This food can have a number of health benefits, so it is a good idea to introduce it into your diet.

That is why in this space we want to show you some substitutes that you can use to replace this ingredient. They don’t exactly contain all of its nutrients, but they can mimic some of its properties. Keep reading and get to know them.

Information about buttermilk

Splash of milk on white background

Whey is slightly acidic milk. The acidity of this product comes from the acids present in it, especially lactic acids, since the whey proteins are slightly curdled. Decades ago, when butter was whipped by hand, there was a liquid left over at the end of this process. This liquid was called “buttermilk”, it contained less butterfat than regular butter.

In conclusion, buttermilk is healthier than butter or sour cream. Today, producers add lactic acid bacteria to skim or low-fat milk to produce whey.

Main nutritional properties

Alternatives to whey and its benefits

It is a source of vitamins

Whey is a  great source of  B  vitamins (B1, B6 and B12 ), essential for the proper development and functioning of the body. Specifically, vitamin B12 plays an essential role in the prevention of diseases such as anemia, which can lead to chronic tiredness and fatigue. This is stated by research published in the  International Journal for Vitamin and Nutrition Research.

This compound is also rich in vitamins C and D that serve to strengthen the immune system. Something to keep in mind in winter, when we are much more exposed to flu and colds.

Contains in minerals

Another important property of whey, according to a finding published in the  Revista Chilena de NutriciĆ³n,  is that it has a high concentration of minerals such as calcium, phosphorus, potassium, sodium, manganese and magnesium, all of which are essential for the proper functioning of the body.

It has a low caloric intake

Whey is a food capable of nutritionally enriching many preparations without significantly increasing their caloric intake. For this reason it is useful to introduce within the framework of a diet with a goal of weight loss.

Main benefits of buttermilk

As you have already seen, all the main nutrients in whey will ensure that we gain quality of life, something that will later translate into a series of benefits that must be taken into account and that we will summarize along these last lines:

  • It is beneficial for the intestinal flora. It has been shown in the Journal of Dairy Science to act as a probiotic within the intestinal flora, making it useful for treating some conditions such as diarrhea or constipation.
  • Perfect supplement for athletes.  It has also become a perfect ally when it comes to doing sports, since it promotes a better synthesis of carbohydrates that will later be converted into energy, sometimes so necessary to face the day or to carry out a high intensity exercise.

5 Alternatives to buttermilk

1. Cream of tartar

We measure 1 3/4 teaspoon cream of tartar plus a cup of milk. We whisk to combine and let stand at room temperature for 5-10 minutes, until set. Then stir and reserve.

2. Lemon juice

We add a tablespoon of lemon juice, 15 milliliters, to 250 milliliters of semi-skimmed or skimmed milk. Let the mixture rest at room temperature for about 5-10 minutes. It will look like cut milk or very runny yogurt. We stir and that’s it.

3. Yogurt

In a liquid measuring cup, we mix two tablespoons of milk with enough plain yogurt to make one cup. Stirring becomes a quick replacement for buttermilk.

4. Sour cream

If you have sour cream on hand, you can easily make a buttermilk substitute by thinning the sour cream with a little milk until it reaches the consistency of butter. We stir to mix and then use.

5. White or apple cider vinegar

We add a tablespoon of white or apple vinegar, 15 milliliters, to 250 milliliters of semi-skimmed or skimmed milk.  Let the mixture rest at room temperature for 5-10 minutes (it should have a curdled appearance). Finally it is necessary to remove.

Whey, an optimal food for a healthy diet

Thus, you already know the benefits of whey and its possible substitutes to include them in your diet. Keep in mind that many of these substitutes do not contain all of the properties of buttermilk, but they do resemble each other in taste and texture.

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