Is buttermilk keto friendly? – Calories, Nutrition and Keto Recipes
Is buttermilk Keto-Friendly?
Buttermilk is not considered to be very keto-friendly. This is because it contains a significant amount of carbohydrates namely, around 12g of carbs in a cup (245g). This might exceed the daily limit of carbs if you’re on a strict ketogenic diet which typically restricts total carbohydrate intake to 20-50g per day.
However, if you are following a more liberal or modified version of a keto diet, you might be able to include small amounts of buttermilk in your diet.
Nutritional Facts About buttermilk
Buttermilk is a fermented dairy product that is slightly acidic and tangy in taste. Apart from carbohydrates, it is also a good source of protein, providing around 8g per cup. It also contains a minimal amount of fat, just around 2g per cup, which is considerably low when compared to other dairy products.
Additionally, buttermilk is rich in several essential vitamins and minerals. It is a good source of Calcium, Vitamin B12, Riboflavin (B2) and Phosphorus. However, the high carbohydrate content can overshadow these beneficial nutrients when it comes to a keto diet.
Nutrition Facts Table
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 40 | 11 |
| Carbs | 5g | 1.4g |
| Sugar | 4.8g | 1.4g |
| Protein | 3.2g | 1g |
| Fat | 0.9g | 0.3g |
| Impact on Ketosis | Medium | Medium |
What is the Average Weight?
The average weight of buttermilk is about 245 grams per cup.
Additional Information About buttermilk
Buttermilk’s heat-tolerant beneficial bacteria can aid digestion and boost immunity. It is also often lower in calories and fat than whole milk. The lactic acid formed in the buttermilk during fermentation can help in digestion of nutrients and is beneficial for gut health. For those who are lactose intolerant, buttermilk might be easier to digest than regular milk.
Other Foods To Match With
Buttermilk can be paired with various foods such as salads, smoothies and even can be used in cooking and baking recipes as a souring agent. It works well in marinades, as the acidity helps to tenderize the meat. However, as mentioned earlier, in the context of a keto diet, its use should be moderated because of its relatively high carbohydrate content.
8 Famous Keto-Friendly Dishes To Try
In a ketogenic (keto) diet, one aims to intake a very low amount of carbs, a moderate amount of protein, and a high quantity of fat. Buttermilk, being slightly high in carbohydrates, doesn’t typically fit into a keto diet. However, there are alternatives such as sour cream or heavy cream that one can use in place of buttermilk to keep the recipe keto-friendly.
1. Keto-friendly Buttermilk Pancakes
Use almond flour, sour cream, and eggs to create a batter for delicious buttermilk-like pancakes. It’s low in carbs yet high in protein and fat, making it an ideal breakfast for a ketogenic diet.
2. Keto Buttermilk Roast Chicken
This recipe uses a mixture of spices, sour cream, and a little lemon juice to give the chicken a tangy, buttermilk-like flavor. It’s a protein-rich, low-carb alternative those on a keto diet would love.
3. Keto-friendly Buttermilk Dressing
A creamy, tangy dressing made with sour cream, mayonnaise, herbs, and a bit of vinegar. It’s excellent for salads and is high in fat, fitting perfectly into a keto diet.
4. Keto Buttermilk Substitute Biscuits
This recipe involves the use of almond flour, baking powder, butter, and heavy cream to create soft, savory biscuits. It has fewer carbs and is high in fats, ideal for those following a keto diet.
5. Keto-friendly Buttermilk Ranch Chicken Casserole
This dish replaces buttermilk with a mixture of sour cream and heavy cream alongside chicken, cheese, and vegetables. It’s a tantalizing, low-carb dish bursting with flavor.
6. Keto Buttermilk Substitute Fried Chicken
With almond flour coating and a heavy cream and egg wash, this recipe offers a crispy, delicious chicken. It’s high in protein and fats and low in carbs, perfect for keto enthusiasts.
7. Keto-friendly Buttermilk Substitute Mashed Cauliflower
A creamy, buttery side dish blending cauliflower, heavy cream, and butter. It’s high in fats, low in carbs, mimicking the richness of buttermilk mashed potatoes.
8. Keto Buttermilk Ice Cream
This delicious ice-cream recipe uses heavy whipping cream, full-fat canned coconut milk, and a low-carb sweetener, offering a tangy twist to the regular keto ice cream. It’s a delightful, high-fat dessert option for keto devotees.
Frequently Asked Questions about buttermilk and Keto
Is buttermilk keto friendly?
Although buttermilk contains numerous beneficial nutrients, it’s not typically considered keto-friendly. The ketogenic diet aims to drastically limit your carbohydrate intake, with an emphasis on high-fat, moderate-protein foods. Even though buttermilk is rich in protein and calcium, a cup (240ml) of buttermilk contains around 12 grams of carbs, which is relatively high for a ketogenic diet. Thus, consuming it in excess might prevent you from staying within your daily carb limit.
What is the nutritional content of buttermilk?
One cup of buttermilk (approximately 240 ml) typically consists of about 98 calories. It comprises around 2.2 grams of fat, 7.9 grams of protein, and 12 grams of carbohydrates. It also contains a good amount of calcium – about 284mg per cup.
What are low-carb alternatives to buttermilk in baking for a keto diet?
If a recipe calls for buttermilk and you’re following a keto diet, it’s alright. There are a variety of low-carb alternatives you can use. You can make your own buttermilk substitute by mixing regular milk with an acidic ingredient like lemon juice or vinegar. Note that for a keto-friendly version, replace regular milk with a low-carb milk like almond or coconut milk. Greek yogurt or sour cream diluted with a bit of water can also be a good replacement.
Are there any keto recipes that include buttermilk?
Yes, there are a number of keto recipes that include buttermilk in moderation, highlighting that it’s not about complete elimination but control of quantities. For instance, you can use small amounts of buttermilk to prepare keto-friendly dressings, marinades, or low-carb pancakes.
How often can I consume buttermilk on a keto diet?
The frequency of consumption, like with other carb-containing foods on a ketogenic diet, greatly depends on your daily carb limit. However, due to the relatively high carb content of buttermilk, it should ideally be consumed sparingly and in moderation. Always ensure to check your nutrition labels and adjust your portions accordingly to stay in ketosis. Please consult with your dietitian to understand better about your carb limit and make an informed choice.
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