Like many others, are you also confused between buttermilk vs sour milk? If yes, then you are at the right place – a nutritionist’s blog.
As a nutritionist, I will talk about the benefits and properties of these wonderful dairy forms. These details will help you to choose between buttermilk and sour milk.
Buttermilk vs Sour Milk: Choose the Right Fermented Dairy Product
Let’s begin with a quick comparative look at the various metrics of buttermilk vs sour milk:
Tart & Tangy
Morning or Noon
Morning or Noon
|ORAL HEALTH OUTCOME
|BONE HEALTH OUTCOME
|TUMMY HEALTH OUTCOME
|BODILY HYDRATION IMPACT
*Source: USDA; Quantity defined is 1 cup
Ingredients and Preparation of Buttermilk vs Sour Milk?
Both these dairy forms have been used for thousands of years across the world. Traditionally, buttermilk is the leftover liquid after churning the cream and taking out the butter from it.
These days dairies are making it by combining the whole milk with cultures. For this process pasteurized milk is used.
Sour milk is fermented raw milk. This fermentation can happen naturally or with the addition of an acid to the raw milk. It is different from spoiled milk.
Which One Is More Delectable: Buttermilk or Sour Milk?
Buttermilk and sour milk, both taste tangy due to the fermentation. Sour milk is more tart than buttermilk which is similar to cheese. Its unique flavor takes a while to adapt to.
Compared to buttermilk, sour milk is more thick. However, the market version of buttermilk is almost as thick as sour milk.
How Much Buttermilk vs Sour Milk Is Enough a Day?
Ideally, an adult can have 2-3 servings of dairy per day such as milk, cheese, buttermilk or sour milk etc. You can have 1 cup of buttermilk in a day, however you can easily add another cup of it during summer to keep yourself hydrated.
Similarly, 1 cup is sufficient with sour milk. Since it is made of raw milk, it is important to stick with the recommended quantity.
Buttermilk or Sour Milk: A Lower Calorie Option
Fitness enthusiasts or other health conscious people often check the calories of the foods and beverages. It is mentioned on each commercially packed food item.
Speaking of calories, buttermilk has less calories compared to sour milk. Since sour milk is made of whole raw milk, it has a higher amount of calories.
What to Opt For Lower Carbs: Buttermilk or Sour Milk?
In terms of carbs, instead of quantity, quality matters. That means it is important to choose good carbs sources such as whole grain, dairy, seeds, nuts etc.
Buttermilk and sour milk provide you with almost the same amount of carbs. Lactose is the main type of carb in dairy products which is considered as good carbs.
Difference Between Sour Milk and Buttermilk Fat Content
As sour milk is made of whole raw milk, it has more fat content than buttermilk. As mentioned above, while making buttermilk, butter or the fat content is separated.
Buttermilk is a better option for you if you want to cut down the fat to manage a healthy lifestyle or due to medical concerns.
Which Contains More Protein: Buttermilk or Sour Milk?
Protein is an essential nutrient for the body to build and repair the muscles and the bones. Having a protein rich diet is crucial for your overall health.
In terms of protein, both buttermilk and sour milk contain the same amount. This gives you the choice to pick any according to your preferences.
Buttermilk vs Sour Milk as Calcium Sources
Calcium is a vital nutrient for your bones and teeth. It plays an important role for heart health and nervous system as well.
Similar to most dairy products, buttermilk and sour milk are excellent sources of calcium. Sour milk has slightly more calcium compared to buttermilk.
Ideal Time to Have Buttermilk vs Sour Milk
Buttermilk and sour milk are dense dairy products, therefore it is recommended to add both of them to the first half of the day. It gives the body enough time to digest them well.
You can also have them in the afternoon after lunch. It will help you to digest your lunch quickly and you will feel more energized.
What Works Best for Your Gut Health: Buttermilk or Sour Milk?
Buttermilk and sour milk both are fermented dairy products and contain friendly bacteria. These bacteria are helpful to maintain a healthy bowel movement.
Besides, since both of these dairy forms are fermented, they reduce the impact of lactose. That means you can have them in moderation even if you are lactose intolerant.
Buttermilk vs Sour Milk As Vegan Ally Options
Buttermilk and sour milk are dairy products, therefore they are not vegan friendly. Vegan diet doesn’t contain any animal based products such as meat, poultry or dairy.
However, there are various vegan buttermilk and sour milk options available these days. You can also make vegan friendly buttermilk and sour milk at home with plant based milks such as soy, almond etc.
A Better Pick for Oral Health: Buttermilk or Sour Milk
Buttermilk and sour milk are probiotic dairy beverages which promote your oral health. The health bacteria in buttermilk and sour milk protect your mouth from infection and cavity.
Besides, both of them also contain a good amount of calcium and phosphorus which are crucial minerals for your overall oral health.
Buttermilk or Sour Milk: Which to Pick for Strong Bones?
Calcium, vitamin D are critical nutrients for bones. Vitamin D helps the body to absorb calcium. Therefore, most branded milks are fortified with vitamin D. Besides, these proteins are also equally important for your bone strength.
Buttermilk and sour milk are rich sources of calcium and protein and you can pick any of them for build and repair of the bones.
Buttermilk or Sour Milk: Which One is more Hydrating
People often ask- “Can buttermilk be substituted for sour milk to stay hydrated?” I will suggest that compared to sour milk, buttermilk is more hydrating due to its watery consistency. However, you can substitute it with buttermilk by adding a little more water.
Both these dairy forms contain electrolytes such as phosphorus, magnesium and potassium. Electrolytes are considered helpful to maintain the water level in the body.
Buttermilk vs Sour Milk in Baking and for Other Uses
People often ask – “Are buttermilk and sour milk interchangeable in baking?” You can definitely substitute them if your recipe allows. However, you should keep in mind that buttermilk has a thinner consistency than sour milk.
Both, buttermilk and sour milk can be used in different ways in the kitchen. Besides baking bread and cookies, you can add them to pancake batter, soups, stews and curries.
How Long Can Buttermilk vs Sour Milk Be Stored?
Buttermilk can be stored for up to 14 days in the refrigerator. If you are storing the packed buttermilk without opening then it can be stored longer.
Once fermented, keep sour milk in the fridge. It can stay like this for almost 7-10 days or 1 week. Store it in glass bottles or in a glass jar instead of metal or plastic containers.
If you are fine with dairy products then both buttermilk and sour milk are nutritious additions to your daily diet. Instead of choosing one over the other, you can have both to enjoy the maximum benefits of them.
Thank you for staying till the end. Share your feedback or queries in the comment section.