As temperatures rise during the summer, staying hydrated becomes more important than ever. While water should always be your primary source of hydration, traditional drinks like buttermilk (lassi) can also be a refreshing addition to a healthy diet.
Popular across South Asia, buttermilk is made from yogurt mixed with water and often flavored with roasted cumin, mint, coriander, or a pinch of salt. It is light, refreshing, and packed with nutrients.
But is lassi really good for your health? Here’s what science and nutrition tell us.
What Is Buttermilk?
Traditional buttermilk is made by churning yogurt with water. Unlike sweet packaged beverages, homemade buttermilk is generally lower in sugar and provides beneficial nutrients from fermented dairy.
It has a thin consistency, making it an ideal drink during hot weather.
Nutritional Value
A glass of plain buttermilk provides:
- Protein
- Calcium
- Potassium
- Vitamin B12
- Riboflavin (Vitamin B2)
- Phosphorus
- Water
The exact nutritional value depends on how it is prepared.
1. Helps Keep You Hydrated
During summer, the body loses fluids through sweat.
Because buttermilk contains a high amount of water, it contributes to daily fluid intake and can be a refreshing beverage on hot days.
2. Supports Digestive Health
Since buttermilk is made from fermented yogurt, it may contain beneficial bacteria that support a healthy gut microbiome.
Many people also find buttermilk easier to digest than regular milk.
3. A Good Source of Calcium
Calcium is essential for healthy bones and teeth.
Regular intake of calcium-rich foods, including dairy products when suitable, helps maintain bone health throughout life.
4. Provides Protein
Protein helps repair body tissues and supports muscle maintenance.
A glass of buttermilk can contribute to your daily protein intake, especially when consumed as part of a balanced meal.
5. A Refreshing Alternative to Sugary Drinks
Replacing sugar-sweetened soft drinks with plain or lightly seasoned buttermilk can help reduce added sugar intake.
Avoid adding excessive sugar if your goal is to enjoy the nutritional benefits of buttermilk.
6. May Help You Feel Full
The combination of protein and fluids in buttermilk may help increase feelings of fullness compared with sugary beverages.
Pairing buttermilk with a healthy meal can make lunch or dinner more satisfying.
How to Make Healthy Buttermilk at Home
Making fresh buttermilk is simple.
Ingredients:
- 1 cup plain yogurt
- 2 cups chilled water
- Roasted cumin powder
- Fresh mint leaves
- Chopped coriander
- A small pinch of black salt (optional)
Blend everything until smooth and serve chilled.
Is Sweet Lassi Healthy?
Sweet lassi can be enjoyed occasionally, but it often contains added sugar.
For everyday consumption, plain or lightly seasoned buttermilk is usually a healthier option.
Who Should Be Careful?
People with lactose intolerance or dairy allergies may not tolerate buttermilk well.
If you have kidney disease, high blood pressure, or another condition requiring dietary restrictions, seek advice from your healthcare provider before making significant dietary changes.
The Bottom Line
Buttermilk (lassi) is more than just a refreshing summer drink. It provides hydration, protein, calcium, and other important nutrients while supporting a balanced diet.
Homemade buttermilk prepared with yogurt, water, and natural herbs can be a healthy alternative to sugary beverages.
This summer, enjoy a cool glass of lassi—not just for its refreshing taste, but as part of a nutritious and balanced lifestyle.
