Yes, it is safe to have pasteurised buttermilk during pregnancy. Buttermilk is a source of calcium, proteins as well as healthy microorganisms that give you an immunity boost. Buttermilk is believed to relieve gastric issues that are common during pregnancy. Pregnant women may find this beverage a valuable addition to their diets.
Originally, buttermilk was referred to the liquid left over from making butter from cultured or fermented cream. This method of preparing buttermilk is now rarely found in western countries but still prevalent in households within the Indian subcontinent.
Most commercially available buttermilk is cultured buttermilk. In this type of product, milk is first pasteurised and then a culture of healthy bacteria occurring in buttermilk is introduced. Ideally, this process ensures safety from other bacterial contamination such as E. coli. Hence, it is safe to consume most commercially available buttermilk during pregnancy.
It is important to ensure that the buttermilk you are consuming is made from pasteurised milk. Avoid homemade versions prepared from soured milk as these are more susceptible to contamination and likely lower in nutritional value compared to cultured versions.
Originally, buttermilk was referred to the liquid left over from making butter from cultured or fermented cream. This method of preparing buttermilk is now rarely found in Western countries but still prevalent in households within Indian subcontinent.
Nutritional Benefits of Buttermilk for Pregnant Women
Buttermilk is packed with essential nutrients, making it an ideal choice for pregnant women who need to consume a balanced diet for both their own health and the health of their developing baby. Some of the key benefits of buttermilk during pregnancy include:
- Rich in Calcium: Buttermilk is an excellent source of calcium, which is vital for the development of your baby’s bones and teeth. Adequate calcium intake also helps to prevent pregnancy-related complications like gestational hypertension and preeclampsia.
- High in Protein: Protein is essential for the growth and development of your baby’s muscles, tissues, and organs. Buttermilk contains a good amount of protein, providing an easy and delicious way for pregnant women to meet their daily protein requirements.
- Contains Probiotics: Buttermilk contains live cultures or probiotics that support a healthy gut, aiding digestion and boosting immunity. Maintaining a healthy digestive system during pregnancy can help alleviate common issues like constipation and bloating.
Safety and Precautions to consider for having buttermilk before
While buttermilk offers numerous benefits for pregnant women, there are some precautions to be taken to ensure a safe experience:
- Choose Pasteurized Buttermilk: Is all buttermilk pasteurized? Commercially packed products are usually pasteurized. Unpasteurized dairy products can contain harmful bacteria like listeria, which can lead to severe health complications for both mother and baby. Always opt for pasteurized buttermilk to avoid any potential risks.
- Monitor Your Weight: Buttermilk can be relatively high in calories, especially if consumed in large quantities. To maintain a healthy weight during pregnancy, be mindful of your buttermilk intake and balance it with other nutritious foods.
- Watch Out for Allergies: Who should not drink buttermilk? If you’re allergic to milk or lactose intolerant, consuming buttermilk may cause adverse reactions. Consult your healthcare provider before adding buttermilk to your pregnancy diet.
How to include Buttermilk into Your Pregnancy Diet
Buttermilk can be enjoyed in various ways during pregnancy. Here are some ideas to help you incorporate this nutritious beverage into your daily routine:
- Drink It Plain: You can simply enjoy a glass of buttermilk as a refreshing and nutritious beverage.
- Use It in Smoothies: Blend buttermilk with your favorite fruits, vegetables, and nuts to create a delicious and healthy smoothie.
- Add It to Recipes: Buttermilk can be used as a substitute for milk or yogurt in various recipes, such as pancakes, muffins, and salad dressings.
Other variations of Buttermilk consumed during pregnancy
It is a known staple in countries with warm climates where milk tends to sour quickly once unrefrigerated. Ayran is a variation that originated in Turkey. Often served with kebabs, köftes, pilafs and other meat dishes as a refreshment. While Chhass is a yogurt-based drink that is famous in Indian subcontinents. It is made by churning yogurt with cold water in a pot. It can either be consumed plain or seasoned with a variety of spices for that extra flavor. Next up we have Doogh also a yogurt-based variation that is served cold and mixed with salt. In usual settings in Iran, it is paired with grilled meat or rice. It may be carbonated and seasoned with mint. Lastly, we have Leben (Laban) that originated from the Middle East. It is referred to as a beverage or food made of fermented milk.
As per tradition, it is prepared by allowing milk to ferment for 24 hours then churning and separating the liquid from the butter.
Buttermilk offers numerous nutritional benefits for pregnant women, making it a valuable addition to a healthy pregnancy diet. By following some simple safety precautions and incorporating buttermilk into your daily routine, you can enjoy this delicious beverage while ensuring the wellbeing of both you and your growing baby.
Recipe for Indian Chhaas
Chhaas is a popular Indian drink made from yogurt, water, and various spices. It’s a refreshing and cooling beverage often enjoyed during hot summer months or alongside spicy meals. Here’s a simple recipe to make Indian Chhaas at home:
Ingredients:
- 1 cup yogurt (plain, preferably chilled)
- 2 cups cold water
- 1/2 teaspoon roasted cumin powder
- 1/2 teaspoon black salt (kala namak) or regular salt, to taste
- 1/4 teaspoon black pepper powder (optional)
- 8-10 fresh mint leaves (optional)
- A few sprigs of fresh cilantro (optional)
- 1 small green chili, chopped (optional)
- A pinch of chaat masala (optional)
- Ice cubes (optional)
Instructions:
- In a large bowl, whisk the yogurt until smooth.
- Gradually add cold water to the yogurt while whisking, ensuring the mixture stays smooth and well-blended.
- Add the roasted cumin powder, black salt (or regular salt), and black pepper powder (if using) to the yogurt mixture. Stir well to combine.
- If you prefer a smoother texture, you can blend the mixture in a blender for a few seconds.
- If you’d like to add some extra flavor and freshness, finely chop the mint leaves and cilantro, and add them to the Chhaas. You can also add chopped green chili for some heat, if desired.
- Give the mixture a final stir, then taste and adjust the salt and spices as needed.
- Refrigerate the Chhaas for at least 30 minutes, allowing the flavors to meld together and the drink to become chilled.
- Before serving, stir the Chhaas one more time. Pour it into glasses, add a few ice cubes (if desired), and sprinkle a pinch of chaat masala on top for extra tanginess.
- Serve cold and enjoy your refreshing Indian Chhaas!
Note: You can adjust the thickness of the Chhaas by adding more or less water, depending on your preference.
Also read about consuming other milk products during pregnancy:
