Dairy products often get a bad reputation: high in fat, hard to digest, they’re rarely recommended as part of a diet. But it all depends on which dairy product you’re talking about. Fermented milk, for example, is a genuine health ally. Low in calories, it can even be included in a weight-loss eating plan. Discover what lies behind this ancient and universal food.
What is fermented milk?
Fermented milk (also known as curdled milk or buttermilk) is a dairy product obtained by fermenting cow’s, goat’s or sheep’s milk. It is naturally rich in active micro-organisms. When it has undergone pasteurisation (a very high-temperature treatment), it is then re-seeded with lactic acid bacteria, such as bifidobacteria. In fact, yoghurt is a fermented milk, but to carry the name “yoghurt”, the bacteria must be very specific and, above all, still alive when the product is consumed. Every country has its own fermented milk tradition, which is why there are countless names for it: kefir, lassi and leben, to name just a few.
Is fermented milk a slimming food?
It would be an overstatement to say that simply consuming curdled milk is enough to lose weight. Weight loss depends on a wide range of factors, not just on eating one specific food.
That said, fermented milk does offer some genuine nutritional qualities:
- it is low in calories, averaging around 50 kcal per 100g;
- it is most often made with skimmed or semi-skimmed milk, making it low in fat;
- its sugar content is also low;
- on the other hand, it contains protein, which supports muscle mass;
- it is suitable for people who are lactose intolerant or sensitive, as the bacteria it contains convert lactose into lactic acid, which is far easier to digest;
- it is a reliable source of probiotics, which help improve digestion and reduce digestive discomfort (gas, spasms, bloating, transit issues);
- it also contains micronutrients, including calcium and vitamin D for bone health, as well as antioxidant vitamin A.
It is therefore safe to say that fermented milk won’t make you gain weight – provided, of course, you don’t drink it by the litre! As a lean dairy product, it fits perfectly into a diet that is varied and balanced, as well as into a weight-loss plan, without risking any setbacks.
How to incorporate fermented milk into a weight-loss diet?
It’s best to consume buttermilk fresh and quickly, to make the most of its benefits. Its beneficial bacteria break down very rapidly, including when exposed to heat during cooking.
It can therefore be drunk as is, like a drinkable yoghurt. If the plain flavour isn’t quite to your taste, you can always add a few blended fruits, some spices or a little honey. It makes a perfect substitute for regular yoghurt – simply use an equivalent portion of 125 g of curdled milk.
You can also use it in cooking, to make a dressing for your salad (with lemon juice, fresh herbs…), a starter such as tzatziki, or cold soups (cucumber, courgette). Here too, you’ll enjoy all its benefits, since it’s used raw.
Finally, you can use it cooked: in marinades, as a substitute for cream in warm sauces, or in the batter for crêpes or pancakes… It will help lower the calorie count of some of your dishes and make them lighter.