Can Diabetics Drink Buttermilk? Truth About Chaas & Blood Sugar

Author’s Introduction

Hi, I’m Mansi Bhatt, Clinical Nutritionist at Redial Clinic, Green Park, Delhi. I hold an M.Sc. in Food & Nutrition from Lady Irwin College (DU) and specialise in reversing type 2 diabetes with low-carb, high-protein and healthy fat diets.

One of the most common questions I get from my diabetic clients is: Can diabetics drink buttermilk? While it’s often considered a cooling and digestive-friendly drink, the real impact of buttermilk on blood sugar levels isn’t always clear. In this blog, let’s explore whether buttermilk is a safe choice for people with type 2 diabetes—or if it could silently sabotage your sugar control.

What Is Buttermilk (Chaas)?

Traditional Indian Buttermilk vs Western Buttermilk

In India, buttermilk (chaas) is made by churning curd with water, jeera, hing, and salt. It’s used as a post-meal drink believed to cool the stomach and aid digestion. Western buttermilk, however, is a cultured fermented milk product used in baking recipes and not consumed as a refreshing drink.

Nutritional Profile of Buttermilk

A glass (200 ml) of traditional Indian chaas contains:
• Calories: 60–70 kcal
• Carbs: 10–12g (mainly lactose sugars)
• Protein: 2–3g
• Fat: 2g

Buttermilk’s glycemic index (GI) is low (~35–40), but is that enough to make it safe for diabetics? The buttermilk glycemic index is often cited as proof of its safety, but we must also consider glycemic load.

The Science: Lactose Metabolism in Diabetics

Lactose, the natural sugar in dairy, breaks down into glucose and galactose in the small intestine. For people with type 2 diabetes, this additional glucose load worsens postprandial sugar spikes and insulin resistance over time. Unlike pure protein drinks that stabilise blood sugar, chaas delivers quick-digesting carbs with minimal satiety. This explains why buttermilk for type 2 diabetics may not be a wise choice.

Is Buttermilk Safe for Diabetics?

Glycemic Index vs Glycemic Load

Though the buttermilk glycemic index is low, its glycemic load (GL) of ~6–8 per glass is significant. While GI tells you how fast food raises blood sugar, GL calculates the actual blood sugar impact based on serving size. Even small servings of chaas add up in daily carb intake. So, is chaas good for diabetes if consumed in moderation? Unfortunately, no.

Blood Sugar Response in Real Life

At Redial Clinic, we see patients drinking chaas daily reporting higher post-meal sugars, despite otherwise low-carb meals. Does buttermilk raise blood sugar? Yes. Can diabetics drink buttermilk safely with meals? No. Adding chaas increases total meal GL, risking sugar spikes that hinder diabetes reversal progress. This shows that buttermilk benefits for diabetes are overstated in modern dietary advice.

Myth vs Reality: Buttermilk as a Probiotic

Many patients believe chaas is a probiotic hero. True fermented foods for diabetes like greek yogurt aid gut health, but chaas’ dilution and low bacterial density provide negligible probiotic benefit, especially when weighed against its carb cost for diabetics. Thus, is chaas good for diabetes just for its probiotic claim? Science disagrees.

Health Risks of Buttermilk for Diabetics

Raises Blood Sugar

Even half a glass adds ~5–6g carbs, enough to spike sugar. Patients often ask, “Is chaas good for diabetes?” No. Every carb counts towards insulin load.

Minimal Protein for Satiety

With only ~2–3g protein, chaas doesn’t keep you full. Chaas leaves you hungry sooner, leading to cravings and unnecessary snacking. Buttermilk for type 2 diabetics does not provide satiety benefits like protein-rich drinks.

Digestive Discomfort

Many South Asians are lactose intolerant. Patients report bloating, cramps, or diarrhoea after chaas. Can diabetics drink buttermilk if lactose intolerant? Absolutely not.

Excess Sodium Intake

Salted chaas increases sodium consumption, raising blood pressure risk, which is already common in diabetic patients.

Patient Example from Redial Clinic

Case: Mrs. Preeti, 54 years, type 2 diabetic.

She asked, “Is chaas good for diabetes if it’s homemade?” Despite daily chaas with lunch, her post-meal sugars stayed above 160 mg/dl. When we replaced chaas with paneer smoothies (rich in protein, zero added carbs), her readings dropped below 110 mg/dl within a week. Her hunger pangs reduced, and she felt more energetic.

Lesson: Even homemade chaas can stall Diabetes Reversal Treatment progress due to hidden carbs with minimal nutritional benefit.

When and How Should Diabetics Drink Buttermilk?

Best Time to Consume

Can diabetics drink buttermilk at any time safely? At Redial Clinic, we advise avoiding it completely if your goal is reversal.

Additions in chaach that silently raise diabetes risk even more:

• Boondi: Fried carbs spike sugar levels.
  • Sugar or Jaggery: Direct sugar rise that diabetics can’t afford.
  • Packaged masala chaas: Hidden sugars, stabilisers, preservatives that worsen gut health.

Better Alternatives to Buttermilk

Replace chaas with:

Lemon water : Zero carbs, electrolytes, refreshing – a great low sugar drink for diabetics.
Black coffee : Boost metabolism without impacting blood sugar.
Plain water with mint & cucumber: Hydrates without sugar spikes, ideal for summer – among the best Indian drinks for diabetes patients.

Chaas vs Other Indian Drinks

Is chaas good for diabetes? No. It’s not suitable for type 2 diabetics aiming for reversal.

Why Redial Clinic Does Not Recommend Buttermilk

At Redial Clinic, Green Park, our Diabetes Reversal Treatment focuses on:
✔️ High protein meals (paneer, eggs, fish)
✔️ Healthy fats (desi ghee, white makkhan, coconut oil, extra virgin olive oil)
✔️ Zero-carb hydration drinks

So, can diabetics drink buttermilk as part of reversal plans? No. We exclude it because:
• It adds carbs without protein.
• Does buttermilk raise blood sugar even if homemade? Yes, lactose still converts to glucose.
• Better hydration options exist. That’s why at Diabetes Reversal Clinic in Delhi, chaas is excluded.

Cultural Myth-Busting

 Some argue “buttermilk benefits for diabetes were known by elders.” True, but their diets were:

 Free of packaged foods or sugary snacks

High in physical activity, maintaining insulin sensitivity

Today’s sedentary lifestyle makes even traditional fermented foods for diabetes like chaas unsuitable for reversal-focused diets.

Conclusion

Can diabetics drink buttermilk?
No, it hinders reversal. Its carbs, minimal protein, and gut issues outweigh any probiotic benefits for type 2 diabetes management.

What Should You Do Instead?

1. Replace chaas with lemon water, black coffee, or cucumber mint water as low sugar drinks for diabetics.
2. Prioritise protein-rich, low-carb meals to stabilise blood sugar.
3. Remember: cultural popularity ≠ diabetic safety.

FAQs

Q1. Is chaas better than milk for diabetics?
No. Both have lactose sugars. Milk has slightly more protein but still spikes sugar.

Q2. Can I drink buttermilk daily with diabetes?
No. Daily carbs hinder reversal progress.

Q3. Does buttermilk raise blood sugar?
Yes. Even small servings raise blood sugar, especially alongside meals.

Q4. Can buttermilk help in reversing diabetes?
No. Its carbs outweigh probiotic benefits. Focus on protein and healthy fats instead.

Q5. Can I have buttermilk at night if I’m diabetic?
Avoid. Nighttime carbs worsen insulin resistance recovery.

Final Verdict

Can diabetics drink buttermilk?
No. Buttermilk adds hidden carbs without meaningful protein, making it unsuitable for diabetics aiming for reversal. Choose low sugar drinks for diabetics like black coffee or lemon water to support blood sugar control.

Take Action Today

If you’re serious about reversing your diabetes, stop wondering “Can diabetics drink buttermilk?” and start focusing on what your body truly needs. For a personalised plan with Indian foods scientifically designed for sugar control, book your consultation with Redial Clinic, Green Park, Delhi today. Let’s reverse your diabetes together.

References

Gagandeep Singh

Dr. Gagandeep Singh is a dedicated physician with extensive experience in the fields of diabetes reversal, hypertension management, and obesity treatment. As the founder of *Redial Clinic*, Dr. Gagandeep Singh is committed to helping individuals achieve long-term health and wellness by addressing the root causes of chronic diseases, rather than just managing symptoms.

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