Buttermilk
Buttermilk contains less fat and fewer calories than milk due to the removal of butter. It is a good source of protein and calcium. It also contains sodium, potassium, vitamins, and traces of phosphorus. Healthy bacteria and lactic acid in buttermilk helps in digestion and improve our metabolism. It also helps to maintain regular bowel movements and helps people who suffer from constipation. Being a good source of calcium, buttermilk helps in maintaining a healthy skeletal system and keeping our bones and teeth strong.
Cottage Cheese (Paneer)
Paneer is an excellent source of protein and contains relatively few calories. 100 gm of paneer has almost 18 gm of protein. Paneer is also rich in calcium, which is good for strong teeth and bones. It is also packed with other nutrients, such as B vitamins, phosphorus, and selenium.
Curd
Curd is a great probiotic that contains good bacteria for a healthy gut and helps in the proper functioning of the digestive system. Curd is also a good source of protein. It helps prevent infections and improves overall immunity. Curd is rich in calcium and phosphorus, which are good for healthy bone and teeth. Curd can also help reduce high blood pressure.
Greek yogurt
Greek yogurt is rich in potassium, protein and calcium. Potassium is important for maintaining blood pressure. It also plays an important role in keeping the heartbeat regular and helping the muscles contract. Greek yogurt is also an excellent source of vitamin B12, which helps prevent anemia and keeps blood cells and nerves healthy. Greek yogurt also has additional health benefits like improving bone health, digestive health, heart health; and lowering the risk of diabetes.
Milk
Milk is a good source of high-quality protein. It is considered a complete protein, providing all nine of the essential amino acids required for the body, making it a great source of proteins for vegetarians. Being rich in vitamins and minerals like calcium, vitamin D, phosphorus, and magnesium, it is good for bone health. Although many people avoid full cream milk, it is a rich source of ‘good’ fats required by the body. Milk contains Omega-3 fatty acids, which are linked to many health benefits, including for the heart and brain. The fat in milk raises the level of high-density lipoprotein (HDL) cholesterol, the ‘good’ cholesterol in the body. However, despite these properties, people who are lactose intolerant should avoid milk and look for non-dairy milk substitutes like coconut milk, almond milk, and even millet milk.
Whey Water
The whey water or the leftover water from homemade paneer (cottage cheese) has many health benefits. Milk has two types of protein - casein protein and whey protein. When paneer is made from milk, the leftover water is whey protein. It has many benefits including boosting immunity and strengthening the muscles. Whey water has also been found beneficial in controlling and managing blood sugar levels. It helps in stabilizing blood sugar levels when consumed before meals with high glycemic index. It is also known to promote hearth health.