While buttermilk often lends a great taste to cakes, cookies and other desserts, it is unfortunately loaded with high amounts of fat and calories. This article discusses some great substitutions that can be used for buttermilk or sour milk.

2% Milk with Lemon

One of the best and healthiest alternatives to buttermilk or sour milk is plain old 2% milk with lemon. Unlike buttermilk, which contains high amounts of calories, 2% milk is a lower calorie food. In addition, buttermilk contains tons of saturated fat, which has been found to be linked to the development of cardiovascular disease, stroke and even death. While 2% milk still contains saturated fat, it is found in much lower quantities than in buttermilk.

To use 2% milk as a substitute for buttermilk or sour milk, start by carefully measuring out the correct amount of milk into a clean measuring cup according to the recipe. Stir in one tablespoon of fresh lemon juice. Make sure the lemon juice is completely incorporated into the milk before using the liquid in a recipe.

Yogurt

Yogurt makes another great alternative to buttermilk or sour milk. Yogurt not only contains high amounts of calcium, which is important to keep teeth and bones strong and healthy, but is also a great source of dietary protein. Protein is essential to maintaining and promoting new muscle growth, which allows us to perform our activities with greater ease. This makes yogurt a great alternative to chicken, beef, pork and fish for vegetarians or simply for people who are looking for a little added protein in their diet.

For best results, choose a yogurt that is made from milk that is low or nonfat. In order to properly use yogurt as an alternative to buttermilk or sour milk, you may need to add a little extra liquid. Pour the appropriate amount of yogurt as called for by the recipe into a clean bowl, and carefully stir in one tablespoon of milk. If the yogurt still seems too thick, add a bit more milk until the desired consistency is reached.

Tofu

While tofu is most often thought of as an alternative for meat, when used properly it can also be substituted for dairy products, such as buttermilk or sour milk. Like yogurt, tofu contains high amounts of dietary protein, making it great for vegetarians, people who are lactose intolerant, or those who simply want more protein in their diet.

In order to use tofu as an alternative for buttermilk, start by choosing the right kind of tofu. Typically, tofu comes in a variety of levels of "firmness"--often ranging from very hard to very soft. For best results, buy the softest tofu available. Measure out the appropriate amount as called for by the recipe into a clean bowl, and gently stir in one tablespoon. As with the yogurt, if the tofu still seems too thick, continue adding water until the desired level of thickness is reached.