What is Kefir?
Kefir, pronounced “kee-feer,” is a nutritious fermented drink made from the milk of cows, goats, or sheep. For those who prefer a dairy-free option, water kefir uses a water base instead of milk. Originating centuries ago in the Caucasus Mountains near present-day Turkey, the word “kefir” comes from the Turkish term “keif,” meaning “good feeling.”
Why Kefir is a Superfood
Packed with around 60 unique species of probiotics, kefir is a powerhouse of “good bacteria” that support gut health and aid digestion. The most common probiotics found in kefir include lactobacillus, lactococcus, streptococcus, and leuconostoc. You can easily find kefir at grocery stores, health food stores, or even make it at home.
Is Kefir Lactose-Free?
Kefir is low in lactose, the sugar found in milk, making it suitable for most people who are lactose intolerant. Research indicates that kefir can actually improve lactose digestion and tolerance. While there are dairy-free versions available, they may not offer the same nutritional benefits as traditional kefir.
Types of Kefir
- Kefir Milk: Made from the fermented milk of cows, goats, or sheep using kefir grains.
- Water Kefir: A dairy-free option made by fermenting sugar water with kefir grains.
- Kefir Grains: These colonies of yeast and bacteria resemble small cauliflower pieces and are used to ferment milk or sugar water.
- Raw Kefir: Made from unpasteurized milk, raw kefir contains unique beneficial bacteria and yeast but is illegal to buy in many states due to potential harmful bacteria.
Kefir vs. Yogurt
While both kefir and yogurt are fermented dairy products with a slightly sour taste, kefir contains both bacteria and yeast, unlike yogurt, which only contains bacteria. Kefir is thinner in consistency and generally has fewer calories and sugar. Both are excellent bases for smoothies, cereal, or fruit.
Nutritional Profile of Kefir
One cup of low-fat kefir contains:
- Calories: 104
- Protein: 9 grams
- Fat: 2.5 grams
- Carbohydrates: 11.5 grams
- Fiber: 0 grams
- Sugar: 11 grams
Kefir is rich in vitamins and minerals, including:
- Vitamin B12
- Calcium
- Vitamin K
- Riboflavin
- Folate
- Phosphorus
Health Benefits of Kefir
Supports Digestion
Kefir’s 61 strains of bacteria can help treat and prevent gastrointestinal diseases like irritable bowel syndrome, certain types of diarrhea, and ulcers caused by H. pylori.
Improves Heart Health
Studies show kefir can reduce damage from metabolic syndrome, lower blood pressure, manage cholesterol levels, and improve triglycerides, potentially preventing future cardiac events.
Enhances Bone Health
Kefir is an excellent source of calcium and other bone-building nutrients like vitamin D, phosphorus, magnesium, and vitamin K, which can help improve bone mineral density and reduce osteoporosis risk.
Fights Harmful Bacteria
Lactobacillus kefiri, unique to kefir, can inhibit the growth of harmful bacteria like salmonella, H. pylori, and E. coli.
Manages Blood Sugar
For individuals with type 2 diabetes, kefir can help lower fasting blood sugar levels and improve markers linked to diabetes, such as insulin resistance and blood pressure.
Potential Side Effects of Kefir
While kefir is generally safe, be aware of these potential side effects:
- Initial gas and bloating
- Small amounts of alcohol content
- Caution for those with weakened immune systems
- Possible gastrointestinal issues like cramping, nausea, gas, and changes in taste
- Medication interactions, especially for those on immunosuppressants
How to Make Kefir at Home
Making kefir at home is simple:
- Place a few teaspoons of kefir grains and 1 cup of milk in a glass jar. Full-fat milk is recommended for better consistency.
- Cover the jar with a dish towel or paper towel, secured with a rubber band.
- Let the jar sit at room temperature for 24-48 hours until the milk thickens.
- Strain the kefir through a cheesecloth into a cup, squeezing to extract the liquid.
- Reserve the strained kefir grains for your next batch.
Takeaways
Kefir is a versatile, fermented drink with numerous health benefits, including improved digestion, heart health, bone density, and blood sugar management. Whether you buy it or make it at home, kefir is a nutritious addition to your diet.
Kefir FAQs
Which is healthier, kefir or yogurt? Both are healthy, but kefir has more probiotics and less sugar, making it better for gut health.
Is it OK to drink kefir every day? Yes, most people can drink kefir daily without issues. However, those with weakened immune systems should consult a doctor first.
Image Source: Google
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