What is kefir?
Kefir is a cultured, fermented milk drink that originated in the hilly area that separates Asia and Europe. It is made from fermented milk. It has a consistency that is similar to yoghurt, but it is thinner in consistency, making it more of a beverage. Kefir has a tangy, sour flavour and a faint 'fizz' to it, which is due to the carbon dioxide produced by the fermentation process, which is the end result of the process. The flavour is determined by the amount of time the fermentation is allowed to take place. Fermented milk is an excellent source of calcium, and it has a high concentration of probiotic microorganisms.
Advantages in terms of nutrition
A serving (250mL) of whole milk kefir provides the following amounts of nutrients:
- 145 kcal
- 8.3g protein
- 7.5g fat
- 11g carbs
- 333mg calcium
- 28mg magnesium
- 383mg potassium
- 0.7mcg B12
Kefir, like milk, is a wonderful source of protein and calcium, and it's no different from milk. It does, however, have the additional advantage of probiotics. A kind of bacteria known as probiotics, often known as 'friendly bacteria,' may help some individuals with IBS symptoms such as bloating and stomach upset.
It has also been shown that drinking kefir on a daily basis provides advantages for blood pressure control, cholesterol balancing, and blood sugar management. Aside from that, depending on the sort of kefir grains that you use, they may include 30 or more strains of helpful bacteria and yeasts. The lactobacillales, often known as lactic acid bacteria, are among the most important strains (LAB).
What are the four most important health benefits of kefir?
Jump to:
- Advantages in terms of nutrition
- 1. It helps with digestion
- 2. It is possible that it will aid in weight reduction
- 3. It helps to maintain bone health
- 4. It has anti-inflammatory properties
- Is there a risk of adverse effects?
- What do you think about water kefir?
- What is the process of making kefir?
- Is it safe to brew kefir in your own kitchen?
1. It helps with digestion
Some individuals report that drinking kefir helps them digest better, which may be related to the microbial composition of the drink. Probiotics may aid in the restoration of intestinal equilibrium, hence aiding digestion.
Because the fermentation process aids in the breakdown of lactose in milk, there is some evidence to indicate that persons who suffer from lactose intolerance may be able to tolerate kefir. However, if you suspect that you may be lactose intolerant, you should consult with your doctor.
Before integrating fermented foods into one's diet, those who have a confirmed ailment such as inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) should check with a doctor or nutritionist since, in some situations, they may exacerbate the symptoms of the condition.
2. It is possible that it will aid in weight reduction
A disbalance in gut bacteria has been shown to be associated with obesity. It is less clear, however, which type of bacteria is responsible for the impact. Some data shows that the lactobacillus species, or LAB group, such as those present in kefir, are connected with weight fluctuations; however, more rigorous research is required before any recommendations can be made at this time.
In contrast to these results, additional research has shown that probiotics do not reduce body weight or have an impact on weight reduction or BMI. Clearly, this is an issue that needs more investigation.
3. It helps to maintain bone health
Cow's milk kefir, traditionally manufactured from fermented milk, is a high source of calcium and vitamin K, two minerals that are critical for bone health. Osteoporosis and fractures are more common in older people, particularly in post-menopausal women, since our bones get weaker as we grow older. When combined with other dairy products, kefir may be an excellent source of dietary calcium.
4. It has anti-inflammatory properties
Several disorders, such as IBD and rheumatoid arthritis, are characterised by chronic inflammation. Probiotics have been shown to have anti-inflammatory and immunomodulatory effects in several trials, while this is still a relatively new field of investigation. It seems that the LAB bacteria have anti-inflammatory properties, although it is yet unclear if this translates directly into the production of kefir.
Is there a risk of adverse effects?
Because the procedure used to create kefir varies from brand to brand, it is difficult to determine its potency. As a result, certain products may have higher concentrations of probiotic bacteria than others. For people who are unfamiliar with probiotics or fermented foods, it is best, to begin with, a little quantity and gradually increase the amount consumed. In certain cases, individuals experience digestive problems such as bloating, constipation, or diarrhoea after incorporating fermented foods into their diet. A health expert should be consulted before beginning or increasing the use of fermented foods if the individual has a damaged immune system or is sensitive to histamines.
What do you think about water kefir?
Water kefir is produced in a manner similar to that of milk kefir. The kefir grains are immersed in sugared water, where the same fermentation process takes place as before (as in milk). The fermentation process results in the production of beneficial microorganisms while simultaneously lowering the sugar level of the beverage. Please keep in mind that the grains are different - for example, water kefir is created with special grains that need water to function, and will not function in the same manner if mixed with milk or other milk replacements. Sweetening the water may be accomplished using cane sugar or fruit juice. The probiotic bacteria found in water kefir are an excellent alternative source of probiotic bacteria for individuals who are following a dairy-free diet; however, it does not have the same levels of protein and calcium found in milk.
What is the process of making kefir?
One of the most significant distinctions between kefir and yoghurt is the way by which it is produced. Traditional milk kefir is prepared using kefir grains and full cow's milk, while you can now get it made with goat's milk, sheep's milk, coconut milk, and rice and soy milk substitutes, as well as other milk and dairy products. Kefir grains are not technically grained at all; rather, they are little gelatinous beads that resemble grains and contain a variety of bacteria and yeasts. Kefir grains are made from fermented milk. A minimum of 24 hours should be allowed for the grains to soak in milk after they have been put in a glass jar or bowl and covered with plastic wrap. In this way, the bacteria and yeast may ferment the lactose (natural sugar found in milk) into lactic acid, stimulating the bacterium's ability to proliferate and multiply.
It takes around 24 hours at room temperature before the grains are filtered out of the kefir and transferred to a new batch of milk, where they may be used again and again to let the grains continue reproducing - this cycle can be repeated forever. The kefir has been filtered and is now ready to be consumed.
As long as the grains are maintained in fresh milk at the proper temperature, they will continue to proliferate (ideally about 22-25C). When a product is placed in the refrigerator, the cold temperature prevents the fermentation process from taking place.
Is it safe to brew kefir in your own kitchen?
Absolutely! When fermenting at home, it is critical to precisely follow the recipe instructions, since wrong temperatures, fermentation durations, or unsterile equipment might cause the food to rot, rendering it dangerous to consume as a result of contamination.
