Skip to content
When you think of probiotic dairy products, the first one that comes to mind is probably yoghurt. Yet, there’s another powerhouse of probiotics waiting to be discovered—kefir. This rich and flavourful fermented drink has been enjoyed for centuries and is gaining popularity for its numerous health benefits.
Whether you're curious about improving your health or interested in trying new dietary options, kefir is worth the exploration. This blog aims to shed light on the wonders of kefir and show how easily you can incorporate it into your diet. Join us as we uncover the probiotic milk benefits of kefir and create a pathway to enhanced well-being!
Understanding kefir: An ancient probiotic powerhouse
Has the label ‘kefir’ ever caught your attention as you walked through a grocery store? It might look like regular milk, but there’s more.
Pronounced 'kee-feer' or 'kuh-fear,' kefir is a fermented beverage made from kefir grains, a symbiotic culture of bacteria and yeast. It is believed to have originated from the Caucasus Mountains when the nomadic people found a way to store fresh milk from goats and cattle by fermenting it. Some say kefir grains have been unearthed in tombs dating back more than 4,000 years.
The word kefir comes from the Turkish word ‘keyif’ meaning ‘pleasure.’ These cultural treasures encapsulate an ancient wisdom of health and vitality, cherished over generations. But what makes kefir stand out in the world of fermented foods?
- Rich probiotic content: The fermentation process gives kefir its distinctive tangy flavour and rich probiotic content. Unlike yoghurt, which is typically fermented with a single bacterial culture, kefir contains a diverse range of beneficial bacteria and yeast, making it a true probiotic powerhouse.
- Nutritional profile: Traditional milk kefir consists of 3.5% fat, 3% protein, 6% natural sugars, and 90% water. It is packed with essential vitamins and minerals, including calcium, vitamin B12, vitamin K, vitamin A, vitamin C, magnesium, and potassium, making it a nutritious and satisfying drink for people of all ages.
Types of kefir
If you think kefir is just another dairy product, you’ll be surprised to find out that it has a non-dairy alternative. Look at the following types of kefir and choose the one that best suits your taste and lifestyle:
- Dairy-based kefir is traditionally made using the milk of cows, goats, or sheep.
- Non-dairy kefir is made from plant-based milk, such as almond, soy, oat, or coconut milk.
- Water kefir is a milk-free option that’s made using a mix of sugar water and kefir grains.
With that crash course on kefir, let’s see why it deserves a spot in your daily routine.
Probiotic milk benefits of kefir
Having seen the nutritional and probiotic content of kefir, you might be eager to know how it impacts your health. Did you know that those with lactose intolerance may find kefir easier to digest than dairy milk, as the fermentation process breaks down lactose? Let's explore the many ways kefir can benefit your overall health:
- Improves gut health and digestion: The diverse array of good bacteria and yeast found in kefir helps in balancing and restoring your gut microbiome. A recent study suggests that kefir may benefit gut health in mice. It seems to increase good bacteria and reduce inflammation. While more research is needed to confirm these effects in humans, kefir's potential for easing several issues like bloating, diarrhoea, constipation, and irritable bowel syndrome is promising.
- Controls blood sugar: For individuals managing Type 2 diabetes, kefir might be a helpful addition to the diet. According to a study, people who consumed kefir had significantly lower fasting blood sugar levels than those who consumed conventionally fermented milk.
- Lowers cholesterol: Kefir extends its benefits to heart health by aiding in cholesterol management. In a recent study, researchers compared the effects of traditional kefir with a non-traditional variety on individuals with high LDL cholesterol. Participants who consumed traditional kefir experienced a significant reduction in LDL cholesterol levels and markers of inflammation.
- Enhances bone health: Enriched with calcium, vitamin K2, and other critical minerals, kefir supports robust bones and reduces the risk of osteoporosis. A study conducted on mice showed that kefir improved calcium absorption in bone cells, which improved bone density and prevented fractures.
- Supports weight loss: While not a miracle weight loss drink, kefir can play a role in effective weight management. Its combination of protein, fiber, and healthy fats provides a filling snack or meal replacement, which can help prevent overeating and support weight goals.
A recent study was conducted on women who were assigned to two groups: control diet and kefir. The group who consumed kefir showed significant weight loss, BMI reduction, and waist circumference reduction compared to the control group.
Listen to the weight loss story of our client who achieved sustainable weight loss by focusing on his gut with The Good Bug’s Supercharged Metabolically Lean probiotic.
Now that we've covered why kefir is amazing for you, let’s see how it matches up against yoghurt and buttermilk!
Kefir vs. yoghurt vs. buttermilk
While kefir, yoghurt, and buttermilk are all fermented dairy products, they have distinct characteristics.
Though kefir and yoghurt are known for their probiotic benefits, kefir has a wider range of beneficial bacteria than yoghurt, making it a more potent gut health booster. Moreover, kefir has a slightly fizzy, tangy texture, unlike the smooth, creamy texture of yoghurt.
On the other hand, buttermilk has a thinner consistency than yoghurt. If kefir and yoghurt are products of fermentation, you get buttermilk as a byproduct of churning butter. So, not all buttermilk needs to contain live cultures.
Next, let's talk about how you can actually start enjoying kefir every day.
Incorporating kefir into your daily routine
Now that you know the many benefits of kefir, you might be wondering how to incorporate it into your daily routine. Don’t worry! Starting with around 1 cup (200-300 ml) a day is ideal, but initially, it's important to start slow and see how your body responds. Here are some creative ways to enjoy kefir:
- Plain kefir: Enjoy kefir in its purest form for a tangy and refreshing drink.
- Flavoured kefir: If the flavour of plain kefir is too strong for your liking, consider flavoured options. You can either buy them from the store or whip up your homemade version by adding fruits, honey, or vanilla extracts.
- Kefir smoothie: For a healthy twist, blend kefir into a smoothie with fruits, nuts, or seeds. This not only mellows the taste but also amplifies the nutritional benefits, making it an excellent choice for breakfast or a rejuvenating snack.
The versatility of kefir doesn't end with beverages. You can use it in your cooking and baking experiments as well. Here are some ideas to explore:
- Try substituting regular milk or yoghurt with kefir in your favourite baking recipes, such as cakes, muffins, and bread to get a moist texture.
- Swap buttermilk with kefir when making pancakes or waffles to add a delicious depth of flavour.
- Use kefir as a creamy base for pasta sauces or craft it into a tangy and rich salad dressing.
- Marinate meat and vegetables with kefir, offering tenderness and a subtle flavour boost.
- Substitute heavy cream with kefir in placid soups or hearty stews for a healthier and lighter alternative.
- Mix kefir into oats along with nuts and fruits for a satisfying breakfast bowl. It pairs beautifully with granola and fresh fruits when layered to form a parfait.
With so many delicious possibilities at your fingertips, are you ready to take your kefir journey to the next level? Let's get crafty with some homemade kefir action!
DIY kefir: A step-by-step guide
While buying kefir from stores can be a convenient option, they may not contain live and active cultures or include preservatives that dilute their natural benefits. Plus, their cost can stack up, and the limited flavour options might not meet your adventurous palate. It's no surprise then, that you might be seeking out alternatives.
Enter homemade kefir—a delightful venture that requires just a handful of ingredients and tools. With a bit of practice, you can adapt it to your preferences and ensure you're getting the full benefits of kefir.
Here are the necessary ingredients and equipment you will need:
- Milk kefir grains (easily found online or shared by a kefir-making friend).
- Milk (whole milk works best, but 2%, nonfat cow's, or goat's milk are also fine).
- A clean, wide-mouth glass jar (avoid metal to prevent reaction with the acidity).
- A cloth cover (like a coffee filter, paper towel, or tea towel) and a rubber band.
- A stainless steel or plastic mesh strainer.
Now, let's go through the steps to get your kefir fermenting journey started:
- Prepare the kefir grains: If you have dehydrated grains, hydrate them in a cup of milk at room temperature for 3-7 days. If the grains seem sluggish, reinvigorate them by setting them in a jar with a small amount of milk for 12-48 hours.
- Assemble the ingredients: Into your clean and sterilised glass jar, scoop 1-2 teaspoons of the prepared grains. Pour in 2-4 cups of milk but leave an inch of space at the top to allow for expansion during fermentation.
- Cover and ferment: Place the cloth over the jar and secure it with a rubber band. Set the jar in a warm, dark place (65-85°F) for 12-36 hours, adjusting for how thick and sour you like your kefir. Warm environments help the process speed up, while cooler ones make it slower.
- Strain the kefir: After fermentation completes, pour the thickened milk through the mesh strainer to separate the grains. Gently stir to aid separation.
- Store and enjoy: Transfer the fresh kefir to a jar and store it in the fridge; it should last up to two weeks. For a twist in flavour, try a secondary fermentation by letting it sit at room temperature before refrigerating it.
As we've explored the wholesome benefits of kefir, it becomes evident that this probiotic milk is more than just a pleasing addition to your meals. With its bounty of probiotics, vitamins, and minerals, kefir is an ideal companion in cultivating a healthier, more balanced lifestyle. So why not give it a try?
For those keen on amplifying the advantages of probiotics, consider pairing your kefir consumption with The Good Bug's array of premium probiotic products. Visit our website to discover the apt probiotic for your needs and take pride in the proactive steps you're making towards improved health and vitality.
References
https://www.healthline.com/nutrition/9-health-benefits-of-kefir
https://www.universityofcalifornia.edu/news/milk-does-probiotic-good
https://www.webmd.com/vitamins/ai/ingredientmono-1481/fermented-milk
https://www.bbcgoodfood.com/health/nutrition/health-benefits-kefir
