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What’s kefir?
Kefir is a cultured, fermented milk drink, originating from the mountainous area that divides Asia and Europe. It’s just like yogurt however thinner in consistency, making it extra appropriate for ingesting. Nonetheless, it will also be thickened to type kefir yogurt.
With its tart, bitter style, kefir additionally has a slight fizz, attributable to carbon dioxide, a by-product of the fermentation course of. The size of the fermentation time determines the flavour. Kefir is an effective supply of calcium and is wealthy in gut-supporting probiotic micro organism.
Uncover our full vary of well being profit guides. You may as well learn to make kefir at house or attempt it in our scrumptious kefir breakfast smoothie.
Dietary profile of kefir
One serving (250ml) of entire milk kefir comprises roughly:
- 145 kcal
- 8.3g protein
- 7.5g fats
- 11g carbs
- 333mg calcium
- 28mg magnesium
- 383mg potassium
- 0.7mcg B12
High 10 well being advantages of kefir
1. It’s nutrient dense
Dairy meals, together with kefir, are good sources of bioavailable protein, fats and carbohydrate. Additionally they contribute priceless nutritional vitamins A, D and Okay; B nutritional vitamins; and minerals together with calcium.
2. A supply of useful micro organism and bioactives
Kefir advantages from a large and numerous composition of useful micro organism and yeast, extra so than yogurt. These microbes are answerable for producing bioactive compounds which have quite a few advantages for our well being, from bettering digestion to decreasing levels of cholesterol.
3. Could defend in opposition to bacterial an infection
A number of the micro organism present in kefir are believed to defend in opposition to infections. They do that by inhibiting the expansion of dangerous strains of salmonella, helicobacter pylori and escherichia coli (e. coli).
4. Could scale back blood stress
Animal research point out that common consumption of kefir could also be useful for these with hypertension. That is regarded as attributable to various mechanisms, together with an inhibitory impact on the angiotensin-converting enzyme (ACE) and the following rest of veins and arteries.
5. Could scale back the chance of coronary heart illness
Kefir could produce other advantages for coronary heart well being, together with serving to to handle blood triglycerides and levels of cholesterol. Nonetheless, extra analysis is required to substantiate this and to make clear the mechanisms concerned.
6. Could enhance digestion
Some individuals discover that common consumption of kefir helps their digestion, doubtlessly attributable to its numerous microbial content material. These useful micro organism could assist restore stability within the intestine and enhance the well being and performance of the digestive tract.
7. Could also be appropriate for these with lactose intolerance
The lactic acid micro organism (LAB) in kefir are largely answerable for the breaking down of lactose, the pure milk sugar, so there’s some proof to recommend kefir could also be tolerated by these with lactose intolerance. Nonetheless, you must check with your GP when you assume this can be related to you.
These with a recognized situation akin to inflammatory bowel illness (IBD) or irritable bowel syndrome (IBS) ought to seek the advice of with a GP or dietitian earlier than introducing fermented meals as a result of they’ll make signs worse in some circumstances.
8. Could promote bone well being
Conventional kefir produced from full-fat cow’s milk is an effective supply of calcium and vitamin K2, vitamins which can be vital for bone well being.
As we become older, our bones turn into much less dense, which might improve the chance of osteoporosis and fractures, particularly in post-menopausal girls. Kefir, together with different dairy merchandise, could assist help bone well being and density.
9. Could scale back irritation
Persistent irritation is intrinsic to quite a few illness circumstances, together with irritable bowel illness and rheumatoid arthritis. The anti-inflammatory results of probiotics have been broadly reported in research, though that is an rising space of analysis.
Whereas current research recommend that LAB micro organism are anti-inflammatory, the query as as to if that interprets to a direct profit from consuming kefir remains to be unknown.
10. Could have a modulatory impact on the immune system
Consuming kefir has been proven to boost intestinal immunity in animal research, and will alleviate the inflammatory response related to allergic reactions and bronchial asthma. Additional work, together with scientific trials, remains to be wanted to raised perceive the consequences of standard human kefir consumption.
Are there any unwanted side effects?
As the method used to make kefir can range, it’s tough to observe its efficiency; some merchandise could also be richer sources of probiotic micro organism than others. For individuals who aren’t used to probiotics or fermented meals, it’s wise to start out with a small quantity and improve slowly; some individuals new to kefir report digestive signs, akin to bloating, constipation or diarrhoea.
Anybody with a compromised immune system or a histamine intolerance ought to converse to a well being skilled earlier than introducing or considerably growing their consumption of fermented meals.
What about water kefir?
Water kefir is made in an identical strategy to milk kefir: the kefir grains are positioned in sugared water and the identical fermentation course of happens. The fermentation produces useful micro organism whereas decreasing the sugar content material of the drink.
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Nonetheless, the grains used are totally different. Water kefir is made with particular grains that depend on water, which don’t work in the identical approach if put into milk or milk substitutes. Cane sugar or fruit juice can be utilized to sweeten the water. Water kefir is a superb various supply of probiotic micro organism for individuals who are following a dairy-free eating regimen, nevertheless it doesn’t include the protein and calcium content material present in milk.
How is kefir made?
Conventional milk kefir makes use of kefir grains and entire cow’s milk, though it may be produced from goat’s milk, sheep’s milk and coconut milk, in addition to from rice and soya milk alternate options.
Kefir grains are usually not really grains in any respect – they’re small gelatinous beads that appear to be grains and include a wide range of micro organism and yeasts. Relying on the variability you employ, kefir grains could include 30 or extra strains of useful micro organism and yeasts. A number of the main strains embody lactobacillales – or lactic acid micro organism (LAB).
The grains are positioned in a glass jar or bowl, soaked in milk, coated and left at room temperature for at least 24 hours. This permits the micro organism and yeast to ferment the lactose (pure milk sugar) into lactic acid, activating the micro organism to proliferate and develop.
After round 24 hours at room temperature, the grains are strained from the kefir, which is now able to drink.
The grains are transferred to a recent batch of milk the place they begin to reproduce – this cycle will be carried on indefinitely. The grains will multiply so long as they’re saved in recent milk on the proper temperature (ideally about 22-25C). Storing within the fridge with its cool temperature inhibits the fermentation course of.
Is it secure to make kefir at house?
Completely! Nonetheless, it’s vital to comply with recipe directions intently. Incorrect temperatures, fermentation instances or unsterile tools could cause the kefir grains to spoil and make the kefir unsafe to eat. Should you’re curious to attempt it, take a look at our information to making home made kefir.
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Jo Lewin is a registered nutritionist (RNutr) with the Affiliation for Diet with a specialism in public well being. Observe her on Twitter @nutri_jo.
All well being content material on bbcgoodfood.com is offered for normal data solely, and shouldn’t be handled as an alternative to the medical recommendation of your individual physician or every other healthcare skilled. When you have any considerations about your normal well being, you must contact your native healthcare supplier. See our web site phrases and circumstances for extra data.
