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Introducing kefir -

Kefir is a drink made from fermented cow, goat, or sheep milk. It is made by adding kefir grains to the milk and letting it ferment.

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Ancient origins -

Despite its recent popularity gains, scientists believe kefir has been around for thousands of year. It probably originated in eastern Europe, near present-day Turkey.

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Probiotics -

Kefir is believed to have several health benefits. In particular, it contains many unique species of probiotics, the ‘good bacteria’ that promote gut health.

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Low in lactose -

Moreover, kefir is naturally low in lactose (the sugar in milk), which means that it is usually suitable for people to drink even if they are lactose intolerant.

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Dairy-free options -

There are also dairy-free versions of kefir on the market, but these don’t have the same nutritional benefits as the standard product.

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Kefir milk -

Kefir can come in several different forms, although the most common is milk. As mentioned, kefir milk is made by adding grains to the milk and letting it ferment.

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Kefir water -

Then there is kefir water, which is also a fermented drink, but which is made by adding the kefir grains to sugar water instead of milk. It is entirely dairy free.

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Kefir grains -

The kefir grains themselves are little formations of yeast and bacteria that look a bit like small pieces of cauliflower. They contain probiotic microorganisms, which break down the lactose in milk and cause it to ferment.

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Kefir grains -

There are two different types of kefir grain: milk grains (which are mixed with milk), and water grains (which, surprise, surprise, are mixed with water).

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Raw kefir -

Finally, we have raw kefir, which is made from raw (or unpasteurized) milk. It is worth noting that raw milk is illegal to buy in several US states.

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Raw kefir -

However, research shows that kefir made with raw milk has several health benefits that are not present in kefir made with pasteurized milk.

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Kefir vs. yogurt -

People often make comparisons between kefir and yogurt, and in fact there are similarities between the products. Firstly, they are both slightly sour and are produced by fermentation.

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Similarities -

Also, they both contain types of good bacteria, namely lactobacillus kefiri in kefir and lactobacillus bulgaricus and streptococcus thermophilus in yogurt.

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Similarities -

Both products also make a great smoothie base, and they go perfectly with some muesli or granola and fresh fruit.

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Differences -

That said, the consistency of kefir is thinner than yogurt, and in general it has fewer calories and sugar. In both cases, it's best to stick to plain rather than flavored.

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Health benefits -

The probiotics and nutrients in kefir mean that it has several health benefits. Firstly, studies have shown that it helps support digestion.

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Supports digestion -

Kefir contains up to 61 strains of different bacteria, and research shows these microorganisms may help treat and prevent diseases such as IBS.

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Improves heart health - Research also shows that kefir can help improve heart health. On the one hand, it can reduce the damage caused by metabolic syndrome (a cover term for several conditions that can increase the risk of heart disease).

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Improves heart health -

On the other hand, kefir can help lower your blood pressure, manage your cholesterol levels, and improve your triglycerides.

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Strengthens bones -

Studies have also shown that kefir is good for bone health and can reduce your risk of osteoporosis. This is because kefir is a great source of calcium.

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Strengthens bones -

In one study of people with osteoporosis, researchers found that the participants who drank kefir milk every day showed an improvement in their bone mineral density.

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Antibacterial properties -

Kefir may also work as an antibiotic, since some of the probiotics it contains are effective at fighting certain harmful bacteria. In fact, the probiotic Lactobacillus kefiri, which is only found in kefir, may even help prevent the growth of dangerous bacteria such as salmonella.

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Helps with diabetes -

Finally, drinking kefir may be helpful for people with type 2 diabetes. Indeed, research shows that drinking kefir can help lower the body’s fasting blood sugar levels.

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Helps with diabetes -

Drinking kefir may also help diabetics control things like insulin resistance and blood pressure, but more research is needed to be sure.

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Downsides - When it comes to kefir, there are a few things to be aware of. Firstly, foods that contain probiotics can cause gas and bloating at first, so it’s best to start gradually.

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Contains alcohol -

Secondly, kefir contains a very small amount of alcohol. This does not cause any issue for most people, but it’s something to bear in mind if you cannot have any alcohol at all.

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Weakened immune system -

If you have a weakened immune system, perhaps as the result of an underlying health condition, make sure you talk to your doctor before adding kefir to your diet.

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Immunosuppressants -

Equally, if you are taking immunosuppressants, you could get sick from kefir. Remember to speak to your doctor first before starting with kefir.

Sources: (WebMD) (Allrecipes)

See also: These foods contain more calcium than a glass of milk

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