Although kefir is just gaining traction in the US, this probiotic-rich super drink has been very popular in Europe for decades. Touted for its gut health benefits, this fermented drink has a consistency between yogurt and milk, and is a rich source of various vitamins and minerals. Here is everything you need to know about kefir, including how it differs from yogurt and how much you drink each day:
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Kefir nutritional statistics
Serving Size: 1 cup of Lifeway Low Fat Kefir
- 110 calories
- 2 g total fat
- 10 mg of cholesterol
- 125 mg sodium
- 12 g total carbohydrates
- 0 g of fiber
- 12 g total sugar
- 0 g added sugar
- 11 g protein
- 90 mcg vitamin A (10% DV)
- 5 µg vitamin D (25% DV)
- 390 mg calcium (30% DV)
- 376 mg potassium (8% DV)
What is kefir?
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“Kefir is a fermented milk drink that has been around for over 2,000 years,” says Julie Smolyansky, CEO of Lifeway Foods. Smolyansky’s family has been in the kefir industry for decades, and her parents started Lifeway after their family emigrated from the former Soviet Union. “In ancient times, kefir was a much sought-after superfood – Marco Polo wrote about it and Cleopatra bathed in it.”
Known for its tart and tangy taste, kefir has a thin consistency and can be enjoyed on its own or in smoothies and other recipes. Because it’s a fermented drink, it’s a rich source of probiotics and other important nutrients. Kefir can be made from a number of different types of milk, including cow, sheep, and goat milk, and can be made at home or bought ready-made from most supermarkets in the dairy department.
Health benefits of kefir
Registered Nutritionist Caroline Margolis says most people can benefit from consuming kefir, including children, pregnant / breastfeeding women, and even pets (she advises pure kefir). Some of the many potential health benefits of kefir are:
- Rich in vitamins and minerals: “An 8-ounce serving of Lifeway Kefir is an excellent source of vitamin D, riboflavin, calcium, and phosphorus, and a good source of protein, vitamin A, vitamin B12, potassium, and selenium – all of the nutrients necessary for everyday life and health Immune system are important. ”Margolis shares. “The fermentation process enriches the content of vitamins B1, B12, K, folic acid, calcium and amino acids and produces health-promoting metabolic products, also called postbiotics.”
- Promotes intestinal health: “Research continues to support that the integrity of our gut microbiome can be critical to our health,” says Margolis. “Kefir provides a variety of probiotics (good bacteria) to help balance the microbiome.” This in turn offers tremendous digestive benefits. A healthy gut is so important because all food is ultimately broken down in the gut so that nutrients can be transported through our bodies. Many people with lactose intolerance may also find that they can tolerate kefir as the fermentation process helps break down lactose.
- Supports immunity: A healthy gut is important to promote a strong immune system by fighting off infectious agents such as bacteria and viruses. Due to its probiotic nature, kefir has been shown to support a healthy immune system and even modulate the immune system to suppress viral infections. “Those who are on or have finished an antibiotic regimen may find that kefir helps with indigestion and replenishes the good bacteria in the gut that may have been removed from the medicine,” adds Margolis.
- Fights inflammation: “Studies have shown that those who consume kefir have decreases in levels of pro-inflammatory cytokines and increases in levels of anti-inflammatory cytokines, which decrease inflammation in our bodies to reduce our risk of disease or disease-related complications,” explains Margolis. “The postbiotic peptides in kefir that are produced during fermentation are being studied for their antihypertensive, anti-inflammatory and antioxidant properties, which affect everything from cardiovascular health to diabetes to preventing autoimmune diseases.”
- Promotes bone health: By nature, kefir is an excellent source of calcium, an important nutrient in supporting healthy bones. Some brands of kefir are also fortified with vitamin D for even more bone health benefits.
- Can improve mood: “There have been studies linking kefir to increases in serotonin levels and a reduction in the risk of anxiety and depression,” says Margolis. “That’s because 90% of serotonin is produced in our gut along with other neurotransmitters and sent back to the brain via the vagus nerve – a communication known as the gut-brain axis.” She adds that kefir also includes tryptophan contains, an amino acid that acts as a precursor to serotonin and helps increase serotonin levels in the brain (through our circulation).
- Promotes glycemic control: Research in 60 diabetics found that those who were supplemented with kefir had lower fasting glucose levels than those supplemented with another fermented drink. Whole milk kefir was also shown in an animal study to reduce insulin resistance.
- Can have anti-cancer effects: Several studies have shown that kefir has potential anti-tumor properties against breast cancer, colon cancer, and malignant T lymphocytes. But those who are undergoing active cancer treatment or who have weakened immune systems should speak to their doctor first before consuming kefir.
Kefir vs. yogurt vs. probiotics
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Known as “the champagne of dairy products,” kefir contains twice or three times the amount of probiotic strains you’d find in most yogurts. “Kefir is a cultured probiotic drink that is similar in taste and texture to drinkable yogurt, but that’s where the similarity ends,” says Margolis.
She adds that kefir is made from 12 live and active probiotic cultures with a longer fermentation process, resulting in 25 to 30 billion beneficial CFU (Colony Forming Units) per 8 oz serving. “It results in a more diverse culture than yogurt, with two to three times more probiotics and a mix of bacterial and yeast cultures that is unique to kefir.”
Margolis says that the probiotic activity creates the signature fizz of kefir and the increased lactic acid, one of the by-products of fermentation, and gives the kefir its distinctive taste and bite. “In terms of nutrition, kefir has a higher protein content than non-Greek yogurt,” says Margolis. “Kefir is also an excellent source of vitamin D when many yogurts are not a source.”
When it comes to kefir versus probiotic supplements, food always comes first. “One advantage is that the dairy buffers the probiotics from the stomach acid so that they can find their way through the digestive tract and get to work,” says Margolis. In addition, the consumption of probiotics in the form of whole foods, e.g. B. with kefir or yoghurt, delivered with a complete package of essential vitamins and minerals.
How Much Kefir Should I Consume?
“For maximum probiotic health, it is recommended that you consume one to two servings of kefir daily. says Margolis. Remember, an 8-ounce serving of kefir counts as one serving of dairy products.
Plain kefir is always best, but if you prefer a flavored variety, look for kefir with limited amounts of added sugar (aim for 10 grams or less of added sugar per 1 cup serving).
You’ll also want to look for varieties of kefir that the label stands for lively and active cultures, and that it contains multiple strains for high colony forming units (CFU) counts, Margolis recommends.
Cons of kefir
This nutrient-dense probiotic food doesn’t have many downsides, but Margolis says so People with compromised immune systems should speak to their doctor first before consuming kefir as it contains live and active cultures. “Since kefir is not intended to be used to treat any disease, we encourage you to check with your doctor or nutritionist about any health concerns, diet, and specific medical conditions.”
People with a milk protein allergy or those who have been advised by a doctor not to use probiotics for medical reasons should also refrain from consuming kefir.
Unique ways to use kefir
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Kefir can be enjoyed straight out of the bottle, added to smoothies, and more for a nutritious probiotic boost. It can also add flavor and texture to warm dishes and make baked goods extra fluffy, but Margolis shares that many of the probiotic bacteria don’t survive cooking. Some other ways Margolis recommends using kefir include:
- Use your favorite kefir flavor as the basis for any smoothie or smoothie bowl recipe.
- Use kefir to rejuvenate your breakfast by seasoning a bowl of granola or granola, or mixing in pancake or waffle batter.
- Strengthen your overnight oats or chia seed pudding with kefir.
- Choose plain kefir over mayo or sour cream to cut down on calories and fat without spoiling the taste of your favorite dips and dressings.
- Give soups, hummus, snacks and spreads a tangy and flavorful zip with your favorite kefir.
- Use kefir as a base for your next protein marinade. Not only does the tangy taste of kefir work well with herbs and spices to add a fresh taste, the lactic acid (in kefir) and the live and active probiotic cultures turn hard cuts into delicate, juicy masterpieces.
- Give your desserts a probiotic boost with your favorite kefir flavor. It makes a great base for pudding, popsicles, ice cream, frosting, and more.
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