Kefir is a name that is getting a lot of attention. This centuries-old fermented milk is renowned for being nutritious and rich in gut bacteria, among other health benefits. But is it really as good as they say it is?
Things to know about kefir
The ancient drink attracts modern people
Kefir is believed to originate from the Caucasus Mountains, a region on the border between Europe and Asia. “Today, the largest producers of kefir in the world are Russia, Poland, Sweden, Norway, Finland and Germany” – explains nutritionist Paulina Nowak. “Demand continues to grow in the United States and Japan.”
Kefir is mainly produced from the milk of cows, goats or sheep. “However, it can also be produced from herbal drinks, such as coconut milk, soy milk or rice milk, using juice and water,” Nowak explains.
When made from animal milk, kefir will have the viscous properties of yogurt and a low level of carbonation. Why is that? Because while yogurt is the result of fermented dairy bacteria, kefir is a combination of brewer’s yeast and a bacterial fermentation product called “kefir”. Don’t be confused with real grains like wheat or rice. Kefir seeds are a concentrated yeast that gives this “raw” drink its famous healing properties.
“Kefir contains strains of lactobacillus acidophilus, bifidobacterium bifidum, lactobacillus kefiranofaciens, lactobacillus helveticus …” – said Loren Richter, CEO and founder of the dietary supplement company BlueBiology. “Each strain brings to the body its own benefits”.
Probiotics are “good bacteria” similar to bacteria commonly found in the digestive system. “This means that kefir is good for gut health because it supports and enhances beneficial bacteria and prevents the growth of harmful bacteria,” says Melissa Hooper, nutritionist, morning artist, created nutritional therapy company Bite-Size Nutrition.
Kefir can be especially helpful for long-term antibiotic use, as it rebuilds the beneficial microbiota system that has been broken down by the antibiotic, and it can help those in need of digestive issues, such as syndrome. spasmodic colon, gastrointestinal and even secondary ulcers. case of diarrhea.
And since most of the lactose was removed during the fermentation of kefir, this drink can often be consumed by people who have problems digesting dairy products. “Although it is made from milk, the lactose content is very low, probiotics are high, like lactobacilli,” Hooper said. “In fact, kefir is considered potentially more potent than yogurt in terms of probiotic strength.”
Kefir is also a good source of nutrients. One cup of sugar-free, low-fat kefir has a capacity of 29 ml, contains 11 grams of protein and only 110 calories. It is also rich in calcium, phosphorus, vitamin B12, riboflavin, magnesium and vitamin D.
Side effects, good and bad
While kefir is helpful for the intestinal tract, it can cause swelling, bloating, nausea, cramps, and even constipation, especially when used for the first time. And for some, its rather harsh taste can also be a problem.
“There aren’t a lot of negatives, unless you just don’t like the taste” – says Keith-Thomas Ayoob, PhD in education at the American Academy of Nutrition.
Ayoob encourages users to carefully look at the information on the labels of kefir products outside the store, as many of them can be loaded with a lot of sugar, and claims that this is a safe drink for all ages. Except for people with allergies to dairy products, the bacteria found in kefir can affect the way our bodies absorb cholesterol from food.
It is known that studies around the world have discovered many surprising potential benefits of taking kefir. A 2015 study in the Journal of Public Health found that consuming kefir will help lower fasting blood sugar in people with diabetes and gradually help lower overall blood sugar. And a 2017 study on the side effects of kefir on cholesterol showed a significant decrease in “bad cholesterol” in people who drank fermented milk. Researchers believe that the probiotics in kefir may affect the way our bodies absorb cholesterol from food.
Quick kefir faq
1. How does kefir taste?
This fermented cow / goat / sheep milk drink has a strong yogurt flavor with a slight carbonation. Many people will find it delicious, but if you want, you can add juice.
2. Does kefir have any side effects?
Have. Kefir can cause swelling, bloating, nausea, and cramping in some people, although it most often occurs when a person first consumes it, especially if they drink too much before their body can. do it.
3. How much kefir per day is enough?
Normally, you can consume about 1 cup of kefir per day after your body gets used to it. Start with 1/4 cup and increase your progress if you don’t have an upset stomach.
4. The benefits of kefir
Kefir is extremely good for gut health and improves gut stability. This fermented drink is also very good for those recovering from a long period of antibiotic use, as it helps regenerate beneficial bacteria in the digestive system. Some studies show that kefir helps lower fasting blood sugar in diabetics and gradually lowers blood sugar over time.
5. Is kefir an anti-inflammatory food?
Like many probiotic foods, kefir has anti-inflammatory properties. Thanks to the process of fermentation of kefir, this drink can be consumed by people who have problems digesting dairy products.
6. Is kefir better than yogurt?
Kefir is actually a much more potent source of bacteria than yogurt. It is enough to carefully check the sugar content of kefir products on the market, otherwise it is better to use yogurt!
