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What’s kefir?
Kefir is a cultured, fermented milk drink, native to the mountainous area that separates Asia and Europe. It’s much like yogurt, however thinner in consistency, making it extra appropriate for ingesting. Nevertheless, it can be thickened to type kefir yogurt.
With its tart, bitter style, kefir additionally has a lightweight fizz, because of carbon dioxide, a by-product of the fermentation course of. The size of the fermentation time determines the style. Kefir is an efficient supply of calcium and is wealthy in gut-supporting probiotic micro organism.
Uncover our full vary of well being profit guides. You can too discover ways to make kefir at dwelling or strive it in our scrumptious kefir breakfast smoothie.
Dietary profile of kefir
One serving (250 ml) of entire milk kefir accommodates roughly:
- 145 kilocalories
- 8.3g of protein
- 7.5 grams of fats
- 11g carbohydrates
- 333mg calcium
- 28 mg magnesium
- 383 mg of potassium
- 0.7 mcg B12
Prime 10 well being advantages of kefir
1. It is nutritious
Dairy merchandise, together with kefir, are good sources of bioavailable protein, fats and carbohydrates. In addition they contribute useful nutritional vitamins A, D and Ok; B nutritional vitamins; and minerals, together with calcium.
2. A supply of useful micro organism and bioactive substances
Kefir advantages from a broad and various composition of useful micro organism and yeasts, 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 reducing levels of cholesterol.
3. Can defend in opposition to bacterial an infection
Among the micro organism in kefir are believed to guard in opposition to an infection. They do that by inhibiting the expansion of dangerous strains of salmonella, helicobacter pylori and escherichia coli (e. coli).
4. Could decrease blood strain
Animal research point out that common consumption of kefir could also be useful for individuals with hypertension. That is believed to be attributable to quite a few mechanisms, together with an inhibitory impact on the angiotensin-converting enzyme (ACE) and subsequent rest of veins and arteries.
5. Could Cut back the Threat of Coronary heart Illness
Kefir could produce other advantages for coronary heart well being, together with serving to to control blood triglycerides and levels of cholesterol. Nevertheless, extra analysis is required to verify this and make clear the mechanisms concerned.
6. Could Enhance Digestion
Some individuals discover that common consumption of kefir helps their digestive well being, presumably attributable to its various microbial content material. These useful micro organism may also help restore steadiness to the intestine and enhance the well being and performance of the digestive tract.
7. Could also be appropriate for individuals with lactose intolerance
The lactic acid micro organism (LAB) in kefir are largely answerable for the breakdown of lactose, the pure milk sugar, so there’s some proof that kefir will be tolerated by individuals with lactose intolerance. Nevertheless, you must consult with your GP should you assume this can be related to you.
These with a recognized situation corresponding to inflammatory bowel illness (IBD) or irritable bowel syndrome (IBS) ought to seek the advice of a major care doctor or dietitian earlier than introducing fermented meals, as they’ll worsen signs in some instances.
8. Could Promote Bone Well being
Conventional kefir made out of entire cow’s milk is an efficient supply of calcium and vitamin K2, vitamins vital for bone well being.
As we age, our bones change into much less dense, which might improve the chance of osteoporosis and fractures, particularly in postmenopausal ladies. Kefir, together with different dairy merchandise, could assist assist bone well being and density.
9. Could Cut back Irritation
Power irritation is inherent in quite a few illness states, together with irritable bowel illness and rheumatoid arthritis. The anti-inflammatory results of probiotics have been extensively reported in research, though that is an rising space of analysis.
Whereas current research recommend that LAB micro organism are anti-inflammatory, whether or not that interprets to a direct profit from consuming kefir remains to be unknown.
10. Could have a modulating impact on the immune system
In animal research, consuming kefir has been proven to enhance intestine immunity 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 results of normal human kefir consumption.
Are there unintended effects?
As a result of the method used to make kefir can differ, it is tough to examine its efficiency; some merchandise could also be richer sources of probiotic micro organism than others. For these not used to probiotics or fermented meals, it’s sensible to begin with a small quantity and improve slowly; some individuals utilizing kefir for the primary time report digestive signs, corresponding to bloating, constipation or diarrhea.
Anybody with a compromised immune system or a histamine intolerance ought to discuss to a well being skilled earlier than introducing or considerably growing fermented meals.
What about water kefir?
Water kefir is made in the identical manner as milk kefir: the kefir grains are positioned in sugared water and the identical fermentation course of takes place. The fermentation produces useful micro organism whereas reducing the sugar content material of the drink.
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Nevertheless, the grains used are totally different. Water kefir is made with particular grains that depend on water, which do not work the identical manner when put into milk or milk substitutes. Cane sugar or fruit juice can be utilized to sweeten the water. Water kefir is a good different supply of probiotic micro organism for these following a dairy-free eating regimen, nevertheless it doesn’t comprise 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 made out of goat’s milk, sheep’s milk, and coconut milk, in addition to rice and soy milk.
Kefir grains aren’t truly grains in any respect — they’re small gelatinous grains that resemble grains and comprise quite a lot of micro organism and yeasts. Relying on the variability you employ, kefir grains can comprise 30 or extra strains of useful micro organism and yeast. Among the important strains are lactobacillales – or lactic acid micro organism (LAB).
The grains are positioned in a glass jar or bowl, soaked in milk, lined and left at room temperature for a minimum of 24 hours. This permits the micro organism and yeast to ferment the lactose (pure milk sugar) into lactic acid, activating the micro organism to multiply and develop.
After about 24 hours at room temperature, the grains are strained from the kefir, which is now able to drink.
The grains are transferred to a contemporary batch of milk the place they start to breed – this cycle can proceed indefinitely. The grains will multiply so long as they’re stored in contemporary milk on the right temperature (ideally round 22-25C). Storing within the fridge with its cool temperature inhibits the fermentation course of.
Is it secure to make kefir at dwelling?
Absolute! Nevertheless, it is very important observe the recipe directions precisely. Improper temperatures, fermentation instances, or unsterile gear could cause the kefir grains to spoil and make the kefir unsafe to eat. For those who’re curious to strive it, take a look at our information to creating home made kefir.
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Jo Lewin is a registered nutritionist (RNutr) with the Affiliation for Vitamin with a specialty in public well being. Comply with her on Twitter @nutri_jo.
All well being content material on bbcgoodfood.com is for common informational functions solely and shouldn’t be handled as an alternative choice to the medical recommendation of your personal doctor or different healthcare supplier. In case you are involved about your common well being, you must contact your native healthcare supplier. See our web site phrases and circumstances for extra data.
