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Kefir (/ k ə ˈ f ɪər / kə-FEER; [1] [2] alternative spellings: kephir or kefier; Russian: кефир; Karachay-Balkar: гыпы) is a fermented milk drink similar to a thin yogurt or ayran that is made from kefir grains, a specific type of mesophilic symbiotic culture.
- Overview
- What is kefir?
- Is kefir gluten free?
- Is kefir lactose free?
- What are the health benefits of kefir?
- Nutritional value of kefir
- Making kefir at home
- Risks and considerations
- Kefir vs. yogurt vs. buttermilk
- Summary
Kefir is a type of fermented milk that may help manage blood sugar, lower cholesterol, and boost digestive health, among other benefits. However, more evidence is needed to back some of these claims.
The name kefir comes from the Turkish word “keyif,” which refers to the “good feeling” a person gets after drinking it. The drink is a combination of milk and kefir grains and contains live bacteria and yeast.
Some people attribute kefir’s potential health benefits to its probiotic content. Probiotics are beneficial species of bacteria and other microbes. Research on probiotics is still in its early stages.
In this article, learn more about what kefir is, its health benefits, how to make it, and how it compares to other fermented dairy products in terms of nutrition.
Kefir is a type of fermented dairy product. People make it by adding bacteria and yeast cultures to milk. The cultures feed on natural sugars in the milk. This allows them to multiply, creating a fermented drink.
Kefir has a tart and tangy flavor and a consistency similar to drinkable yogurt. Due to the fermentation process, kefir may taste slightly carbonated. This happens because the microbes produce gases as they digest the sugars in the milk.
Despite the name, kefir grains are unrelated to wheat or oats. This means there is no gluten in a traditional kefir drink containing only milk and live cultures.
However, some brands may use oats and other products containing gluten to add flavor or change the texture of the liquid. Always check the label before purchasing.
Many kefir drinks are based on a type of dairy milk. The fermentation process reduces how much lactose this milk contains, but this does not necessarily make kefir lactose free. There may still be trace amounts of lactose, depending on the product.
Some people with mild lactose intolerance may still tolerate kefir if the amount of lactose is minimal. Those with more severe intolerances or allergies may benefit more from a nondairy kefir.
Blood sugar control
A small 2015 study in Iran compared the effects of consuming kefir and conventionally fermented milk on blood sugar levels in people with diabetes. Participants who consumed kefir had significantly lower fasting blood sugar levels than those who consumed conventionally fermented milk. A 2020 review suggests that kefir could have a range of benefits for people with diabetes and obesity. It may modulate diabetes-related markers. However, larger-scale research is necessary to support this.
Lowering cholesterol
A 2017 study looked at changes in cholesterol levels among females with obesity or overweight who drank low fat milk or kefir. The participants drank either two servings a day of low fat milk, four servings a day of low fat milk, or four servings a day of kefir. After 8 weeks, those who drank kefir showed significant decreases in their total cholesterol levels, and in their low-density lipoprotein cholesterol levels, compared to those who drank only two servings per day of low fat milk. Participants who consumed four servings per day of low fat milk also had lower cholesterol levels. The probiotics in kefir may play a role in how much cholesterol the body absorbs from food. They may also affect how the body produces, processes, and uses cholesterol.
Digestive health
The gut contains many species of microorganisms. Some of these species have beneficial effects on the body, while others can cause harm. Probiotic foods contain some of the same beneficial species of bacteria that live in the digestive tract. This may mean they can help with maintaining a good balance of species. However, scientists are still learning how this works. An animal study in 2018 found that kefir supplementation can improve the ratio of good to harmful bacteria in the gut and reduce physical fatigue during exercise in mice. More research is necessary to understand if this finding also applies to humans.
The nutritional value of kefir and the probiotic microbes it contains varies widely depending on the ingredients and fermentation technique. A 2017 paper estimates that traditional milk kefir consists of around:
•90% water
•6% natural sugars
•3.5% fat
•3% protein
Kefir also contains a number of vitamins and minerals, including:
It is possible to make kefir at home. To do this, a person will need a clean environment and equipment to prevent the wrong types of bacteria from getting into the liquid. To begin, a person will need:
•active kefir grains, which are available for purchase
•milk, such as cow’s, goat’s, or coconut milk
•a glass jar
•a paper coffee filter or cheesecloth
•a rubber band
There is little research on kefir’s potential risks. It appears to be generally safe to consume, as long as people make and store it safely.
While people who are lactose intolerant may be able to drink some kefir without symptoms, they should be careful to avoid drinking too much. People with milk allergies should avoid kefir unless it contains nondairy milk.
Kefir, yogurt, and buttermilk are all types of fermented dairy products. However, they have slightly different properties.
Kefir and yogurt are very similar, as they both consist of milk fermented with beneficial bacteria. They have similar nutritional profiles, are relatively low in fat, and are a source of protein. It is also possible to make both with dairy-free milk alternatives, and people can use them in foods in similar ways.
Buttermilk is different from yogurt and kefir. It is a thin liquid that occurs as a byproduct of churning butter. Some buttermilk contains live cultures, but not all. It contains mostly water, lactose, and casein, which is a type of protein in milk.
People typically use buttermilk for baking but may also drink it.
Kefir is a fermented drink that contains live bacteria and yeast. Some studies suggest these microbes are potentially beneficial to health. They may help control blood sugar, aid digestive health, and lower cholesterol.
However, more high-quality research is necessary to confirm these effects in humans, as many of the studies so far have been small or involved animals rather than people.
- Aaron Kandola
May 12, 2018 · Learn how to make kefir, a fermented drink with probiotics and proteins, using dairy or non-dairy milk and kefir grains. Find out the differences between kefir and yogurt, the health benefits of kefir, and the ingredients and equipment you need.
- Fermented Drink
- 2
- Caucasus
We ensure their health by living in an environment that uses only organic, natural and non-chemically based cleaners and grains are handled with great care using culture friendly equipment such as glass, stainless steel and PBA-free plastics.
Oct 3, 2024 · Kefir, tangy and slightly sour fermented milk drink. Similar in consistency to cultured buttermilk with a slight effervescence, kefir is made by fermenting cow, sheep, or goat’s milk using special microbial cultures called kefir grains, composed of symbiotic colonies of yeasts and bacteria.
Learn how to make kefir with live grains or Easy Kefir powder packets. Find out the benefits of kefir, how to second ferment it, and how to store it for vacation.
Apr 21, 2023 · Kefir, a staple food in many cultures around the globe, has become incredibly popular in the natural health community. High in nutrients and probiotics, it is very beneficial for digestion and...
