Kefir Yogurt: 12 beneficios para la salud, según los médicos

What Is Kefir?

Kefir, pronounced "kee-feer," is a beverage produced from sheep, goat, or cow's fermented milk. The only difference between water kefir and milk kefir is the water basis. Historians say kefir originated centuries ago in the Eastern European Caucasus Mountains, close to modern-day Turkey. The Turkish word "kief," which means "good feeling," is the source of the English term "kefir."

Kefir has over 60 different kinds of probiotics, or "good bacteria," which help the digestive system and promote gut health. The most prevalent ones include leuconostoc, lactobacillus, lactococcus, and streptococcus.

Is Kefir Lactose-Free?

Kefir has a low lactose content, which is milk sugar. This implies that even if a person has a lactose intolerance, he should still consume it. According to a study, consuming kefir aids with lactose intolerance and digestion.

What are the Types of Kefir?

There are kefir varieties that are lactose—and dairy-free but high in probiotics and provide many health advantages, even if a person is intolerant to dairy. There are two primary kinds, and they are different in many aspects.

There are two varieties of kefir:

• Dairy kefir (made with coconut milk and milk from cows, sheep, or goats).
• Water kefir, prepared without dairy using coconut or sweet water.

Although the primary liquid used in each kind differs, kefir is made using the same method, and both forms are said to provide the same array of health advantages.

Kefir grains are a yeast/bacterial fermentation starter used to make all types of kefirs. All varieties need sugar—either naturally occurring or added—to promote the growth of beneficial bacteria and fermentation, much like kombucha, another beverage high in probiotics. However, since the living active yeast basically "eats" the bulk of the added sugar during fermentation, the end product is that both kombucha and kefir have shallow sugar content.  Further details on the various varieties' manufacturing processes, tastes, and applications are provided below:

1.  Milk Kefir

The most popular and extensively accessible fermented milk beverage is milk kefir, often found in almost all health food shops and big supermarkets.

This kind is often manufactured from goat, cow, or sheep milk, although some retailers also sell coconut milk kefir, which is devoid of dairy, lactose, and actual "milk."

Lactic acid bacteria are the starting culture used in traditional milk kefir manufacturing, which eventually permits the development of probiotics.

What makes kefir different from yoghurt? Is yoghurt less healthy than kefir? Both are usually manufactured using an active yeast starter kit that is "live," which is what cultures the good bacteria. In contrast to yoghurt, kefir is only made from mesophilic strains, which grow at room temperature and don't need heating.

Though they share many similarities, kefir often contains more different bacterial and yeast strains and a greater probiotic concentration.

After fermentation, milk kefir has a tangy flavour that is a bit like Greek yoghurt. The length of the fermentation process determines how strong the flavour is; a more extended fermentation procedure often produces a more robust, tarter flavour and even some carbonation, which is the consequence of the active yeast.

Although milk kefir doesn't have a naturally sweet taste, various ingredients can be added to make it taste better. Most kefirs purchased from stores are flavoured with fruit or cane sugar; however, one can flavour and sweeten it oneself at home using raw honey, maple syrup, vanilla extract, or organic stevia extract.

In addition to being consumed, milk kefir is creatively incorporated into dishes in various ways.

• It is an excellent substitute for conventional buttermilk, sour cream, heavy cream, or yoghurt in soups and stews.
• Plain or flavoured kefir can be used in place of any of these components in favourite baked products, mashed potatoes, soup, and other dishes to increase its nutritional content and reap the full range of delicious kefir benefits.
• Kefir cheese, a crumbly, hard cheese that tastes great sprinkled over the favourite supper dishes, can also be made with it.

2.  Coconut Kefir

 A person can use coconut water or coconut milk to make coconut kefir. Both varieties are devoid of dairy and are often regarded as the ideal starting point for making fermented kefir since they naturally contain carbohydrates, including sugars, which the yeast needs to ingest for fermentation. The process for making coconut kefir is the same as that for milk kefir. It contains germs and live, active yeast from kefir grains.

Once fermented, it gets more tangy and carbonated, but it tastes sweeter and milder than milk kefir. Both varieties of coconut kefir maintain the flavour of natural coconut and all the health advantages of unfermented plain coconut milk and water, including their ability to replenish electrolytes and potassium.

3.  Water Kefir

Water kefir, typically produced with sugar water or fruit juice, has a milder flavour and texture than milk kefir.

The methods for making coconut and milk kefirs are the same for water kefir. Like the milk variant, plain water kefir is a terrific, healthful substitute for soda or processed fruit juice. It can be flavoured at home with one's natural additives.

Water kefir must be used differently than milk kefir. Try incorporating it into salad dressing, muesli, smoothies, and nutritious desserts, or drink it alone.

It is not the most excellent option for replacing dairy products in recipes since it is less sour and has a less creamy texture.

Kefir vs. Yogurt

Kefir and yoghurt are not the same product; however, they are often compared and have some similarities.

Similar to yoghurt, kefir is fermented and has a slightly sour taste. Because they are both readily digested, they are excellent choices for lactose-intolerant people.

Additionally, yoghurt and kefir have distinct kinds of beneficial microorganisms. Lactobacillus kefir is the primary beneficial bacteria found in kefir, while Lactobacillus bulgaricus and Streptococcus thermophilus are primarily found in yoghurt. Kefir has both bacteria and yeast, while yoghurt solely contains bacteria.

Kefir has a thinner consistency than yoghurt and yoghurt-based beverages. It also often has less sugar and calories than yoghurt. One thing unites the two: they work well as smoothie bases or as combinations with fruit or cereal. Just stay with plain; it has less sugar and calories than flavoured.

How is kefir made?

Kefir is created by mixing healthy bacteria and yeast-containing kefir grains with cow, goat, or sheep milk. Lactic acid, produced when microbes break down lactose (milk sugar), gives the food a sour flavour and abundant nutrients.

Kefir is available in primary and flavoured forms and tastes like liquid yoghurt. Excessive sugar intake diminishes the health advantages of kefir. Select sugar-free items or stay with simple ones.

How healthy is kefir?

The nutritional advantages of kefir differ depending on the kind of milk it contains and how it ferments. However, since it has more probiotic and helpful yeast strains than yoghurt, it is generally healthier.

Also, kefir and kefir lactose (milk sugar) are generally safe to consume, even for lactose-intolerant people. Dairy-free versions are available; however, their nutritional makeup differs from regular kefir's.

Kefir is a superfood because it is bursting with nutrients, vitamins, and minerals, such as:

• Calcium
• Protein
• Magnesium
• Vitamin B12
• Vitamin D.
• Riboflavin (B2)

What are the Health Benefits of Kefir?

Research into kefir's benefits is still in its early stages, but some evidence suggests it helps with the following:

1.  Blood sugar control

A brief 2015 study comparing the effects of kefir and traditionally fermented milk on blood sugar levels in individuals with diabetes was conducted in Iran. Compared to those who drank traditionally fermented dairy, those who received kefir have considerably lower blood sugar levels during the fasting state.

According to a 2020 analysis, kefir provides many advantages to those who struggle with obesity and diabetes. It could also alter indicators linked to diabetes. However, a larger-scale study is required to bolster this. According to a study published in 2021, drinking kefir reduces insulin levels and fasting blood sugar (FBS), which are crucial for treating diabetes.

2.  Lowering cholesterol

A 2017 study examined the effects of low-fat dairy products or Kefir on cholesterol levels in overweight or obese females. The participants consumed two servings of low-fat dairy products, four servings of low-fat dairy products, or four servings of kefir.

After eight weeks, the low-density lipoprotein cholesterol and total cholesterol levels of individuals who drank Kefir were lower than those who drank merely two servings of low-fat dairy products daily. Individuals who had four servings of low-fat dairy products daily also had reduced cholesterol.

The bacteria in kefir reduce the amount of cholesterol the body absorbs from the diet. They could also impact how the body makes, uses, and processes cholesterol.

More recently, 2023 research examined how two varieties of kefir afford the health of individuals with elevated low-density lipoprotein (LDL) levels. Traditional kefir microbes were present in one variety but not in the other. The participants consumed the two types of kefir for weeks each, with a break in between.

The findings demonstrated that the traditional Kefir benefits heart health and decreases LDL cholesterol and inflammatory indicators.

3.  Digestive Health

Numerous types of bacteria are found in the stomach. While some are good for the body, others might be harmful.

Some helpful bacteria species in the digestive system are also in probiotic meals. This might imply that they aid in preserving a healthy species balance. However, scientists are still figuring out how this works.

According to 2023 research, Kefir impacts mice's gut microbiota and general health because of its antioxidant qualities and capacity to raise the numbers of good bacteria and short-chain fatty acids. Further investigation is needed to see if this result also holds for people.

4.  Killing pathogens

Microorganisms that cause diseases are known as pathogens.

Kefir, either in its complete form or as distinct components, has been shown in 2021 studies to be able to combat several dangerous microorganisms.

When this research evaluated how well two varieties of Salmonella thrived in each, the number of bacteria in kefir milk decreased far more quickly than in ordinary milk. This shows that kefir possesses qualities that aid in killing or halting the development of these bacteria.

This might imply that kefir can help prevent infections like vaginal or gastroenteritis. Nevertheless, there isn't much human study to support kefir's efficacy; Kefir's probiotics and kefir must not be in place of medical care for an existing illness.

5.  Maintains strong bones

Being active requires strong bones, particularly as one ages and loses bone mass. A glass of kefir provides the nutrients necessary for bone growth and healing.

• Vitamin D: Without vitamin D, calcium absorption is impossible. So, the health of the bones depends on this vitamin.
• Calcium: Bones are made of this necessary element. Consuming enough in the diet is essential since our systems cannot create it.
• Phosphorus: Found in most diets in large amounts, this mineral aids in the formation of bones by combining with calcium.
• Vitamin K: In many bone processes, vitamin K is present in whole-milk kefir.
• Magnesium: This mineral strengthens bones and is essential to bone formation.

6.  Ease Stress

Kefir makes one more resilient to stressful conditions, so keep some in the refrigerator. Or at least that was the conclusion of one lab investigation on kefir intake. The probiotic beverage altered the composition of gut flora, favouring bacteria that manufacture gamma-aminobutyric acid (GABA). This amino acid helps relax the brain.

Kefir also contains additional ingredients that are well-known for reducing stress. The following nutrients aid in the production and control of mood-stabilising brain chemicals:

• Vitamin B
• Tryptophan
• Magnesium

Kefir is a nutrient-dense supplement to the diet and has several health advantages. Sommer advises being aware that when one first starts eating foods rich in probiotics, one experiences gas and bloating.

7.  Potentially Helps Fight Cancer

Studies have shown in vitro the potential of certain substances in probiotic beverages to prevent the spread of cancer cells in the stomach.

Drinking this beverage helps prevent cancer by slowing the development of early tumours and their enzymatic transformation from non-carcinogenic to carcinogenic. Compared to yoghurt strains, which lowered the amount of cells by 14%, one in vitro experiment revealed that it might reduce breast cancer cells by 56%.

8.  Improves Allergies

Asthma and several types of allergies are all associated with inflammatory problems inside the body. By addressing inflammation at its root, this beverage helps lower the risk of respiratory conditions, including allergies and asthma.

Animal research published in Immunobiology has shown that it lessens the amount of inflammatory cells obstructing the lungs and airways and the accumulation of mucus in mice.

The live microorganisms in this drink help modify the body's reaction to systemic allergy breakout spots and support the immune system's natural suppression of allergic responses. Some experts speculate that a deficiency of beneficial bacteria in the stomach might cause these allergic responses.

9.  Supports Skin Health

Kefir promotes the health of the most significant organ, the skin, and helps bring beneficial bacteria back into the spotlight. It aids in healing skin conditions, including burns and rashes, as well as systemic skin problems.

In addition to probiotics supporting immune system function, kefir has been shown to enhance skin wound healing and even provide connective tissue protection.

10.  Improves Lactose Intolerance Symptoms

Many dairy products include beneficial bacteria necessary for a healthy body and stomach. However, many people can't handle dairy because they can't digest lactose, the primary sugar in milk (this is known as lactose intolerance).

Kefir's active component breaks down lactose, aiding in its digestion. In addition, this drink has a wider variety of minerals and bacterial strains—some unique to kefir—that help eliminate the lactose in dairy.

The Journal of the Academy of Nutrition and Dietetics published research revealing that kefir enhances lactose digestion and tolerance in people with lactose malabsorption. Although most individuals like goat milk kefir, a tiny percentage still have problems with dairy and need to use water or coconut kefir instead.

11.  Improves heart health 

Studies have shown that kefir lessens the harm brought on by metabolic syndrome, a group of illnesses that raise the risk of heart disease. Kefir lowers blood pressure, controls cholesterol, and improves triglycerides or blood fat levels. It could aid in averting more cardiac incidents.

12.  Keeps muscles healthy

Protein is essential for building and mending muscles. Kefir contains more than an egg, even without Greek yoghurt protein. It also contains phosphorus, which is critical for tissue development and repair, and magnesium, which is necessary for muscular contraction.

What are the Risks and Side Effects Associated with Consumption of Kefir?

This beverage is a safe and beneficial addition to the diet when taken in moderation.

• If taken in large quantities, it might sometimes result in specific kefir adverse effects such as gas, bloating, nausea, diarrhoea, or stomach discomfort. When a person initially uses it, these symptoms are more prevalent, but they usually go away with repeated usage.
• Sites advise aiming for one cup daily to get the most out of this highly beneficial beverage. To determine tolerance and minimise unpleasant side effects, it is best to begin with a lower dose and gradually increase it to the required quantity.
• Remember that milk kefir contains dairy, so it is not recommended for those sensitive to or allergic to milk. Furthermore, while most lactose-intolerant individuals handle it without any problems, some have adverse side effects.

If a person feels unwell after drinking kefir milk, consider replacing it with water or fermented beverages prepared with coconut.