Kefir is a symbiotic culture of lactic acid bacteria and yeast that can help regulate blood sugar, lower cholesterol, and improve digestive health, among other things.
The name “kefir” is derived from the Turkish word “keyif”, which means the “exhilaration” one feels after consuming it.
Some link it to its potential health benefits probiotics Probiotics are beneficial strains of bacteria and other microbes. However, research on probiotics is still in its infancy.
Kefir has a special taste and we can say that it looks like “drinkable” yogurt. Due to fermentation, it can also have a slightly “gassy” taste. This is because the microbes produce gas as they digest the milk sugar.
Kefir types
There are several types:
- from cow’s, sheep’s or goat’s milk,
- plant milks such as coconut or oat milk,
- with added flavors.
Some companies also make low-fat kefir.
What are its health benefits?
Research into the health benefits of kefir is still in its infancy, but there is research evidence that it may help:
- in blood sugar control,
- in reducing cholesterol,
- in the health of the digestive system,
- in the destruction of pathogenic microorganisms.
As for the latter, because 2021 survey kef ir can fight some harmful bacteria.
Specifically, the researchers compared how well two types of salmonella bacteria thrived in regular milk and kefir, and found that the number of bacteria in kefir decreased faster. This suggests that kefir may help eliminate or stop the growth of these bacteria better than regular milk.
This may mean that kefir can help prevent infections such as gastroenteritis or vaginal infections. However, there have not been many human studies confirming that kefir has this effect.
However, we should not use probiotics or kefir for treatment in case of infection.
Nutritional value of kefir
The nutritional value and probiotic content of kefir varies greatly depending on the composition and fermentation technology. A 2017 study estimated that traditional milk kefir contains approximately:
- 90% water
- 6% natural sugar
- 3.5% fat
- 3% protein
Kefir also contains a number of vitamins and minerals, including:
- B complex vitamins
- vitamin C
- vitamin A
- vitamin K
- magnesium
- calcium
- potassium
How to cook kefir at home?
To make kefir, you’ll need a clean environment and clean equipment to prevent any of the wrong kinds of bacteria from getting into the liquid.
To get started you will need:
- active grains (seeds) of kefir (also available in the Greek market)
- milk (cow, goat or coconut milk)
- a glass container
- paper coffee filter or cheesecloth
- rubber band
- silicone spatula or wooden spoon
- non-metallic strainer
To prepare kefir:
Wash your hands with soap and water.
Sterilize the jar by washing it with soap and hot water. Allow to dry upside down on a clean rack.
When dry, add the milk to the glass jar. Add one teaspoon of kefir grains for every glass of milk. Leave space at the top as the liquid will expand as it ferments.
Cover the jar with a paper coffee filter and seal with a rubber band. Store the jar in a warm place at about 21°C for 12-48 hours. Keep the jar out of direct sunlight and shake gently if the liquid starts to separate.
After the liquid thickens, pour it through a strainer into a sterile container. Cover tightly and refrigerate for up to a week.
A short fermentation will produce a sweeter kefir, and a longer fermentation will produce a sour kefir. You can save the collected kefir grains in the strainer to use the next time you make kefir.
How to enjoy kefir
You can enjoy the same with milk or yogurt:
- Iced in a glass,
- with cereals, oats or muesli,
- in smoothies,
- with fruits.
You can also use it in salad dressings, stir-fries and soups. However, you should be aware that heating kefir will deactivate the live cultures.
Risks
Research on the potential dangers of kefir is minimal. Food generally appears to be safe as long as people prepare and store it safely.
Although people with lactose intolerance can probably drink a little kefir without experiencing symptoms, they should be careful to avoid large amounts. People with milk allergies should avoid it unless it is made from plant-based milk.
People living with diabetes should read the label carefully and choose regular varieties with no added sugar.