Health benefits of kefir
Kefir is usually obtained by fermenting cow's, goat's, or sheep's milk using a bacterial culture of polysaccharides called kefiran. As these bacteria participate in fermentation, they create high doses of probiotics and a carbonated drink that some people think is similar to beer. In taste and consistency, kefir has a liquid substance similar to drinking yogurt. Its taste is strong and sharp.
Kefir, long touted by practitioners as a remedy for everything from acne to depression, is not just for alternative medicine lovers. This creamy drink with Eastern European roots, rich in calcium and probiotics, has proven its health benefits, so everyone can enjoy it.Nutritional value of kefir
1 Cup plain kefir
· Calories': 139
* Fat: 8 g
* Sodium: 91 mg
* Carbohydrates: 9 g
· Cellulose: 0 g
* Sugar: 7 g
* Protein: 8 g
Carbohydrates
Although yogurt is a product of animal origin which is in some people associated with low carbohydrates, it is not carbohydrate-free. This is due to the natural sugar content in its milk base. However, fermentation, which turns milk into kefir, "eats" some of these sugars. Compared to a glass of 2% milk, which contains 12 grams of carbohydrates, a serving of kefir contains only 9 grams.
Fats
When turning milk into kefir, fermentation will not change its fat content. Kefir made from whole milk contains 8 grams of fat.
The fat content of whole milk is shifted towards saturated fat: 62% saturated, 30% monounsaturated and 4% polyunsaturated. However, despite the negative reputation of saturated fat, many experts believe that when consumed in whole dairy products, they have a protective effect on heart health.
Protein
Like a glass of milk, a glass of kefir provides 8 grams of complete protein. This means that it contains all the essential amino acids that your body can't produce on its own.
Vitamins and minerals
As a dairy product, kefir is rich in calcium. One serving provides 300 milligrams, or 30% of the daily value. You will also find a small amount of vitamin A (6% CH) and sodium (4% CH) in a 220-250 ml glass.
Health benefits
There are many ways that eating yogurt can have a positive impact on your health.
Supports the immune system
Research shows that eating fermented foods has many benefits, including strengthening the immune system. Live cultures in kefir create a healthy microflora that supports the immune system.
Can get rid of constipation
If you are constipated, a little kefir may help. In a 2014 study involving 20 patients with chronic constipation, drinking 500 milliliters of kefir a day for four weeks improved the frequency and consistency of defecation.
Relief of lactose intolerance
For those who do not tolerate lactose in milk, kefir can be a real alternative. An earlier study showed that eating kefir improves digestion and lactose tolerance in healthy people.
May improve symptoms of autoimmune diseases
Autoimmune diseases are often caused by inflammation in the body. The probiotics found in kefir may be one of the strategies to contain this inflammation. More research is needed on this issue, but preliminary research suggests that probiotics may improve the symptoms of rheumatoid arthritis, ulcerative colitis, and multiple sclerosis.
The evidence for the health benefits of probiotics is promising, but more research is needed so that they can be recommended as a treatment for any diseases. The use of probiotics is only recommended in the context of clinical trials for the treatment of most gastrointestinal diseases.
Builds healthy bones
The high amount of calcium in kefir is a known bone Builder. Getting enough of this micronutrient helps your body constantly renew itself and restore healthy bone tissue.
Allergies
While kefir may be a satisfactory alternative to milk for people with lactose intolerance, this is not the case for people with milk allergies. Kefir still contains casein and whey-proteins that cause allergic reactions. If you are allergic to milk, you should not drink kefir.
Side effect
For most people, kefir is a healthy and probiotic-rich Supplement to the diet. But for some, it can cause an upset gastrointestinal tract in the form of gas or intestinal spasms.
In addition, kefir may not be suitable for people who do not tolerate alcohol or have suffered from alcoholism. A 2019 Australian study found that more than 36% of water-based kefirs have an alcohol content of more than 1.5%. Although the amount of alcohol in kefir is usually small, it is best to exercise caution if you have problems with alcohol.
Varieties
Like regular milk, you can find kefir with various flavorings, such as strawberries or chocolate. Just keep in mind that these flavors can add calories and sugar. Similarly, kefir can be made from anything from low-fat to whole milk, which will also affect its caloric content and fat content.
Varieties of kefir with vegetable milk that use coconut or almond milk are available for vegans (or anyone who prefers their taste).
Meanwhile, there is another variety of kefir that has been gaining popularity in recent years: water kefir. This drink, sometimes called Tibicos, uses the same fermentation process as water-based milk kefir. Sweeteners and flavorings are usually added, many of which are fruity.
Food storage and safety
Kefir should be kept cold in the refrigerator both before and after opening. Once opened, it can be stored in the refrigerator for about five days.
Since kefir already has a slightly sour smell, it can be difficult to tell when it has gone bad. However, you can always check by eye for signs of freshness. Kefir with a very strong smell or visible mold, fluff or spots should be discarded. Other signs that the drink has gone bad include lumps or discoloration.
How to cook
Although it is most convenient to buy ready-made kefir, you can also prepare it yourself! All you need is milk and kefir "grains", also known as bacterial and yeast cultures that cause fermentation. Kefir grains can be purchased as a powder. Add about one teaspoon of this powdered sourdough to a glass of milk, cover with a lid, and store at room temperature for 24 hours (Don't worry, the fermentation process will keep the mixture from spoiling).
