Though kefir is simply gaining traction within the U.S., this probiotic-rich super-drink has been very talked-about in Europe for many years. Touted for its intestine well being advantages, this fermented beverage has a consistency between yogurt and milk, and gives a wealthy supply of a number of nutritional vitamins and minerals. Right here is the whole lot you must learn about kefir, together with the way it differs from yogurt and the way a lot to drink every day:
This content material is imported from {embed-name}. You could possibly discover the identical content material in one other format, otherwise you could possibly discover extra data, at their website.
Kefir Diet Stats
Serving Measurement: 1 cup of Lifeway plain low-fat kefir
- 110 energy
- 2 g whole fats
- 10 mg ldl cholesterol
- 125 mg sodium
- 12 g whole carbohydrate
- 0 g fiber
- 12 g whole sugars
- 0 g added sugar
- 11 g protein
- 90 mcg Vitamin A (10% DV)
- 5 mcg Vitamin D (25% DV)
- 390 mg calcium (30% DV)
- 376 mg potassium (8% DV)
What’s Kefir?
Ana Maria SerranoGetty Pictures
“Kefir is a fermented milk drink that has been round for over 2,000 years,” says Julie Smolyansky, CEO of Lifeway Foods. Smolyansky’s household has been within the kefir trade for many years and her dad and mom based Lifeway after their household emigrated from the previous Soviet Union. “In historical instances, kefir was a extremely sought-after superfood – Marco Polo wrote about it and Cleopatra bathed in it.”
Recognized for its tart and tangy taste, kefir has a skinny consistency and might be loved by itself or in smoothies and different recipes. Since it’s a fermented beverage, it’s a wealthy supply of probiotics and different essential vitamins. Kefir might be ready from different types of milk, together with cow, sheep and goat, and might be made at dwelling or bought ready-made at most supermarkets within the dairy division.
Kefir Well being Advantages
Registered Dietitian Caroline Margolis says that the majority people can profit from consuming kefir, together with kids, pregnant/nursing girls and even pets (she advises plain kefir). Among the many potential well being advantages of kefir embrace:
- A wealthy supply of nutritional vitamins and minerals: “One 8 ounce serving of Lifeway Kefir is a superb supply of vitamin D, riboflavin, calcium and phosphorus, and a very good supply of protein, vitamin A, vitamin B12, potassium and selenium – all vitamins essential for every single day and immune well being,” Margolis shares. “The fermentation course of enriches the content material of nutritional vitamins B1, B12, Okay, folic acid, calcium and amino acids, and produces health-promoting metabolites, in any other case referred to as postbiotics.”
- Promotes intestine well being: “Analysis continues to help that the integrity of our intestine microbiome could also be important for our well being,” Margolis says. “Kefir gives diverse probiotics (good micro organism) to assist stability the microbiome.” This in flip gives large digestive advantages. A wholesome intestine is so essential since all meals is finally damaged down within the intestine in order that vitamins might be delivered all through our our bodies. Many people with lactose intolerance may discover that they tolerate kefir, because the fermentation course of helps to interrupt down lactose.
- Helps immunity: A wholesome intestine in essential for fostering a robust immune system by averting infectious brokers like micro organism and viruses. Kefir, given its probiotic-rich nature, has been proven to help a wholesome immune system and even modulate the immune system to suppress viral infections. “Those that are on or completed a course of antibiotics could discover that kefir helps digestive upset and assist replenish the nice micro organism within the intestine which will have been worn out from the medication,” Margolis provides.
- Combats irritation: “Research have proven that those that devour kefir have a lower in pro-inflammatory cytokines concentrations and a rise in anti-inflammatory cytokine concentrations, which decreases irritation in our our bodies to scale back our danger of illness or disease-related issues,” Margolis explains. “The postbiotic peptides in kefir which are produced throughout fermentation are being studied for his or her antihypertensive, anti-inflammatory and anti-oxidative properties, affecting the whole lot from cardiovascular well being to diabetes to autoimmune illness prevention.”
- Promotes bone well being: Kefir is of course a wonderful supply of calcium, a key nutrient to help wholesome bones. Some kefir manufacturers are additionally fortified with vitamin D for much more bone well being advantages.
- Could enhance temper: “There have been studies linking kefir to a rise in serotonin ranges and reduce within the danger for nervousness and despair,” Margolis says. “That’s as a result of 90% of serotonin, together with different neurotransmitters, is produced in our intestine and despatched again to the mind by way of the vagus nerve – communication referred to as the gut-brain axis.” She provides that kefir additionally comprises tryptophan, an amino acid that serves as precursor to serotonin, serving to to lift serotonin ranges within the mind (by way of our circulatory pathway).
- Promotes glycemic management: Research performed with 60 diabetic sufferers discovered that these supplemented with kefir offered decrease values of fasting glucose than these supplemented with one other fermented drink. Entire milk kefir was additionally proven to reduce insulin resistance in an animal examine.
- Could have anticancer exercise: A number of research have urged that kefir has potential anti-tumor properties in opposition to breast cancer, colorectal cancer, and malignant T lymphocytes. However these in lively most cancers remedy or with suppressed immune methods ought to converse with their doctor first previous to consuming kefir.
Kefir vs. Yogurt vs. Probiotics
wilatlak villetteGetty Pictures
Often known as “the champagne of dairy,” kefir has double or triple the quantity of probiotic strains that you’d discover in most yogurt. “Kefir is a cultured probiotic beverage that’s just like drinkable yogurt in style and texture, however that’s the place the similarity ends,” says Margolis.
She provides that kefir is made with 12 dwell and lively probiotic cultures with an extended fermentation course of which ends up in 25 to 30 billion useful CFU (Colony Forming Items) per 8 oz serving. “It ends in a extra various tradition than yogurt with two to a few instances extra probiotics and a mixture of each micro organism and yeast-based cultures, which is exclusive to kefir.”
Margolis says that the probiotic exercise is what produces kefir’s signature fizz and the elevated lactic acid, one of many byproducts of fermentation, and provides kefir its distinct style and bit. “Diet-wise, kefir is increased in protein when in comparison with non-Greek yogurt,” Margolis says. “Kefir can be a wonderful supply of vitamin D, when many yogurts should not a supply.”
In the case of kefir versus probiotics supplements, meals all the time comes first. “One profit is that the dairy buffers the probiotics from the abdomen acid, permitting them to make their manner by the digestive monitor and get to work,” Margolis says. Plus, consuming probiotics in entire meals type, comparable to with kefir or yogurt, comes together with a whole package deal of important nutritional vitamins and minerals as properly.
How a lot kefir ought to I devour?
“It is really helpful to devour one to 2 8-ounce servings of kefir every day for optimum probiotic well being,” Margolis says. Understand that one 8-ounce serving of kefir counts as one serving of dairy.
Plain kefir is all the time greatest, however in case you favor a flavored selection attempt to search for ones with restricted quantities of added sugar (intention for 10 grams of added sugar or much less per 1 cup serving).
You will additionally wish to search for kefir varieties the place the label says dwell and lively cultures, and that it comprises a number of strains for a excessive colony forming items (CFU) rely, Margolis recommends.
Disadvantages of Kefir
This nutrient-rich probiotic meals does not have many disadvantages, however Margolis says that these with compromised immune methods could wish to converse with their physician first previous to consuming kefir because it comprises dwell and lively cultures. “As a result of kefir is just not meant to deal with medical circumstances, we advise consulting along with your medical skilled or registered dietitian concerning any well being considerations, your weight loss plan and particular medical circumstances.”
People with a milk protein allergy or these which were suggested by a physician to keep away from probiotics for medical causes ought to keep away from consuming kefir too.
Distinctive Methods to Use Kefir
Arx0ntGetty Pictures
Kefir might be loved straight from the bottle, added to smoothies and extra for a nutrient-rich probiotic enhance. It will probably additionally add taste and texture to heat dishes and make baked items further fluffy, however Margolis shares that a lot of the probiotic micro organism will not survive being cooked. Another ways in which Margolis recommends utilizing kefir embrace:
- Use your favourite taste of kefir as the bottom for any smoothie or smoothie bowl recipe.
- Use kefir to makeover your breakfast by spicing up a bowl of cereal or granola, or combine it into pancake or waffle batter.
- Energy up your in a single day oats or chia seed pudding through the use of kefir.
- Select plain kefir over mayo or bitter cream to chop energy and fats, with out sacrificing taste in your favourite dips and dressings.
- Add a tangy and flavorful zip to soups, hummus, snacks and spreads utilizing your favourite taste of kefir.
- Use kefir as a base on your subsequent protein marinade. Not solely does kefir’s tangy taste work properly with herbs and spices to impart a contemporary taste, the lactic acid (in kefir) and the dwell and lively probiotic cultures flip robust cuts into tender, juicy masterpieces.
- Give your desserts a probiotic enhance along with your favourite taste of kefir. It serves as a terrific base for puddings, popsicles, ice cream, frostings and extra.
This content material is created and maintained by a 3rd social gathering, and imported onto this web page to assist customers present their e-mail addresses. You could possibly discover extra details about this and related content material at piano.io
