10 reasons why you should give kefir a try
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Predominately displayed in the dairy aisle are dozens of different products of yogurt. Granted, yogurt is a valuable probiotic food rich in many important nutrients and is wildly popular. However, there is another product similar to yogurt, almost like a cousin, not quite displayed center stage like yogurt, but worthy of your attention – kefir. Kefir (pronounced kee-fer and referred to as “the champagne of milk”) is a cultured milk product similar to yogurt with a pleasantly tart, almost sour taste. It’s fizzy effervescence and natural carbonation gives kefir a light, foamy, creamy texture you have to try to really understand what kefir has to offer.
What exactly is kefir?
Kefir originated in Eastern Europe in the Caucasus Mountain region. The word “kefir” is believed to have come from the Turkish word “keif” which means good feeling. To begin the process of making kefir, milk is gently heated to eliminate possible pathogenic bacteria. After this step, starter cultures are added to the milk often referred to as “kefir grains.” These are a specific mixture of bacteria and yeast giving kefir its distinct flavor and texture. This special mixture will resemble small, lumpy granules, similar in appearance to cauliflower.
Next, the bacteria Lactobacilus caucasius ferments lactose in the milk into lactic acid, providing a tangy flavor. Two yeasts are used to make kefir – Saccharomyces kefir and Torula kefir. They help ferment the lactose into a small amount of alcohol and carbon dioxide, which are responsible for the carbonation.
What is the difference between kefir and yogurt?
Even though kefir and yogurt may seem to be very similar, there are characteristics distinguishing them from one another. Similarities first – both start out as milk, both are fermented and both taste tart and tangy. Yet they are not the same thing. This is how they differ:
· Kefir is fermented for a longer period of time than yogurt – between 14 to 18 hours compared to yogurt which in only fermented for 2.5 to 3 hours.
· This longer fermentation process results in more probiotics than what yogurt has to offer.
· Because of the extended fermentation, kefir is 99% lactose free which is a reason why it has more probiotics than yogurt.
· Kefir has 12 live and active cultures and 15-20 billion Colony Forming Units (CFU), while yogurt can have anywhere from 1 to 5 strains with 6 billion CFU.
· Depending on the brand, kefir may have as little as only 3 grams of sugar added to it while most yogurts will usually have at least 5 grams or more sugar added.
10 reasons why you should give kefir a try
1. Because kefir has 3 times the probiotic count of yogurt, it is a powerhouse for helping curb the growth of harmful bacteria while boosting our immune system and help support our digestive health.
2. An 8 ounce or one cup serving of kefir provides about 30% or 300 milligram of calcium, which is the recommended daily allowance (RDA) for this mineral. This helps strengthens teeth and bones preventing tooth decay and osteoporosis.
3. The amino acid tryptophan that can cause a feeling of relaxation is found in kefir just like turkey.
4. If you have lactose intolerance, Kefir is for you. It is essentially lactose free and should not result in gas, abdominal pain or diarrhea associated with lactose intolerance.
5. Kefir is an excellent source of protein with one cup containing approximately 10-12 grams.
6. It is also a great source of B vitamins, essential for good health and functioning.
7. Phosphorus is needed to help our bodies use carbohydrates and proteins for cell growth and energy.
8. Smoothies are a perfect way to incorporate kefir in your diet. Replace milk, soy milk, or other liquids in your favorite smoothie recipes.
9. It is abundant in vitamin D with an 8 ounce serving providing 25% of the RDA for this nutrient.
10. Vitamins, such as vitamin K and B-12, are produced in the gut, and the probiotics in kefir may potentially help facilitate this production.