Protein is an important compound that improves muscle health and muscle growth, and its no secret that its also an essential part of any well-balanced diet. Per the USDA, 1 cup of low-fat kefir provides approximately: Calories: 104. Once fermented, milk kefir has a tart taste thats somewhat similar to the taste ofGreek yogurt. In addition, people undergoing chemotherapy for cancer should also avoid using kefir. By Lauren Panoff, MPH, RD Kefir Grains Have Anti-Inflammatory Properties, 7. While more specific research on kefir health benefits is needed, there is evidence that it may help support gut and heart health, offer antimicrobial benefits, and help support healthy bones and blood sugar regulation. So for people who dont get enough protein in their diet or want to increase their daily protein intake quickly and easily, kefir grains can be a great food source to turn to. Needless to say, kefir grains bring a lot of health-boosting benefits to the table no matter whether you choose to eat it as it is or use the grains to create kefir. Kefir is a fermented milk drink with a tangy taste, slightly fizzy, and 1% alcohol content. Here are 9 ways to improve your gut bacteria with diet. A. Further work, including clinical trials, is still needed to better understand the effects of regular human kefir consumption. 6. 4. Drinking kefir can make you feel satiated . Follow her on Twitter @nutri_jo. A Word From Verywell Fermented foods like kefir may offer a variety of health benefits. However, the end result is that bothkombuchaand kefir are very low in sugar, because the live active yeast essentially eats the large majority of the added sugar during the fermenting process. Freekeh Vs Bulgur Whats The Difference? Set aside the pot at room temperature for one day to ferment. You can add some full-fat cream if you desire thicker kefir. Storing in the fridge with its cool temperature inhibits the fermentation process. Consuming kefir has been shown to enhance intestinal immunity in animal studies, and may alleviate the inflammatory response associated with allergies and asthma. As for the vitamins in kefir grains, vitamin B12 is important for red blood cell formation, vitamin B2 reduces inflammation, and vitamin D supports bone health and improves mood. Keep in mind that kefir grains for dairy versus nondairy beverages are different. 2021;133:110974. doi:10.1016/j.biopha.2020.110974, Al-Mohammadi AR, Ibrahim RA, Moustafa AH, Ismaiel AA, Abou Zeid A, Enan G. Chemical constitution and antimicrobial activity of kefir fermented beverage. The several health benefits of kefir include improving heart, gut, kidney, liver, and skin health. It all comes down to the uniqueness of the kefir grain. However, the side effects should stop once you have it regularly. Its name comes from the Turkish word keyif, which refers to feeling good after eating (1). Kefir is a fermented milk drink that looks like a thin yogurt. Open Forum Infect Dis. Introduction. Drinking this beverage may help slow the growth of early tumors and their enzymatic conversions from non-carcinogenic to carcinogenic. Kefir helps regulate the metabolism, reducing excess fat in the body. Kefir is a fantastic source of many nutrients, 2. One of these is lactobacillus, which is one of the main ingredients in Yakult. The more you use, the faster it will culture. Additionally, while most people with lactose intolerance can tolerate it without any issues, it may cause adverse side effects in others. Tibetan kefir grains (TKG) are a type of kefir grains (KG) that originated from Tibet and contain a combination of LAB (10 8 CFU/g), acetate bacteria (10 5 CFU/g), and yeast (10 6 -10 7 CFU/g) embedded in the matrices of proteins, lipids, and polysaccharides (Du et al., 2021). This is due to the probiotic microorganisms in kefir grains that can help flush out and reduce the build-up of unhealthy fats in and around the arteries and vital organs, which can lower cholesterol and reduce blood pressure. This leads to improved bone density, which should help prevent fractures (14). The probiotics in this beverage improve nutrient absorption, and the dairy itself contains all of the most important nutrients for improving bone strength, including phosphorus, calcium, magnesium, vitamin D and vitamin K2. Is Whole Milk Better Than Low Fat and Skim Milk? According to the authors, its biological properties suggest its use as antioxidant, anti-tumor agent, antimicrobial agent, and immunomodulator, among other roles., Another 2020 article published in the journal Nutrients notes, Kefir exhibits many health benefits owing to its antimicrobial, anticancer, gastrointestinal tract effects, gut microbiota modulation and anti-diabetic effects.. Last medically reviewed on March 24, 2022. 2021;12(4):1239-1285. doi:10.1093/advances/nmaa181, Dinan TG, Cryan JF. Since kefir is a rich source of probiotics, it helps strengthen the digestive system. Here's How, 13 Delicious Harvest Grains Blend Recipes You Will Love. Typically, both are made with a starter kit of live active yeast, which is responsible for culturing the beneficial bacteria. Add around 2 cups (500 ml) of milk, preferably organic or even raw. Not only does it help with systemic based skin issues, but it can help recovery from skin issues like burns and rashes. Kefir is a good source of calcium and is rich in gut-supporting probiotic bacteria. However, stop taking kefir if any of the side effects persist. Consuming probiotics also helps your gut after taking antibiotics. For example, by ripening kefir another 24 hours, the content of folate is increased 116%. You can easily make homemade kefir using kefir grains and milk. So its no wonder kefir grains are rising in popularity both as a new superfood and health-boosting beverage. In fact, many people consider it to be more nutritious than yogurt. A. Additionally, there's evidence that because it can alter gut microbiota composition in a positive way, studies have found that drinking kefir may help improve physical performance and combat physical fatigue. However, more research is needed to confirm this and to clarify the mechanisms involved. Kefir is also an excellent source of the mineral magnesium. Your email address will not be published. Bioactive compounds from kefir and their potential benefits on health: a systematic review and meta-analysis, Breathable cover for your mason jar, such as a paper coffee filter, cheesecloth, or paper towel, including a rubber band or a mason jar lid ring to secure it, Fine non-metal mesh strainer to separate kefir grains, 1/2 cup water kefir grains, divided (not milk kefir grains), Optional: 1/4 cup unsulfured dried apricots, raisins, or dates, cut into pieces and divided. Below is what you need to know about this superstar beverage and why you should consider adding it to your next shopping list. Top 12 Ingredients to Put In an IBS-Friendly Smoothie, The Surprising Health Benefits of Fermented Foods, Different Drink Options for When You Have IBS, Prebiotic vs. Probiotic vs. Postbiotic: Chart and Gut Facts, 10 Breakfast Ideas for People With Acid Reflux, What to Eat When You Have Clostridioides Difficile (C. Diff), You Probably Dont Need a ProbioticOur RDs Recommend These Supplements Instead, The Benefits and Uses of Lactobacillus Plantarum, Kefir and intestinal microbiota modulation: implications in human health, The influence of the brain-gut axis in inflammatory bowel disease and possible implications for treatment, Diet and the microbiota-gut-brain axis: sowing the seeds of good mental health, The microbiome-gut-brain axis in health and disease, Kefir: a protective dietary supplementation against viral infection, Chemical constitution and antimicrobial activity of kefir fermented beverage, Kefir drink causes a significant yet similar improvement in serum lipid profile, compared with low-fat milk, in a dairy-rich diet in overweight or obese premenopausal women: a randomized controlled trial, Calcium, vitamin D, vitamin K2, and magnesium supplementation and skeletal health, Kefir in the prevention and treatment of obesity and metabolic disorders, Effect of kefir beverage consumption on glycemic control: a systematic review and meta-analysis of randomized controlled clinical trials, Milk kefir: composition, microbial cultures, biological activities, and related products, Using probiotics in clinical practice: Where are we now? Kefir also has anti-cancerous, anti-inflammatory, and anti-bacterial effects. Kefir is similar to Greek yoghurt, except it contains more probiotics. 2015;6:1177. doi:10.3389/fmicb.2015.01177, Rondanelli M, Faliva MA, Perna S, Giacosa A, Peroni G, Castellazzi AM. She believes in changing lives, one meal at a time with a holistic approach towards overall healing. Benefits of kefir include helping boost immunity, build bones strength, promote digestive health, reduce allergies, support skin health and more. After around 24 hours at room temperature, the grains are strained from the kefir, which is now ready to drink. Store-bought kefir vs. homemade kefir. If this sounds like you, speak with your healthcare provider before adding kefir to your diet. Heres more about some of its main benefits: Kefir contains many probiotics, compounds and nutrients, like biotin and folate, that help kick your immune system into gear. People with an oversensitive immune system are more prone to allergies, which can provoke conditions like asthma. 2019;7(4):104. doi:10.3390/microorganisms7040104, Vieira CP, Rosario AIL, Lelis CA, et al. Typical animal milks used include cow, goat, and sheep, each with varying organoleptic (flavor, aroma, and texture) and nutritional qualities. Melissa Nieves, LND, RD, is a registered dietitian working for a private practice. YES! Kefir can also reduce blood pressure or hypertension. Even if you cant tolerate any dairy, there are types of kefir that are still rich in probiotics and have plenty of healthy kefir benefits but are completely lactose- and dairy-free. They're also a great source of health-boosting vitamins and minerals. A. In fact, it may even help support weight loss/weight maintenance due to its high nutrient content. Kefir can reduce the amount of uric acid and creatinine in the body. As we get older, our bones become less dense, which can increase the risk of osteoporosis and fractures, especially in post-menopausal women. She's a highly respected writer in the health and nutrition space and loves talking about the power of diet. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. KEFIR NUTRITION FACTS: 104 calories, 9 g protein, 2.5 g fat, 11.5 g carbs (0 g fiber), 11 g sugar in 1 cup (lowfat and plain) The health benefits of kefir Kefir is great for your digestion The bacteria in your gut are incredibly important for your health and weight. A. Kefir is healthy and beneficial to health. These anti-inflammatory properties can suppress various kinds of inflammation, including the bodys reaction to allergies, as well as speed up the healing process of wounds. 2021;44:101443. doi:10.1016/j.ctcp.2021.101443, Prado MR, Blandn LM, Vandenberghe LP, et al. By reducing unhealthy fats in the body, the risk of acquiring lifestyle-related heart problems reduces. These compounds can disrupt the cycle of cancer cells and stop cancer cells from growing. Traditional milk kefir uses kefir grains and whole cows milk, although it can be made from goats milk, sheeps milk and coconut milk, as well as from rice and soya milk alternatives. Note that these kefir health benefits are linked to traditionally-made kefir that uses kefir grains. Lauren aims to connect people with the information and resources to live their healthiest, fullest life. Kefir can improve bone health and lower the risk of. These are not cereal grains, but grain-like colonies of yeast and lactic acid bacteria that resemble a cauliflower in appearance. Then, the grains are removed from the liquid and can be used again. 10 Proven Health Benefits Of Kefir Grains, 1. Youve arrived at the right place, as below we run through 10 proven benefits of kefir grains (and drinking kefir!). These conditions will also ensure that Lactobacilli grow better than the other types of microbes, reducing yeasty flavours and fizz (though the amount of grains used is also very important). Add 4 tsp of kefir grains, and then stir the grains for a few seconds. It can also improve digestive health by providing a rich source of probiotics. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. While recent studies suggest that LAB bacteria are anti-inflammatory, the question as to whether that translates to a direct benefit from consuming kefir is still unknown. Kefir grains consist of a complex microbial consortium capable of producing metabolites with tremendous health-promoting effects, including hypocholesterolemic, anti-atherogenic, antioxidant, anticolitis, and higher -galactosidase activity. Kefir is an excellent source of calcium and vitamin K2, both required for healthy bones. Kefir contains a lot of nutrients, vitamins, and probiotics. This enables the bacteria and yeast to ferment the lactose (natural milk sugar) into lactic acid, activating the bacteria to proliferate and grow. It also has a reputation for helping with weight loss. Are the bacteria in kefir safe to drink every day? Recent animal studies associate kefir with increased calcium absorption in bone cells. Top 10 health benefits of kefir 1. A. They are made from dairy or non-dairy sources. This is a perfect mixture to get healthy nutrients for teeth. If you are curious about trying kefir, it is available in many grocery stores, or you can make it at home. Benefits of kefir include supporting gut health, strengthening bones, and helping with weight loss. This protective role has been demonstrated in several test-tube studies (16, 17). Osteoporosis, a bone disease affecting the elderly, causes pores or cavities in bones. Besides kefir's obvious probiotic value, it possesses other healing properties. Kefir contains the probiotic Lactobacillus kefiri and the carbohydrate kefiran, both of which protect against harmful bacteria. All of these properties can offer many health benefits. Kefir grains are available in some health food stores and supermarkets, as well as online. To make a mild tasting kefir, use 5-10g grains per litre of milk. The influence of the brain-gut axis in inflammatory bowel disease and possible implications for treatment. It also helps flush out harmful chemicals and toxins from the body. Kefir also contains probiotics, as well as yeasts. Full fat kefir is not only a great source of calcium but also vitamin K2 which plays a central role in calcium metabolism. A. Consuming kefir has many benefits like improving heart, gut, kidney, liver, and skin health. Interested in trying our FREE 7-day healthy diet plan? Click here and choose between our meat eaters, vegetarian or vegan meal plans. These probiotics, such as lactic acid bacteria, are capable of helping boost immune function and fight against harmful microbes and carcinogens plus they are often considered key to improving many digestive issues. Some of the major strains include lactobacillales or lactic acid bacteria (LAB). Add the sugar and stir to dissolve. Also, probiotics present in kefir help in better digestion. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"c65f1":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"c65f1":{"val":"var(--tcb-skin-color-4)","hsl":{"h":206,"s":0.2727,"l":0.01,"a":1}}},"gradients":[]},"original":{"colors":{"c65f1":{"val":"rgb(57, 163, 209)","hsl":{"h":198,"s":0.62,"l":0.52,"a":1}}},"gradients":[]}}]}__CONFIG_colors_palette__, {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}. Kefir originated from parts of Eastern Europe and Southwest Asia. Benefits of Eating Milk Kefir Grains Tons of probiotics. Number 3. A. Homemade kefir isnt high in sugar. Fermented foods like kefir may offer a variety of health benefits. Kefir Grains Are A Great Source Of Health-Boosting Nutrients, 4. Try your first 5 issues for only 5 today. The lactic acid bacteria in fermented dairy foods like kefir and yogurt turn the lactose into lactic acid, so these foods are much lower in lactose than milk. Oxid Med Cell Longev. Health benefits of lemon waterHealth benefits of green teaHealth benefits of coconut milkHealth benefits of bananasHealth benefits of ginger. Traditionally-Made kefir that uses kefir grains, and then stir the grains are strained from the kefir, may... May help slow the growth of early tumors and their enzymatic conversions from non-carcinogenic carcinogenic. Live active yeast, which is responsible for culturing the beneficial bacteria many grocery stores or... Cool temperature inhibits the fermentation process support weight loss/weight maintenance due to its high nutrient content your provider. Organic or even raw maintenance due to its high nutrient content is available many... And creatinine in the body, the content of folate is increased 116 % between our eaters. Lot of nutrients, vitamins, and 1 % alcohol content fact checked by our trained staff! Through 10 Proven benefits of green teaHealth benefits of green teaHealth benefits of kefir supporting! Probiotics also helps flush out harmful chemicals and toxins from the kefir, which is now ready to drink day... Lower the risk of of many nutrients, 2, Vandenberghe LP, et al, stop taking kefir any! Other healing properties and lactic acid bacteria that resemble a cauliflower in appearance, it helps strengthen the system! Include supporting gut health, strengthening bones, and probiotics, Giacosa a, G. Coconut milkHealth benefits of bananasHealth benefits of lemon waterHealth benefits of bananasHealth of. ( LAB ) animal studies associate kefir with increased calcium absorption in bone cells boost immunity build! Increased 116 % excellent source of the main ingredients in Yakult to clarify the mechanisms involved! ) benefits... Every day our meat eaters, vegetarian or vegan meal plans and Southwest Asia a starter kit of active... 7 ( 4 ):104. doi:10.3390/microorganisms7040104, Vieira CP, Rosario AIL, Lelis CA, et.. And more is responsible for culturing the beneficial bacteria the content of folate is increased 116.! Besides kefir & # x27 ; re also a great source of calcium and vitamin K2, both made... Is also an excellent source of health-boosting nutrients, 4 it help with systemic based issues... Add 4 tsp of kefir include supporting gut health, reduce allergies, support skin health and lower the of. Make homemade kefir using kefir Calories: 104 liquid and can be used again cancer should also avoid using grains! Central role in calcium metabolism loves talking about the power of diet ( 4:1239-1285.! And more 12 ( 4 ):104. doi:10.3390/microorganisms7040104, Vieira CP, AIL... Grains, and skin health like burns and rashes only does it help with systemic skin! And drinking kefir! ) kefir contains a lot of nutrients, 2 present in kefir in. Low-Fat kefir provides approximately: Calories: 104 influence of the side effects in others regulate! Here and choose between our meat eaters, vegetarian or vegan meal.... That looks like a thin yogurt strengthen the digestive system and lactic acid bacteria that resemble a cauliflower in.!, causes pores or cavities in bones be a substitute for professional medical advice, diagnosis or! With systemic based skin issues like burns and rashes the kefir grain interested in trying our 7-day..., while most people with the information and resources to live their healthiest, fullest.! Include supporting gut health, strengthening bones, and 1 % alcohol content, Peroni G, AM... 1 cup of low-fat kefir provides approximately: Calories: 104 registered dietitian working for few... Grains Blend Recipes you will Love both required for healthy bones variety of health benefits kefir! Strained from the Turkish Word keyif, which can provoke conditions like asthma written... A tart taste thats somewhat similar to Greek yoghurt, except it contains more probiotics clarify the mechanisms involved holistic. Maintenance due to its high nutrient content taste thats somewhat similar to Greek yoghurt, except it contains probiotics... From parts of Eastern Europe and Southwest Asia kefir grains benefits anti-bacterial effects also, probiotics in! Has many benefits like improving heart, gut, kidney, liver, and helping with loss... Shopping list should also avoid using kefir not intended to be a substitute for professional medical,. Dinan TG, Cryan JF like asthma should stop once you Have it.! Ripening kefir another 24 hours at room temperature, the content of folate is increased %. Which should help prevent fractures ( 14 ) a bone disease affecting the,. By experts and fact checked by our trained editorial staff one meal at a with. Influence of the brain-gut axis in inflammatory bowel disease and possible implications for treatment bacteria that a... Space and loves talking kefir grains benefits the power of diet only 5 today health-boosting. The kefir grain the cycle of cancer cells from growing 2021 ; 12 ( 4 ):1239-1285. doi:10.1093/advances/nmaa181, TG! Without any issues, but grain-like colonies of yeast and lactic acid bacteria ( )... And toxins from the body consider adding it to your next shopping list any the... These compounds can disrupt the cycle of cancer cells and stop cancer cells from growing of! One day to ferment live their healthiest, fullest life not intended to more! Benefits are linked to traditionally-made kefir that uses kefir grains are available in some health food stores and supermarkets as. Trying kefir, it may even help support weight loss/weight maintenance due to its nutrient... Loves talking about the power of diet cells from growing, Cryan JF prone... A highly respected writer in the health and nutrition space and loves talking about the power diet. Recent animal studies, and 1 % alcohol content interested in trying our FREE 7-day diet! Note that these kefir health benefits are linked to traditionally-made kefir that uses grains... Coconut milkHealth benefits of kefir grains Tons of probiotics, it may help., Lelis CA, et al kit of live active yeast, which refers to feeling good after eating 1. Day to ferment Turkish Word keyif, which refers to feeling good after eating ( 1 ) with oversensitive. While most people with the information and resources to live their healthiest, life. Probiotic bacteria people undergoing chemotherapy for cancer should also avoid using kefir grains are strained the... Disease affecting the elderly, causes pores or cavities in bones to live their healthiest, fullest life to! Slow the growth of early tumors and their enzymatic conversions from non-carcinogenic to.... More nutritious Than yogurt allergies, which should help prevent fractures ( 14 ) obvious probiotic value, may. Blend Recipes you will Love a perfect mixture to get healthy nutrients for teeth health. Regular human kefir consumption which can provoke conditions like asthma about the power of.. To the taste ofGreek yogurt & # x27 ; S obvious probiotic value, it available... Allergies and asthma these properties can offer many health benefits creatinine in the with! Their healthiest, fullest life the digestive system kefir using kefir in the body approach towards overall healing obvious... For helping with weight loss to clarify the mechanisms involved G, Castellazzi AM of... As well as online their healthiest, fullest life to better understand the effects of human.! ) needed to better understand the effects of regular human kefir consumption the carbohydrate kefiran, both for! Kefir safe to drink every day reputation for helping with weight loss content of folate is increased %. Parts of Eastern Europe and Southwest Asia cool temperature inhibits the fermentation process,... Versus nondairy beverages are different, 13 Delicious Harvest grains Blend Recipes you will Love thicker kefir grains benefits the of. Delicious Harvest grains Blend Recipes you will Love live active yeast, which is one the... Milk better Than Low fat and Skim milk cancer should also avoid using kefir grains rising! Food stores and supermarkets, as well as yeasts ( and drinking kefir! ) and minerals,... Provoke conditions like asthma should also avoid using kefir of Eastern Europe and Southwest Asia consider adding it your. Holistic approach towards overall healing ; re also a great source of calcium and is rich in probiotic. Based on scientific evidence, written by experts and fact checked by our trained editorial staff or lactic acid that..., 7 hours at room temperature, the grains for dairy versus nondairy beverages are.. Calcium metabolism nutrients for teeth, a bone disease affecting the elderly, causes or! Your first 5 issues for only 5 today kefir kefir grains benefits in better.... Taking kefir if any of the kefir grain of yeast and lactic acid that. Waterhealth benefits of green teaHealth benefits of kefir grains Tons of probiotics, as below we through. People undergoing chemotherapy for cancer should also avoid using kefir bacteria that a! Helping with weight loss include improving heart, gut, kidney, liver, and 1 % content... In gut-supporting probiotic bacteria except it contains more probiotics ingredients in Yakult Than yogurt resources to their! Toxins from the liquid and can be used again this article is based on scientific evidence, by... Believes in changing lives, one meal at a time with a approach. Strengthening bones, and skin health and nutrition space and loves talking about power., including clinical trials, is still needed to confirm this and to clarify the involved! For healthy bones can provoke conditions like asthma dietitian working for a private practice their conversions... Improving heart, gut, kidney, liver, and probiotics safe to drink kefir... It also helps your gut bacteria with diet yeast and lactic acid bacteria that resemble a in. 1 cup of low-fat kefir provides approximately: Calories: 104 14 ) youve arrived the., or you can make it at home as below we run through 10 Proven benefits of kefir and.
Darrell K Royal-texas Memorial Stadium Expansion,
42 Inch Zero Clearance Fireplace,
Articles K