Kefir: A new healthful food

What is kefir?

This beverage is a 24 hours fermented result of adding kefir grains to milk. During this time, bacteria and yeasts in kefir turn the milk’s lactose into lactic acid, which creates a slight sour taste. Kefir has a creamy and thin consistency, that’s why it is often compared to Greek yogurt.

Kefir is a popular beverage because it is packed with “good bacteria” that can strengthen your gut health and support your body’s digestive processes.

There are 3 main types of kefir, including:

• Milk kefir, the main topic of this article. It is traditionally made with cow's milk, but can also be made with goat, sheep, or soy milk.

• Water kefir: a similar product, but has a water base instead of milk.

• Kefir grains: colonies of yeast and lactic acid bacteria. They are a starter culture used to produce kefir.

What are the health benefits of kefir?

Here are some of kefir’s many potential health benefits:

1. Improve gut health

Kefir is packed with probiotics, it even has more good bacteria than yogurt, which can support digestion and immunity.

In fact, a recent study published in 2021 discovered that participants who ate a high-fermented-food diet for 17 weeks had a larger increase in total bacteria variety than those who ate a high-fiber diet. Those "beneficial" bacteria may aid digestion and mental wellness.

2. Maintain Strong Bones and Lower Risk of Osteoporosis

Full fat kefir is a great source of calcium. Calcium is very important since it helps strengthen and maintain your bones, thereby curbing osteoporosis.

A study proved people with osteoporotic experience increases in bone mineral density by drinking kefir for six months — compared to those who just took a calcium supplement.

3. Help control blood sugar

Results regarding this function of kefir seem really promising so far.

A 2015 research let people with type 2 diabetes drink kefir routinely instead of conventional fermented milk. As a result, their fasting blood glucose and HbA1C levels reduced, or in other words, their blood sugar lowered.

4. Is antimicrobial in nature

Kefir has been shown to exhibit antimicrobial action against a variety of pathogens in a number of trials, however it's crucial to note that none of these research have been undertaken in humans.

In addition, a 2014 animal study discovered that Lactobacillus kefiri, one of the probiotic strains unique to kefir, can inhibit the growth of certain dangerous bacteria, including salmonella. Kefir also contains kefiran, a carbohydrate that has been demonstrated in animal experiments to have antibacterial properties.

5. Kefir has a low lactose content.

Lactose is a natural sugar found in dairy products, it is difficult to break down and digest for many people. Lactose intolerance is the medical term for this condition.

Lactic acid bacteria in fermented dairy foods, such as kefir and yogurt, convert lactose to lactic acid, making these foods lower in lactose than milk. They also include enzymes that can aid in the further breakdown of lactose.

As a result, when compared to ordinary milk, kefir is often well accepted by lactose intolerant people.

Keep in mind that lactose-free kefir can be made using coconut water, fruit juice, or other non-dairy beverages.

How to make kefir?

Kefir is in fact really simple to make, most of the gadgets needed are available in your kitchen. You can even ask for free kefir grains from people who have been making kefir already, because once you have started the process, the starter grain will multiply rapidly, and it is common for the owner to give them away.

These are the most recommended steps for producing kefir:

1. Fill a clean glass jar halfway with fresh milk and 2 teaspoons of kefir grains. Make sure there's enough room at the top of the jar.

2. Cover the jar with a plastic lid, but don't tighten it. On top of the jar, you want the lid to be unfastened.

3. Place the jar in a warm place away from the sunlight for 24 hours. It's most likely done when your kefir has a slightly thickened texture and smells fermented.

4. Over a clean jar, place a stainless-steel or plastic strainer. Fill the jar halfway with kefir.

5. If you wish to conduct a second fermentation, you can add fresh or frozen fruit now.

You can now repeat the process with the kefir grains you have in the sieve. The kefir grains do not need to be rinsed. Place the kefir grains in a clean jar, pour the milk, close the jar (but not completely) and wait for fermentation again.

The kefir trend in Vietnam

Kefir has lately become popular in Vietnam, with the practice of creating Kefir yogurt.

Many users were eager to share the secret of producing Kefir yogurt on a popular Facebook cooking group with 1.3 million members.

"Today I share with you a yogurt prepared from kefir, commonly known as snow fungus or Tibetan mushroom," one Facebook user said on a post that received 8,000 likes and 3.400 comments.

One grain seller refered to Kefir as "the quintessence of the legendary land," a "superfood that thousands of people have used" on a Facebook page for Kefir grains fans with over 13,000 members. Kefir yogurt is also referred to as "the most probiotic-rich food on the planet" by this shop.

Conclusion

Various aspects of your health are dependent on the bacteria in your gut. An unhealthy microbiome has now been linked to a slew of chronic diseases, according to multiple researches.

Eating a variety of fresh, whole foods, primarily from plant sources such as fruits, vegetables, legumes, beans, and whole grains, is the greatest method to maintain a healthy microbiome. So it is now the time for you to include kefir in your diet.