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Definition Yogurt and kefir are each dairy merchandise constituted of fermented milk. Kefir is a liquid milk beverage. It has an acidic, creamy style. Yogurt is thick and nearly at all times eaten with a spoon. It may be used as a base in smoothies or sauces. Plain yogurt normally has a tart style, however you should buy it sweetened or flavored, typically with honey, vanilla, or fruit.
How are kefir and yogurt made? Kefir is made by combining milk or water with a gelatinous kefir starter tradition of micro organism, milk proteins, and yeast. Kefir may be produced with any kind of milk, together with: full-fat animal milk
low-fat animal milk
soy
coconut
different dairy-free milk Some kefir is made with coconut water. Kefir is usually fermented for 14 to 18 hours at room temperature. The method of creating yogurt is much like kefir, however it’s fermented for much less time (two to 4 hours) and is commonly cultured below warmth.
Diet Kefir and yogurt are each good sources of: protein
calcium
potassium
phosphorous They’re additionally wealthy in vitamin A, and B nutritional vitamins like riboflavin, folate, biotin, and B12. Kefir has barely much less sugar than yogurt, however it relies on which model you purchase. The largest dietary distinction between the 2 is that kefir accommodates extra probiotics than yogurt. Whereas yogurt additionally accommodates some probiotics, kefir is stronger. In case you are trying to enhance digestion or intestine well being, kefir is the higher alternative.
Diet
al values for yogurt vs. kefir
Diet
One cup of plain, complete milk kefir One cup of plain, complete milk yogurt Energy 161 138 Protein (grams) 9 7.8 Fats (grams) 9 7 Sugar (grams) 7 10.5 Calcium (milligrams) 300 275
Lactose intolerance Kefir is usually tolerated properly by people who find themselves lactose illiberal. It’s thought that the enzymes in kefir may very well assist break down the lactose. One small examine discovered that kefir improved lactose digestion general for people who find themselves lactose illiberal, however extra analysis is required. In case you are lactose illiberal, make sure you verify together with your physician earlier than including something new to your food plan. Some people who find themselves lactose illiberal can digest probiotic-rich yogurt higher than milk. Learn extra about dairy meals which might be naturally low in lactose.
Probiotics Kefir accommodates thrice extra probiotics than yogurt. It has round 12 reside and energetic cultures and 15 to twenty billion colony-forming models (CFUs). Yogurt has one to 5 energetic cultures and 6 billion CFUs.
Probiotics
could supply the next advantages: elevated immune perform
improved digestion
higher absorption of meals and vitamins
an infection prevention (by defending towards undesirable micro organism) Not all varieties of yogurt you see on the grocery retailer will include probiotics. Search for “contains live cultures” on the label for probably the most probiotic-rich alternative. Learn extra about the advantages of probiotics and digestive well being.
Uncomfortable side effects Most adults tolerate kefir and yogurt properly. Nevertheless, some folks expertise delicate negative effects from consuming probiotic-rich meals like kefir. You may expertise delicate digestive issues together with fuel, bloating, or constipation, particularly when first including kefir to your food plan. When you’re nonetheless experiencing discomfort after a couple of days, discuss to your physician about what is likely to be inflicting the issue.
The place to purchase Kefir is bought at some grocery shops and well being meals shops. Search for it within the dairy part close to the yogurt. You can even order it on-line.