Intestine well being continues to be an rising subject, however its significance is changing into increasingly clear with day by day. A wholesome intestine has been linked to advantages that vary from psychological well being to weight regulation. One of many first steps to managing intestine well being is by including extra probiotic-rich fermented meals, like kefir, to your weight loss plan.
What’s kefir?
Kefir is a drinkable yogurt hailing from Jap Europe that is praised for its excessive probiotic and protein content material. Kefir has a thick and viscous texture that is nearer to a smoothie than it’s to exploit.
With an acidic, tart taste just like unsweetened Greek yogurt, kefir has a recent style that brightens up recipes and is refreshing by itself.
Historically, kefir is made with cow’s milk, however kefir manufacturers additionally use goat milk and even dairy-free liquids like coconut milk and water.
The important thing ingredient for making kefir is kefir grain. Kefir grains are a protein-based group of bacterial and fungal species the place the magic of fermentation takes place. You possibly can consider kefir grains to kefir like a SCOBY (symbiotic tradition of micro organism and yeast) or “mother” is to kombucha.
What are the well being advantages of kefir?
Though it isn’t as well-known as different fermented dairy merchandise, like yogurt, kefir has been consumed and related to well being advantages for lots of of years. These well being advantages of kefir, as summarized in a Frontiers in Microbiology evaluation embrace:
Enhancing ldl cholesterol profile
Growing ranges of “good” micro organism within the intestine
Supporting a more healthy immune system
Possess antibacterial and antifungal properties
Has antitumor exercise towards most cancers cells
Decreases irritation
Promotes a more healthy digestive system
Retailer-bought kefir vs. do-it-yourself kefir
Observe that these kefir well being advantages are linked to traditionally-made kefir that makes use of kefir grains. Retailer-bought kefir typically makes use of starter cultures relatively than complete kefir grains of their fermentation course of. Researchers have but to review whether or not commercially-made kefir possesses the identical well being advantages of that of conventional kefir.
Extra proof is required to assist the well being advantages of remoted probiotic strains. Fortunately, you can also make do-it-yourself kefir utilizing conventional strategies to reap the advantages! Milk Kefir Starter Grains and Water Kefir Starter Grains are each out there to buy on-line. Observe Cultures For Well being’s submit for easy methods to make do-it-yourself milk kefir.
Kefir vs. yogurt
Each kefir and yogurt are fermented dairy merchandise, however they differ in a couple of key methods.
Fermentation: Kefir is fermented by kefir grains, which accommodates a mixture of micro organism and yeast. Yogurt, alternatively, is fermented with solely micro organism. As a result of presence of yeast in kefir fermentation, some kefirs could have barely effervescent properties because of low ranges of carbonation.
Kefir is fermented by kefir grains, which accommodates a mixture of micro organism and yeast. Yogurt, alternatively, is fermented with solely micro organism. As a result of presence of yeast in kefir fermentation, some kefirs could have barely effervescent properties because of low ranges of carbonation. Probiotics : Whereas it is fairly corresponding to its custard-like cousin, yogurt, most kefirs are brimming with at the very least 10 totally different probiotic strains (whereas yogurt accommodates round two to 3)—that are helpful for sustaining wholesome immune and digestive programs—in addition to a stable dose of your each day worth of disease-deterring calcium.
: Whereas it is fairly corresponding to its custard-like cousin, yogurt, most kefirs are brimming with at the very least 10 totally different probiotic strains (whereas yogurt accommodates round two to 3)—that are helpful for sustaining wholesome immune and digestive programs—in addition to a stable dose of your each day worth of disease-deterring calcium. Micronutrients : Kefir boasts energy-boosting B nutritional vitamins, particularly B12. Kefir will typically have larger B12 ranges than yogurt due to kefir’s distinctive fermentation course of that makes use of micro organism and yeast. Kefir additionally accommodates good ranges of heart-protecting potassium.
: Kefir boasts energy-boosting B nutritional vitamins, particularly B12. Kefir will typically have larger B12 ranges than yogurt due to kefir’s distinctive fermentation course of that makes use of micro organism and yeast. Kefir additionally accommodates good ranges of heart-protecting potassium. Digestibility: Kefir is discovered to be extra simply digestible than yogurt. “Since kefir has fewer milk sugars than regular milk, many people who don’t tolerate milk well can sip kefir without an issue,” Sarah Koszyk, MA, RDN, founding father of Household. Meals. Fiesta. tells us. Many kefir merchandise are 99% lactose-free or solely lactose-free.
The place to purchase kefir?
To make it simpler to purchase one of the best kefir manufacturers, we have added hyperlinks to buy the next picks on-line. You may as well purchase kefir at your native well being meals retailer within the dairy aisle.
Methods to drink kefir and use it in recipes.
Since most of those greatest kefir manufacturers don’t have any added sugar, you may wish to customise your kefir to your liking.
Drink it plain . You possibly can merely drink kefir by itself in case you prefer it plain, tart, and tangy. High a glass of the probiotic drink with recent fruit and a mix of nuts and seeds for a crunch.
. You possibly can merely drink kefir by itself in case you prefer it plain, tart, and tangy. High a glass of the probiotic drink with recent fruit and a mix of nuts and seeds for a crunch. Mix it up in a smoothie . You possibly can toss in pure sweeteners similar to fiber-filled fruit, which feed the great intestine micro organism, and nuts and seeds for crunch.
. You possibly can toss in pure sweeteners similar to fiber-filled fruit, which feed the great intestine micro organism, and nuts and seeds for crunch. Add it to in a single day oats . For a extra luxurious texture with out it being too thick, use kefir in your in a single day oats as a substitute of milk or yogurt.
. For a extra luxurious texture with out it being too thick, use kefir in your in a single day oats as a substitute of milk or yogurt. Shake it up with some protein powder . On the lookout for an additional protein punch after a exercise? Use kefir because the liquid base in your protein shake for a further 10 grams of protein plus reside and energetic probiotics.
. On the lookout for an additional protein punch after a exercise? Use kefir because the liquid base in your protein shake for a further 10 grams of protein plus reside and energetic probiotics. Use it as a creamer . As a substitute of utilizing half-and-half or almond milk, add kefir to your morning espresso, tea, or latte.
. As a substitute of utilizing half-and-half or almond milk, add kefir to your morning espresso, tea, or latte. Make a kefir bread or pancakes . Any recipe that makes use of milk or water may be substituted with kefir for a fluffier baked good. The fermented properties inherent in a probiotic drink like kefir lend gentle, ethereal notes to your recipes.
. Any recipe that makes use of milk or water may be substituted with kefir for a fluffier baked good. The fermented properties inherent in a probiotic drink like kefir lend gentle, ethereal notes to your recipes. Attempt it as a base for dressings or marinades. Identical to you’ll with mayo or Greek yogurt, you should utilize plain kefir as a tangy base for herby salad dressings and rooster marinades.
The most effective kefir manufacturers to strive.
Begin sneaking this fermented superfood into your weight loss plan with these go-to picks for one of the best kefir.
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Lifeway Perfect12 Kefir, Key Lime Pie – Best Probiotics Kefir
per 1 cup : 180 energy, 11 g fats (7 g saturated fats), 120 mg sodium, 11 g carbs (0 g fiber, 11 g sugar), 9 g protein; 30% DV calcium
Maple Hill’s natural complete milk kefir will lend do-it-yourself marinades and salad dressings an irresistibly creamy texture because of the wholesome fat. Maple Hill makes use of 100% grass-fed milk, which leads to a wealthy taste and better ranges of anti-inflammatory omega-3 fatty acids and fat-burning conjugated linoleic acid (CLA) than common milk.
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2
Inexperienced Valley Creamery Lactose-Free, Natural, Lowfat Plain Kefir
per 1 cup : 130 energy, 2.5 g fats (2 g saturated fats), 150 mg sodium, 14 g carbs (0 g fiber, 11 g sugar), 11 g protein; 40% DV calcium
To make sure their probiotic beverage is totally lactose-free, Inexperienced Valley Creamery provides the lactase enzyme to natural milk and cream earlier than culturing it. That method, even lactose-intolerant of us (who nonetheless keep away from these 99% lactose-free merchandise) can fulfill their style buds with out compromising on calcium, protein, and billions of probiotics from 11 distinctive strains. This lactose-free kefir is licensed USDA Natural, Licensed Humane, and FODMAP Pleasant.
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3
Lifeway Lowfat Kefir, Plain
per cup : 110 energy, 2 g fats (1.5 g saturated fats), 125 mg sodium, 12 g carbs (0 g fiber, 12 g sugar), 11 g protein; 30% DV calcium
Construct a greater smoothie bowl by mixing a cup of this low-fat kefir with a handful of fruits and leafy greens, and profit from 12 strains of gut-loving probiotics along with 30 p.c of your each day worth of bone-building calcium. This choose is obvious as it’s versatile, so you may be at liberty to pour it into any of our greatest protein shake recipes for weight reduction.
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Redwood Hill Farm Plain Kefir
per 1 cup : 140 energy, 8 g fats (6 g saturated fats), 120 mg sodium, 10 g carbs (0 g fiber, 5 g sugar), 8 g protein; 30% DV calcium
Redwood Hill Farm’s award-winning kefir boasts the bottom naturally-occurring sugar content material because of its use of natural, humane-certified goat milk. In addition to the truth that goat milk is healthier on your intestine than cow’s milk as a result of it is extra simply digestible, a examine within the Journal of Dairy Science discovered that goat milk can improve the absorption of anemia-fighting iron and collagen-forming copper, providing you with another excuse to pour this choose over a cup of granola.
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5
Lifeway BioKefir, Vanilla
per bottle (3.5 oz) : 60 energy, 0 g fats, 50 mg sodium, 11 g carbs (2 g fiber, 9 g sugar), 5 g protein, 15% DV calcium
Not craving a complete glass of kefir? This transportable, 3.5-ounce shot is full of twice the quantity of probiotic exercise than Lifeway’s common kefir—50 billion models to be precise—along with two grams of satiating fiber coming from natural inulin and is sweetened with a contact of cane sugar. Chug this choose on-the-go or retailer it within the breakroom fridge to beat noon doughnut cravings.
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6
Wallaby Natural Lowfat Aussie Kefir, Plain
per 1 cup : 90 energy, 2.5 g fats (1.5 g saturated fats), 150 mg sodium, 10 g carbs (0 g fiber, 7 g sugar), 8 g protein; 30% DV calcium
Wallaby’s Australian-style tubs are crafted in small batches with natural milk, which lends the classy drink a creamy texture with out an excessive amount of tart. Pair this Aussie sip with sliced nectarines, a handful of walnuts, and banana chunks for a balanced breakfast.
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Lifeway Protein Kefir, Blended Berry
per 1 cup : 160 energy, 0 g fats, 125 mg sodium, 20 g carbs (0 g fiber, 20 g sugar), 20 g protein; 30% DV calcium
In case you’re in search of high-protein kefir, look no additional. Wrap up your exercise with a cup of Lifeway’s fat-free, Protein kefir with a 1:1 carb-to-protein ratio. It is brimming with 12 probiotic cultures in addition to a powerful 20 grams of protein to assist construct and preserve robust muscle groups. As a result of larger sugar content material, we advocate saving this drink for energetic sweat periods.
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8
Evolve Plain Kefir
per 1 cup : 110 energy, 2.5 g fats (1.5 g saturated fats), 160 mg sodium, 14 g carbs (0 g fiber, 12 g sugar), 11 g protein; 40% DV calcium
Evolve’s creamy kefir is crafted with 11 reside and energetic cultures that work to maintain your pores and skin clear and your intestine common. It is made with simply 4 healthful elements along with probiotics: cultured grade A low-fat milk, non-fat milk, and nutritional vitamins A and D3, in addition to tops our record with a whopping 40 p.c of your each day worth of bone-building calcium.
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Lifeway Perfect12 Kefir, Key Lime Pie
per 1 cup : 110 energy, 2 g fats (1.5 g saturated fats), 125 mg sodium, 12 g carbs (0 g fiber, 12 g sugar), 11 g protein; 30% DV calcium
With this tangy but candy drink, you may have your cake—er, pie—and eat it too. Lifeway injects its probiotic mix with pure key lime flavors and zero-calorie stevia for a satisfying taste with out added sugars.