Share on Pinterest Kefir and kombucha are each fermented drinks with a number of touted well being advantages. Whereas each drinks are within the fermented meals class, they’ve a number of variations by way of manufacturing, diet, taste, and texture. This text critiques the variations between kefir and kombucha that can assist you decide which one could also be a more healthy alternative for you. Share on Pinterest
The underside line – Kombucha Vs Yogurt Probiotics
Each kefir and kombucha require a starter materials to bear fermentation, a course of throughout which micro organism, yeasts, or different microorganisms break down glucose molecules, or sugar. Nonetheless, one main distinction is that kefir is historically milk-based whereas kombucha is green- or black-tea-based. Kefir Kefir grains, which technically aren’t grains, are the first ingredient wanted to make kefir. They include a mix of yeast and micro organism that’s sure along with milk proteins and complicated sugars referred to as polysaccharides. These grains are added to exploit and left to sit down for 18–24 hours to ferment. As soon as fermentation is full, the kefir grains are faraway from the liquid and will be reused to make one other batch. The leftover liquid is the kefir ( 1 ). Word that there’s additionally water kefir, which is made utilizing kefir grains with both coconut water or plain water and added sugar rather than milk. Water kefir will not be as common or extensively obtainable as conventional milk-based kefir. Kombucha Kombucha is comprised of tea, micro organism, and sugar. It’s made by mixing a symbiotic tradition of micro organism and yeast (SCOBY) with inexperienced or black tea. This combination sits for a interval of 10–14 days, all through which sugar is commonly added to present it a sweeter taste ( 2 ). Whereas the kombucha ferments, one other SCOBY varieties on the prime of the liquid. That is slimy and thick and will be eliminated, leaving the kombucha liquid. The SCOBY you take away can be utilized to make one other batch of kombucha. Whereas much less common commercially, some individuals like to mix kombucha and kefir into one beverage at dwelling. That is sometimes finished by mixing completed kombucha and water kefir, with each the SCOBY and the kefir grains eliminated. SUMMARY Kefir and kombucha are each fermented drinks made by utilizing a starter materials that may be reused to make extra batches. Kefir is often milk-based, whereas kombucha is made with inexperienced or black tea.
Style, texture, and flavors
Conventional kefir is milk-based and has a creamy consistency. Many individuals take into account kefir to be a drinkable yogurt. It has a bitter style, and its diploma of sweetness relies on whether or not sugar is added. Kefir is available in quite a few flavors, that are primarily fruit-based, vanilla, or plain. Compared, kombucha is made primarily with black or inexperienced tea, giving it a thinner consistency. Many individuals know kombucha by its attribute, slimy dwell tradition that sometimes sinks to the underside of the bottle. At first scent, kombucha offers off a vinegar-rich aroma. It has a bitter style and is often carbonated and fizzy, traits that come from the carbon dioxide molecules that consequence from the acetic acid and different gases launched throughout the fermentation course of ( 3 ). Kombucha is available in a variety of flavors, together with fruit, mint, and quite a few spices, reminiscent of turmeric and ginger, to call just a few. SUMMARY Kefir is creamy, barely bitter, and sometimes in comparison with a thinned yogurt. Kombucha is carbonated, and it has a vinegar scent, bitter style, and attribute slimy dwell tradition that usually sits on the backside.
Vitamins
The fermentation processes used to make kefir and kombucha imply that each drinks are stuffed with probiotics, that are good micro organism present in meals and your digestive system. They promote good intestine well being, in addition to good total well being ( 4 , 5 , 6 ). Nonetheless, kefir and kombucha include some barely differing types and quantities of excellent micro organism. Each include lactic acid micro organism, whereas kombucha additionally incorporates acetic acid ( 7 ). The nutrient composition of those drinks can range considerably relying on the substances used to make them, reminiscent of the kind of milk utilized in kefir and quantity of added sugar in kombucha. Nonetheless, to present you an concept of their dietary values, right here’s how 1 cup (240 mL) of kefir made with low fats dairy milk compares with the identical serving of kombucha ( 8 , 9 ): Kefir Kombucha Energy 161 50 Protein 11 grams 0 grams Whole fats 2 grams 0 grams Whole carbs 24 grams 12 grams Fiber 3 grams 0 grams Whole sugar 20 grams 11 grams One cup (240 mL) of kefir made with low fats dairy milk additionally offers 30% of the Day by day Worth (DV) for calcium, 5% of the DV for sodium, in addition to 10% and 25% of the DV for nutritional vitamins A and D, respectively ( 8 ). Whereas the micronutrient content material of kombucha is troublesome to search out on the diet info label, older research have discovered that it incorporates some B nutritional vitamins, nutritional vitamins C and A, zinc, copper, iron, and manganese (10, 11). Once more, the diet composition of kefir and kombucha can range, so the easiest way to look at the dietary choices of those drinks is to look at their nutrient panels. SUMMARY The dietary composition of kefir and kombucha can range considerably relying on what substances are used to make them. Each include probiotics, reminiscent of lactic and acetic acid.
Advantages
The primary advantage of consuming kefir and kombucha is that they’re a supply of probiotics, that are good micro organism that assist promote a wholesome bacterial steadiness in your digestive tract ( 6 ). Kefir Some animal research have indicated that consuming kefir might cut back irritation, promote therapeutic results, assist decrease excessive ldl cholesterol, and modulate the immune system ( 12 , 13 ). Moreover, different animal and older test-tube research have discovered that kefir has potential antimicrobial, anti-inflammatory, antioxidant, and anticancer properties ( 12 , 14 ). Kefir has even been used to deal with power constipation, in addition to peptic ulcers within the abdomen and intestines in Russia ( 13 , 15 ). Kombucha Kombucha not solely incorporates probiotics but in addition presents the advantages of the tea used to make it. As an example, inexperienced and black teas are excessive in potent antioxidants, that are compounds that battle free radical harm that may result in power illness ( 16 ). Moreover, kombucha made with inexperienced and black tea might have anticancer results, promote fats loss, and enhance blood sugar management, although extra analysis is required ( 17 , 18 , 19 , 20 ). Compounds in kombucha, reminiscent of acetic acid and certain others, seem to have antimicrobial exercise, which can assist kill doubtlessly dangerous organisms within the physique ( 21 ). Moreover, kombucha might have a protecting impact in your liver. Some animal research have discovered that kombucha has the power to cut back liver toxicity attributable to poisonous chemical compounds, in some instances by as much as 70% ( 22 , 23 ). SUMMARY Kefir and kombucha are stuffed with probiotics, that are good micro organism that promote good intestine and total well being. They might even have antimicrobial, antioxidant, anticancer, and anti inflammatory results.
Downsides
Whereas kefir and kombucha supply quite a few gut-related well being advantages, they could have downsides to think about. Kefir Kefir is often comprised of a lactose-containing milk, which implies it’s unsuitable for individuals with both a milk protein allergy or lactose intolerance. That stated, some vegan choices do exist. Some have been comprised of nondairy milk like cashew milk. Water kefir can also be an possibility, because it’s made utilizing coconut water or plain water with added sugar. Kefir may include a excessive quantity of sugar, relying on the kind of milk used and whether or not added sugar or sure flavorings had been used. Sugar-rich drinks may improve your threat of weight problems, coronary heart illness, fatty liver illness, and sort 2 diabetes ( 24 , 25 , 26 , 27 ). Some individuals may expertise adjustments in bowel habits when first consuming kefir, reminiscent of constipation or stomach ache. Those that are immunocompromised might have to keep away from meals with cultures or probiotics. Please focus on this together with your physician. A small research in wholesome adults discovered that whereas kefir has a low to average glycemic index, which means that it doesn’t spike your blood sugar very a lot, it has a excessive insulinemic index, which means it could improve blood insulin ranges greater than different meals ( 28 ). That is problematic as a result of hyperinsulinemia, or excessive insulin ranges within the blood, has been linked to the next threat of weight problems, coronary heart illness, and sure cancers (29, 30 , 31 ). Moreover, kefir didn’t preserve the research individuals far more full than a slice of refined white bread ( 28 ). Kombucha The effervescence of kombucha, which is because of the carbon dioxide molecules created throughout fermentation, might trigger bloating in case you’re not used to it ( 32 ). Kombucha likewise incorporates caffeine from the tea, which may contribute to sleep disruptions. Individuals with a caffeine sensitivity may react to it in different methods, probably feeling jittery or anxious ( 33 , 34 ). Moreover, kombucha can include a considerable quantity of added sugar, relying on how a lot is used to make it. Extreme sugar consumption can draw water into your intestines, doubtlessly inflicting diarrhea ( 35 , 36 ). Moreover, kombucha incorporates compounds referred to as FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols), that are particular varieties of carbohydrates that may trigger an upset abdomen in some individuals, particularly these with irritable bowel syndrome (IBS) ( 37 ). Kombucha additionally incorporates traces of alcohol because of the fermentation it undergoes, and a few individuals might need to keep away from it because of this. Whereas the quantity could be very low in business varieties — beneath 0.5% — it may be as excessive as 3% in home-brewed batches ( 38 , 39 ). Plus, consultants suggest that pregnant and breastfeeding ladies keep away from alcohol. Alcohol can switch into breast milk and thus infants in the event that they’re nursed inside 2 hours of the mom consuming it, and infants metabolize it far more slowly than adults ( 40 , 41 , 42 , 43 ). Pregnant and breastfeeding ladies may need to keep away from kombucha, because it’s an unpasteurized product. This places it at the next threat of containing doubtlessly dangerous micro organism like Listeria monocytogenes, which may trigger miscarriage ( 44 , 45 ). Lastly, pregnant and breastfeeding ladies might need to take kombucha’s caffeine content material into consideration. Whereas average caffeine consumption is mostly protected throughout being pregnant, a small quantity of caffeine can switch via breast milk and trigger infants to turn into fussy ( 46 , 47 ). SUMMARY Dairy-based kefir incorporates lactose, could also be excessive in sugar, and seems to boost insulin. Kombucha might trigger an upset abdomen, be problematic for individuals with caffeine sensitivity, and ought to be restricted or averted by pregnant and breastfeeding ladies.