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On the earth of probiotics, kefir and kombucha are the place it’s at. Each boast billions of dwelling microorganisms that aid you combat dangerous micro organism. However that’s principally the place their similarities finish. Right here’s every thing you have to find out about kefir and kombucha (plus how they examine to different probiotic choices). Share on Pinterest Elena Beliaeva/Getty Pictures, Carlosrojas20/Getty Pictures
The underside line – Probiotics Or Kefir?
? In case you’re into yogurt, you’ll prob dig kefir. Consider it because the drinkable yogurt of your youth (bear in mind Danimals?!) however more healthy. Conventional small-batch kefir is made by fermenting milk with kefir grain. (FYI: Kefir grain isn’t truly a grain — it’s a colony of micro organism and yeast that kinda has a cottage cheese vibe.) Massive-scale, industrial kefir makers normally use a distinct course of that entails starter cultures, not kefir grains. Whereas this yields a extra constant product, there’s much less analysis on kefir’s potential well being advantages when it’s made this fashion. Most kefir is made with cow’s milk, however there are additionally variations made with goat’s, sheep’s, and buffalo’s milk. And vegans, rejoice: Kefir could be constituted of soy milk, coconut water, and even plain water. Woot! Regardless of the way it’s made, the result’s a thickish drink with a tart taste. A number of kefir is sweetened with sugars or flavored with fruit to cover the lip-puckering taste. Kefir advantages 101 Like different fermented dairy merchandise, conventional kefir is wealthy in probiotics. It has additionally been linked to a number of well being advantages, together with decreasing blood stress.
What’s kombucha? Kombucha is a bubbly combo of tea, sugar, and a symbiotic tradition of micro organism and yeasts (SCOBY). This combination leads to the sparkly concoction you realize and love. Kombucha could be made with inexperienced, white, purple, or black tea and is often flavored with fruit juice, herbs, spices, and sweeteners. Kombucha naturally incorporates only a little bit of alcohol. Business kombucha will need to have lower than 0.5 p.c ABV (alcohol by quantity) to be offered as a nonalcoholic beverage. Professional tip: In case you’re in a boozy temper, you should purchase onerous (aka alcoholic) kombucha. Or flip your common kombucha right into a scrumptious cocktail. Kombucha advantages 101 Kombucha is excessive in antioxidants, which could assist stop mobile injury in your bod.
Kefir vs. kombucha diet
Right here’s how 1 cup (8 ounces) of unsweetened, cow’s milk-based kefir compares to the identical serving dimension of kombucha. GT’s Unique Kombucha Lifeway Plain Unsweetened Kefir Energy 30 150 Carbs 8 g 12 g Added sugar 8 g 0 g Protein 0 g 8 g Fats 0 g 8 g Kefir and kombucha are each good for you in several methods. Consider kefir as a nutrient- and calorie-dense, filling choice and kombucha as a lighter, “I want something bubbly and refreshing” selection. Kefir is greater in energy, fats, protein, and carbs as a result of it’s made with milk. It’s additionally extra filling than kombucha, so it’s a greater meal substitute or snack. Bonus: Milk-based kefir can also be full of calcium, nutritional vitamins A and B12, and potassium. Pure kombucha is simply a mixture of tea, sugar, and water, so it’s not a very good supply of nutritional vitamins or minerals. However some kombuchas are flavored with fruit or vegetable juice, which may also help bump up the bevvy’s advantages.
Kefir vs. kombucha probiotics
Kefir and kombucha are each loaded with probiotics. Numerous peeps guzzle these drinks within the hope that they’ll assist with intestine well being. Research have discovered that kefir incorporates greater than 50 strains of probiotic micro organism and yeasts, together with lactic acid micro organism and acetic acid micro organism. Kombucha additionally incorporates lactic acid micro organism, acetic acid micro organism, and yeasts just like the Saccharomyces species. Which one’s higher? TBH, researchers aren’t completely positive how kefir impacts intestine well being in the long run. The identical goes for kombucha. Though restricted proof means that kefir-based probiotics would possibly improve intestine well being in people, there are at present no human research linking kombucha with improved digestive well being.
Kefir vs. kombucha style
Though some kefir lovers could favor it sans sugar, sweetened variations are far more common. You’ll find it in nearly any fruity taste. Kombucha is available in tons of enjoyable flavors. We’re speaking every thing from lavender to strawberry rhubarb. In case you can’t discover your fave taste flav at your native grocery retailer, you may in all probability discover it on-line. Sugar warning Each kefir and kombucha could be loaded with added candy stuff. Right here’s the best way to preserve the sugar in examine. Kefir: Go for unflavored, unsweetened varieties that don’t include added fruits or refined sugars. Kombucha: Some manufacturers can include upwards of 20 grams of added sugar per bottle. That’s about 5 teaspoons of sugar. Decide a potion that packs lower than 4 grams of added sugar per 8-ounce serving.
Kefir vs. kombucha dangers
Kefir and kombucha are each secure consuming choices for most individuals. BUT! There are some issues to look out for earlier than you get chugging. Kefir Milk-based kefirs are a no-go when you’ve got an intolerance or allergy to dairy. Def persist with nonmilk variations to keep away from an upset abdomen. Despite the fact that it’s comparatively excessive in protein, kefir can impression blood sugar. For instance, 1 cup (8 ounces) of strawberry-flavored Lifeway Kefir incorporates 8 grams (2 teaspoons) of added sugar. It’s additionally fairly excessive in energy. Kombucha Kombucha is carbonated. In case you drink an excessive amount of, it may well result in unwanted effects like bloating or a case of the toots💨. It additionally incorporates compounds known as FODMAPS, which may trigger discomfort in of us with digestive points. Along with added sugars, kombucha incorporates caffeine and hint quantities of alcohol. Pasteurizing PSA: Kombucha isn’t pasteurized. Don’t drink it in the event you’re pregnant or when you’ve got a weakened immune system. Can you might have too many probiotics? It’s unlikely that you just’ll get too many probiotics in the event you devour regular parts of kombucha and kefir. However consuming too many probiotic-rich meals could trigger bloating, gasoline, and different abdomen points in some individuals, so preserve it balanced.
Are you able to combine kefir and kombucha?
? There’s no proof that mixing kefir and kombucha will provide particular well being advantages. Plus, it’ll in all probability style gross. However hey, no judgment. In case you’re into barely carbonated yogurt drinks, you may attempt it out. Simply take into accout: As an alternative of counting on solely kombucha or kefir, it’s greatest to diversify your probiotic portfolio. Strive different probiotic superstars like: yogurt
pickles
kimchi
sauerkraut Dietary supplements are stronger Probiotic dietary supplements are far more concentrated than kefir or kombucha. There’s additionally stable analysis to again up their use to deal with sure intestine situations like irritable bowel syndrome.