Kefir and yogurt can each supply well being advantages due to the useful micro organism they include. Nonetheless, kefir will be the more sensible choice, because it has a greater diversity of microorganisms. Kefir and yogurt are each cultured meals that generally come from dairy merchandise. That stated, nondairy alternate options of each meals are actually extensively out there. This text seems to be on the variations between kefir and yogurt, their well being advantages and dietary worth, how one can use them, and whether or not or not they’ve any unwanted effects.
Abstract – Probiotics Vs Kefir
Share on Pinterest The nice micro organism in each kefir and yogurt can supply well being advantages. Kefir and yogurt have an identical bitter, fermented style, however there are a lot of variations between them. These variations embrace: Manufacturing For hundreds of years, folks have made kefir utilizing kefir grains and cow’s milk. It is usually doable to make it with goat or sheep milk. Kefir grains resemble tiny cauliflower florets. Producers add the grains to the milk to ferment it, then they take away them. The remaining product is kefir. The grains are reusable within the subsequent batch. They’ll additionally make kefir dairy-free, by fermenting the grains with water or coconut water and sugar. However, business producers make yogurt by heating a yogurt combine, then cooling it and including the useful micro organism. Present normal procedures and rules for yogurt manufacturing require the addition of each Streptococcus thermophilus and Lactobacillus bulgaricus because the starter tradition. That is the perfect starter tradition because of the symbiotic relationship between the 2 species. Micro organism and yeasts Each kefir and yogurt will help populate the intestine with good micro organism. The distinction is that kefir comprises a greater diversity of micro organism, and it additionally comprises useful yeasts. Two of the commonest useful yeasts in kefir are Saccharomyces cerevisiae and Saccharomyces unisporus. In accordance with analysis , kefir might: have antimicrobial and antifungal properties
assist the immune system
be anti-allergenic and antitumor
be useful for lactose malabsorption Nonetheless, the variation in microorganisms in every batch make it tough to confirm the well being results of various merchandise.
Advantages of probiotics
Yogurt typically comprises the probiotics Lactobacillus acidophilus and Bifidobacteria. Probiotics are micro organism that may be useful to an individual’s well being. Kefir additionally comprises probiotics, in addition to yeasts. Analysis means that probiotics might assist deal with or forestall: constipation
respiratory tract an infection
ulcerative colitis
some infections that trigger diarrhea, akin to Clostridium difficile
diarrhea from taking antibiotics
allergic rhinitis
necrotizing enterocolitis, which is a critical situation in infants
Helicobacter pyloriinfections It can be crucial for probiotics to outlive the acidic atmosphere within the intestine. The authors of a 2017 assessment recommend that if Bifidobacterium strains are in fermented merchandise akin to kefir and yogurt, they need to be acid resistant. A 2019 examine of individuals with metabolic syndrome who drank kefir for 12 weeks discovered some favorable adjustments to their intestine micro organism. Nonetheless, the authors recommend that analysis into the probiotic potential of the fermented drink is restricted in the mean time.
Dietary worth
Yogurt, low fats yogurt, and fat-free yogurt include “at least 3.25% milk fat, between 0.5% and 2% milk fat, and less than 0.5% milk fat,” respectively. Plain low fats yogurt and plain low fats kefir have related dietary values. The desk under exhibits these values per 100 grams (g) of the product: Plain low fats kefir Plain low fats yogurt Energy 43 63 Protein 3.79 g 5.25 g Fats 1.02 g 1.55 g Carbohydrates 4.77 g 7.04 g Complete sugars 4.61 g 7.04 g Each merchandise additionally include a variety of nutritional vitamins and minerals. There are additionally many alternative flavored merchandise in the marketplace which may include excessive quantities of added sugars. For instance, one examine that evaluated dairy merchandise — together with kefir and yogurt — in Poland discovered that 71% of merchandise exceeded the permissible sugar content material set by the World Well being Group (WHO).
Tips on how to use kefir and yogurt
Prepared-to-eat kefir and yogurt are extensively out there in supermarkets. Individuals with a lactose intolerance and those that want to keep away from dairy can attempt an alternate made with soy, coconut, or oats. Some people who find themselves illiberal to lactose are sometimes in a position to devour fermented dairy merchandise akin to yogurt and kefir safely. It is because the method of fermentation reduces the lactose content material. An individual could make their very own yogurt or kefir at dwelling utilizing starter cultures. There are lots of sources and suppliers out there on-line. As soon as an individual has fermented the milk or different liquid utilizing kefir grains, they pressure it and take away the grains. They’ll then use them once more to start out the following batch. This generally is a value efficient approach of sustaining a provide of kefir. Individuals can eat or drink kefir and yogurt as it’s. They’ll additionally add the merchandise to smoothies or breakfast cereals. It’s important to not warmth kefir or yogurt, as this course of can destroy the useful micro organism. Individuals ought to at all times preserve fermented dairy merchandise within the fridge and never use them after the expiry date on the packaging.
Negative effects
Fermented meals akin to kefir and yogurt include excessive ranges of a substance known as histamine . Some persons are illiberal to histamine and may expertise signs akin to: complications
pores and skin irritation
diarrhea If an individual is aware of that they’re illiberal to histamine, or if they’ve any of the signs of intolerance, it might be finest for them to keep away from yogurt and kefir. Some folks can expertise fuel and bloating after they first devour meals that include probiotics. These are inclined to subside as soon as the particular person’s intestine will get used to the brand new meals. It will probably assist to introduce these meals steadily. Fermented meals might affect the immune system, so people who find themselves taking immune-modulating medication and those that have compromised immune techniques ought to communicate to a physician earlier than making an attempt new merchandise. Typically, fermented meals are answerable for outbreaks of meals poisoning. In accordance with the authors of 1 2019 assessment, producers will help forestall these outbreaks by making certain the product’s acidity.