Kefir! What’s All The Hype About??

For those who are unaware of this, the hype for milk kefir in Malaysia is growing at a rapid speed, and for all the right reasons! In Malaysia, many of us may know what kefir is, but many among us are still oblivious as to what it brings to us and how it can actually benefit us. To quickly fill you in, kefir is a cultured, fermented beverage that tastes a lot like your regular yogurt drink. It is made using starter grains, just as sourdough bread has a starter as well. This particular starter has a combination which consists of yeasts, milk proteins, and also bacteria. It has a tart, creamy flavor, and it is mainly loaded with a lot of probiotic health benefits. For the most part, kefir is mainly prepared with the use of dairy milk, but it can be made with non dairy alternatives which include coconut milk, goat’s milk, rice milk and also coconut water.

Due to the fact that kefir is fermented, a lot of the people out there who are lactose intolerant can actually consume kefir without having any issues. Kefir is now also widely accessible in most of the places. Kefir can be found in a few forms in many of the grocery stores near the dairy or yogurt section. It is also often used in order for people to improve their digestion. Many of us know that kefir is all the rage in the natural health community. It is high in nutrients and also high in probiotics, and it is very beneficial for your digestion and gut health. A lot of people also consider kefir to be healthier in comparison to yogurt. In this article, we will be going over the health benefits of kefir for you and your body that are supported by research.

FANTASTIC SOURCE OF MANY NUTRIENTS
Kefir is a fermented drink, which is traditionally made using either cow's milk or goat's milk. It is prepared by adding kefir grains into the milk. These are not your typical cereal grains, but grain like colonies of yeast and lactic acid bacteria which resembles a cauliflower in its appearance. Over approximately 24 hours, the microorganisms which are in the kefir grains will multiply and ferment the sugars which are in the milk, thus, turning it into kefir. Then the grains will be removed from the liquid and it may be used again. In other words, kefir is the drink, but those kefir grains are the starter culture that you need to use in order to produce the beverage itself. Kefir is known to originate from parts of Eastern Europe and also Southwest Asia. The name is derived from the Turkish word keyif, which also means feeling good after consuming it.

The grains’ lactic acid bacteria will turn the milk’s lactose into lactic acid, so kefir will taste sour like yogurt but it commonly has a thinner consistency. A 6 ounce or a 175 milliliter serving of low fat kefir contains 4 grams of protein, 10% of the RDI for calcium, 15% of the RDI for phosphorus, 12% of the RDI for vitamin B12, 10% of the RDI for Riboflavin (B2), 3% of the RDI for magnesium and it has carries a decent amount of vitamin D. In addition, kefir has about 100 calories, 7 to 8 grams of carbs and 3 to 6 grams of fat, depending on which type of milk that has been used. Kefir also contains a wide variety of bioactive compounds, which includes organic acids and also peptides which contribute to the health benefits. The dairy free versions of kefir can also be made using coconut water, coconut milk or even other sweet liquids. However, these will not have the same nutrient profile as the dairy based kefir.

MORE POWERFUL PROBIOTIC COMPARED TO YOGURT
Some microorganisms may carry many beneficial effects on health when it is consumed. Known as probiotics, these microorganisms may influence your health in numerous ways, which includes aiding with digestion, weight management and also your mental health. Yogurt is the best known probiotic source of food in the Western diet, but kefir is actually known to be a much more potent source. Kefir grains tend to contain up to 61 strains of bacteria and yeasts, making them a much more richer and diverse source of probiotic, though the diversity may vary. Other fermented dairy products are also made from far fewer strains and do not contain any yeasts.

POTENT ANTIBACTERIAL PROPERTIES
Certain probiotics in kefir are believed to protect your body against infections. And this also includes the probiotic Lactobacillus kefiri, which is unique to kefir. Studies have demonstrate that this probiotic can inhibit the growth of various types of harmful bacteria, which includes Salmonella, Helicobacter pylori and also E. coli. Kefiran, a type of carbohydrate which is present in kefir, which also has antibacterial properties.

IMPROVES BONE HEALTH & REDUCES THE RISK OF OSTEOPOROSIS
Osteoporosis is known to be characterized by the deterioration of bone tissue and it is a major problem in the Western countries. It is mostly common among older women and it also dramatically increases your risk of having fractures. Ensuring an adequate calcium intake is one of the most effective and the best way in order for you to improve bone health and to slow down the progression of osteoporosis. Full fat kefir is not only a great and potent source of calcium but it also has vitamin K2, which most certainly plays a central role in calcium metabolism. Supplementing your body with K2 has been linked to reducing your risk of fractures by as much as a staggering 81%. Certain recent animal studies have linked kefir to the increase in calcium absorption in the bone cells. This has led to improved bone density, which should help a person in preventing fractures.

MAY BE PROTECTIVE AGAINST CANCER
Many of us are aware of the fact that cancer is one of the world's leading causes of death. It happens when abnormal cells in your body grow at a rapid speed, such as in a tumor. The probiotics in fermented dairy products are believed to be able to reduce tumour growth by stimulating your immune system. Therefore, it is possible that kefir may be able to fight cancer. This protective role has been demonstrated in a number of test tube studies. One particular study found out that kefir extract lowered the number of human breast cancer cells by up to 56%, compared to only 14% for the yogurt extract. Please keep in mind that human studies are needed in order to come up with firm conclusions.

MAY HELP WITH VARIOUS DIGESTIVE PROBLEMS
Probiotics such as kefir can help your body in restoring the balance of friendly bacteria present in your gut. This is why they are very highly effective in treating many different forms of diarrhea. Besides that, ample evidence suggests that probiotics and probiotic foods may alleviate several digestive problems. These also include irritable bowel syndrome (IBS), ulcers caused by H. pylori infection along with many others. For this particular reason, kefir can be useful if you happen to have problems with your digestion.

LOW IN LACTOSE
The regular dairy foods will usually contain a natural sugar which is called lactose. A lot of people, mainly adults, are unable to break down and also digest lactose properly. This particular condition is called lactose intolerance. The lactic acid bacteria in fermented dairy foods such as kefir and also yogurt, will turn the lactose into lactic acid, so these foods are much more lower in lactose than milk. They also contain enzymes that will help break down the lactose even more. Therefore, kefir is generally well tolerated by the people with lactose intolerance, at least compared to the regular milk. Keep in mind that it is possible to make kefir that is 100% lactose free by simply using coconut water, fruit juice or another type of non dairy beverage.

MAY IMPROVE ALLERGY & ASTHMA SYMPTOMS
Most of the allergic reactions are mainly caused by inflammatory responses against certain foods or certain substances. People with an over sensitive immune system are more likely to be prone to allergies, which may potentially provoke conditions such as asthma. In animal studies, kefir has been shown to suppress the inflammatory responses which are related to allergies and even asthma. But, further human studies are necessary in order to better explore these effects.

Thank you.