Kefir - Why Is It Good For You?
Although kefir has been around for centuries and has been a staple part of the Eastern European culture and diet, it has in the past couple of years highly grown in popularity in other countries around the world, largely due to its impressive probiotic content and other health benefits it offers.
I wanted to explore this because I myself enjoy kefir quite frequently so I wanted to share with you some useful information on why this drink is actually really good for you. 🥛
I hope you enjoy this one and learn something new 😊
HOW IS KEFIR MADE?
In order to make kefir, you need what are called “kefir grains” which have the appearance of cauliflower florets and are essentially a source of bacterial and fungal species which enable fermentation to happen with the milk sugars.
Kefir is made from milk, usually cows, where kefir grains are added to this milk and then left for hours to ferment. During fermentation, kefir will develop a stronger more acidic flavor than milk and will also considerably thicken, but not as much as yogurt. The strength of the kefir taste depends on how long you let the fermentation take place.
Once you are happy with the taste and consistency, you can strain out the kefir grains (which can be reused) and strong your kefir in the fridge for consumption.
This process is industrialized nowadays to make it fast and affordable however you can also make your own kefir at home with just a couple of ingredients and steps.
NUTRITIONAL PROFILE
In terms of the nutrients found in kefir, 1 cup of kefir with no added sugars contains about:
110 calories
10 g protein
2 g fat
12 g carbohydrates
A variety of other minerals like calcium, phosphorus and magnesium
A variety of vitamins like B12 and B2
Additionally, kefir has been shown to potentially help those who suffer from lactose intolerance which happens when your body can not properly digest the dairy sugar lactose due to lacking the appropriate enzyme, beta galactosidase which functions to break down lactose.
However, kefir can help because this enzyme is naturally present within kefir grains, meaning that during the fermentation process of making kefir, the lactose concentration in kefir falls by about 30%, making kefir a safer dairy alternative for people with lactose intolerance.
10 POWERFUL HEALTH BENEFITS OF KEFIR
A Powerful Probiotic
Kefir is fore-mostly known for its potent probiotic profile, which when ingested can positively impact our health in many ways.
Kefir is actually a more concentrated probiotic source than yogurt, where it contains up to 61 strains of bacteria and yeasts
Eating probiotic foods is recommended because introducing a greater variety of bacteria into our gut helps restore the preexisting balance of bacteria there while also enriching its diversity.
By enriching our gut microbiome, kefir has been shown to aid in improving digestion, helping with Irritable Bowel Syndrome (IBS), preventing diarrhea and helping with weight management. Recent studies are even establishing a link between a more diverse gut microbiome and better mental health. If you are interested more in the workings of the human gut microbiome, I have a post on it here
Anti inflammatory Effects
Some inflation is actually not a bad thing but merely a sign that your immune system is appropriately responding to an illness or injury, which will help you fight off disease or help with healing.
But the issue because when this inflation becomes chronic, which can over time accumulate into health issues such as arthritis, heart disease, stroke and type 2 debates.
Some studies have demonstrated that kefir can reduce the activity of certain proteins which become activated during an immune response and cause inflammation. Albeit these studies have so far been done on animal studies, there is a strong potential in kefir being able to contribute towards reducing inflammation.
May Improve Heart Health
There is also research which has shown that regular drinking of kefir can over time lower cholesterol and other fatty deposits in our blood, which if built up too much, can result in arterial blockages.
In addition to this, kefir is rich in probiotics which also boost and enhance our fat metabolism, by helping to form bile acids which are responsible fro breaking down fat deposits.
There are also some studies which claim that kefir can benefit those suffering from hypertension or high blood pressure. It is proposed that kefir can help lower high blood pressure by reducing the formation of the hormone aldosterone which plays a role in the maintenance of a healthy blood pressure.
Benefits The Liver
Regularly drinking kefir has been associated with having a healthier liver and reducing your chances of developing fatty liver syndrome, which happens when a layer of fat starts accumulating around your liver.
Furthermore, kefir has been shown to actually lower the concentration of cholesterol and triglycerides in our liver by improving fat metabolism in our body, which overall prevents the excessive deposition of fat around our body and internal organs.
Antibacterial Properties
Certain probiotics such as kefir are believed to have potent antibacterial effects, helping to protect against infections and preventing the growth of harmful bacteria. In this way, the strength of kefir as an antibiotic can be compared to that of common antibiotics such as ampicillin.
Compounds such as bacteriocins found within kefir have also stop the growth of harmful bacteria and they do this by attacking the cell walls of these bacteria which kills them.
Improves Functioning Of Kidneys
There is some evidence suggesting that the bacteria within kefir can reduce and degrade the amount of uric acid and creatine circulating around our body, which can make the filtration of blood an easier process for our kidneys and prevent us from over working them.
Increases Bone Strength
It may not come as a surprise but kefir’s rich calcium profile also greatly helps towards preventing osteoporosis which is categorized by a deterioration of bone tissue and can seriously increase your risk for bone fractures.
Additionally, full fat kefir also contains vitamin K2 which along with calcium plays a vital role in calcium metabolism and helping to build strong bone tissue.
Lastly, some studies have demonstrated a link between drinking kefir and a increased calcium absorption in bone cells which over time leads to higher bone density and overall healthier bones
May Protect Against Cancer
Cancer is one of the leading causes of death within the world and it occurs when a group of cells within your body starts to uncontrollably divide to form a tumor.
As was demonstrated in test tube studies, the probiotics in fermented dairy products such as kefir reduce the growth of tumors by activating and supporting our immune system.
A study found that subjects who consumed kefir extract had experienced a reduction in human breast cancer cells by 56%, while those who consumed yogurt, only saw a reduction fo 14%.
Even though more human based studies are needed, the proteins and polysaccharides found in kefir have been shown to directly act on cancer cells, by disrupting their cell cycle and thus the uncontrollable division of cells. Through this mechanism, these compounds are able to active apoptosis, causing cell death within cancer cells.
Could Help With Allergy and Asthma Symptoms
Studies done on animals have shown that the consumption of kefir has somewhat effectively suppress the inflammatory response related to asthma and various allergies. Allergic reactions come about as inflammatory responses in our body against certain foods or substances, where our immune system essentially over reacts. Although proper human studies are needed to confirm this link, good evidence already lies in the strong anti-inflammatory properties that are found in kefir.
Aids In Blood Sugar Regulation
Regular consumption of kefir has also been tied to improving your bodies blood sugar control as well as reducing insulin resistance. Additionally, this effect has also been shown among people who already have debates, so it could potentially also help with reducing its severity.
However more research is currently still needed to make more concrete claims between kefir and blood sugar management
I hope that with this blog post I was able to provide you with some new information on the topic of kefir, and that I have persuaded you to try this fermented beverage for yourself and see how you feel after it.
Kefir is easily added into your already existing diet and can add as a great boost of nutrients, probiotics and promising health benefits.
Thanks so much for reading 💗
