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HEALTH BENEFITS OF EATING KEFIR

A bowl of youghurt and kefir on table

WHAT IS KEFIR:

Kefir derives its name from the Turkish word "keyif," which refers to the "good feeling" one feels after drinking it. Kefir is a fermented milk drink created from kefir grains, which are a bacterial and yeast symbiotic culture. The grains are added to milk and fermented for 12-24 hours, during which time bacteria and yeast change lactose in the milk to lactic acid and carbon dioxide. This gives kefir its distinctive sour flavor and slightly effervescent texture. Kefir is produced by combining raw cow, camel, goat, sheep, or buffalo milk with kefir grains.

ORIGINS OF KEFIR:

Kefir is a tangy-alcoholic fermented milk product with a mild sour taste and a creamy texture that originated in the Balkans, Eastern Europe, and the Caucasus. This region between Russia and Georgia was inhabited by nomadic mountain tribes who kept herds of goats and cattle for their milk more than 2,000 years ago. We often overlook the fact that fresh milk has a relatively short shelf life. Fermenting it is the best way to store it if you don't have a refrigerator. The Caucasus nomads fermented their milk in leather skins using kefir grains. When the shepherds pulled kefir from the bottles, they poured additional fresh milk to it, allowing them to create kefir continually. This method was passed down from generation to generation.

Milk kefir is being produced all over the world now. It goes by various names, including Tibetan mushroom, prophet's seeds, snow lotus, kewra, talai, galodium, tara, and others.

MICROBIAL COMPOSITION OF KEFIR:

Kefir grains are a type of yoghurt starter that are white to yellow-white, jelly-like, and vary in size (ranging from 0.3-3.5 cm in diameter). They are made up of a microbial symbiotic mixture of lactic acid bacteria (108 CFU/g), yeast (106-107 CFU/g), and acetic acid bacteria (105 CFU/g) that adhere to a polysaccharide matrix. All these microorganisms live in a symbiotic relationship (Interaction between two distinct organisms living in close physical proximity, usually to the benefit of both).

The major polysaccharide in kefir grains is kefiran, which is a heteropolysaccharide consisting of equal quantities of glucose and galactose and predominantly produced by Lactobacillus kefiranofaciens. Kefiran has numerous benefits, including anticancer, antifungal, and antibacterial characteristics, immunomodulation or epithelial protection, anti-inflammatory, healing, and antioxidant action.

DIFFERENCE BETWEEN KEFIR & YOGHURT:

Kefir and yoghurt are both cultured dairy products, but they are not the same! While both are cultured, kefir has more probiotics and is fermented for a longer length of time, resulting in a significantly greater number of colony-forming units (CFU).

Kefir contains 25-30 billion CFUs and is prepared with 12 live and active probiotic cultures. Yoghurt, on the other hand, often contains just 2-6 live and active cultures and only about 6 billion CFUs on average. Kefir is unique among probiotics in that it contains a mix of friendly yeast and bacterium cultures, making it even more diverse than yoghurt. Kefir is fermented for 14 to 18 hours after pasteurization, much longer than yoghurt, resulting in a rich and creamy consistency with a sour and acidic flavor.

Because the helpful probiotic microorganisms "eat" most of the milk sugar (lactose) during the fermentation process, kefir has a lower lactose concentration.  This makes kefir easier to digest, even for many people who are lactose intolerant.

Peptides are proteins from milk that undergo breaking down during the process of fermentation, and kefir produces considerably more peptides than yoghurt due to its long fermentation time. The beneficial characteristics of kefir's peptides are being emphasized in their studies. They're being researched for their antibacterial, anti-inflammatory, antihypertensive, and antioxidative qualities, which could help with immunological, cardiovascular, metabolic, and neurological health.

HOW IS KEFIR MADE?

It's ridiculously simple. Add about a teaspoon of those kefir grains to a cup of milk, cover, and let at room temperature for 24 hours. During this time, the kefir grains' good bacteria and yeast ferment the milk, protecting it from spoiling and changing it into kefir.

HOW KEFIR TASTES LIKE?

Kefir has a characteristic tangy flavor that is comparable to plain yoghurt but with a more sour, acidic flavor. While sweetened, fruit-flavored variants are available at the grocery store, plain kefir is not sweet, and it is the healthier alternative.

WHAT ARE DIFFERENT TYPES OF KEFIR?

Kefir goes into two categories. Milk kefir is a popular probiotic beverage that can be bought in most grocery stores. Another probiotic-rich beverage is water kefir; however, water kefir is dairy-free kefir. Water kefir is a lighter beverage that can be flavored in a variety of ways.

IS KEFIR REALLY LACTOSE FREE?

Many kefir drinks are made from dairy milk. Although the fermentation process reduces the amount of lactose in the milk almost to 99%, kefir is not necessarily lactose free. Depending on the product, there may still be small quantities of lactose.

Some people with minor lactose intolerance may be able to tolerate kefir if the lactose content is low. Nondairy kefir can help those with more severe intolerances or allergies.

HEALTH BENEFITS OF KEFIR:

1.       BENENFICIAL FOR DIABETICS:

Kefir helps diabetics in many ways as described below:

         I.            Probiotics support the regulation of the gut microbiota, which may boost insulin sensitivity and lower the risk of blood sugar spikes.

       II.            Kefir has been demonstrated to decrease insulin resistance in diabetics, which may help with blood sugar control.

     III.            Kefir contains useful gut bacteria, which may assist in general gut health. This can be useful for diabetics because a healthy gut flora has been demonstrated to enhance blood sugar control and lower the risk of diabetes complications.

    IV.            Kefir contains chemicals that are anti-inflammatory. Individuals with diabetes are prone to inflammation, which may lead to the development of issues such as heart disease and stroke. Kefir is helpful in the reduction of inflammation, which can help prevent these adverse effects.

It is essential to point out that more research is required to prove the benefits of kefir for diabetics. If you have diabetes, here are some suggestions for selecting and consuming kefir:

Choose unsweetened or barely sweetened kefir.

Begin with a tiny amount and gradually increase your intake as tolerated.

If you are lactose intolerant, look for kefir prepared with lactose-free milk.

If you are on any drugs, consult your doctor before taking kefir, since it may interfere with some of them.

2.       LOWERING CHOLESTEROL LEVELS:

Kefir's probiotics may help decrease cholesterol by increasing bile acid synthesis. The liver produces bile acids, which help in the breakdown of fats in the GI tract. The body absorbs less cholesterol from diet when there are more bile acids.

Kefir additionally contains short-chain fatty acids from the fermentation process. Short-chain fatty acids have been found to reduce cholesterol through increasing bile acid production and decreasing cholesterol formation by the liver.

Kefir provides antioxidants, which can help protect the body from free radical damage. Free radicals are unstable substances that can cause cell damage and lead to the development of chronic diseases such as heart disease. Antioxidants are useful in the neutralization of free radicals and the reduction of their damaging effects.

3.       DIGESTIVE TRACT HEALTH:

two glasses of kefir milk on table

Kefir contains probiotics, which are live microorganisms that are beneficial to intestinal health. Probiotics help to maintain the health of the gut microbiota, which improves digestion, boosts the immune system, and protects against disease. It also contains a very low quantity of lactose and high in vitamins and minerals that are beneficial to your health.

Lactobacillus kefiri, a special probiotic present in kefir, has been demonstrated to suppress the growth of bad bacteria such as salmonella, h-pylori, and e-coli, resulting in the restoration of good bacteria balance, as well as the reduction of inflammation, leaky gut symptoms, and auto-immune illnesses.

Kefir has tryptophan, an essential amino acid that experts believe has a soothing impact on the nervous system and helps regulate the body's digestion processes.

Kefir has also been found to be helpful for IBS Patients and is well tolerated by them.

4.       ANTIMICROBIAL & ANTIFUNGAL EFFECTS:

The kefir grains' microbes generate lactic acid, antibiotics, and bactericides, which limit the growth of degrading and pathogenic microbes in kefir milk. Kefir acts against the pathogenic bacteria Salmonella, Helicobacter, Shigella, Staphylococcus, Escherichia coli, Enterobacter aerogenes, Proteus vulgaris, Bacillus subtilis, Micrococcus luteus, Listeria monocytogenes, Streptococcus pyrogenes,, Streptococcus faecalis KR6, Fusarium graminearum CZ1, and the fungus Candida albicans. It has been established that a blend of kefir isolated bacteria and yeast can prevent Clostridium difficile-induced diarrhea and enterocolitis.

Kefir was found to be effective in reducing spore production and aflatoxin B1, a poisonous substance produced by the fungus Aspergillus flavus in the field or during food storage.

5.       POTENTIAL ROLE AS HEALTHY FOOD ADDITIVE:

The ever-increasing quest for natural polysaccharides has been significant due to their use as additives, bio-absorbents, metal removal agents, bio flocculants, and drug delivery agents in the food, pharmaceutical, and cosmetic sectors, among other uses. Polysaccharides are typically utilized as food additives include xanthan, dextran, gellan, and alginates, while exopolysaccharides (EPSs) generated by lactic acid bacteria exhibit favorable physicochemical properties for usage as food additives. In addition to these qualities, EPSs are derived from GRAS (generally recognized as safe) microorganisms such as lactic acid bacteria.

Furthermore, EPSs have biological characteristics that suggest they could be used as antioxidants, anticancer agents, antibacterial agents, and immunomodulators, among other things. Lactobacillus kefiranofaciens produces EPS kefiran from kefir grains, which are made up of proteins, polysaccharides, and an extensive symbiotic bacteria combination.

Kefiran is an EPS specified as a heteropolysaccharide with high concentrations of glucose and galactose, as well as a water-soluble glucogalactan, making it appropriate for usage as an additive. Kefiran has outstanding rheological characteristics and can greatly improve lacteous product viscosity by promoting and retaining gel properties and preventing water loss during storage.

6.       RICH NUTRITIONAL VALUE:

Kefir's nutritional content and the probiotic bacteria it contains vary greatly depending on the ingredients and fermenting technique used. Traditional milk kefir is made up of the following ingredients:

90% water

Natural sugars at 6%

3.5% fat

Protein content of 3%

Kefir also contains a variety of vitamins and minerals, such as B vitamins, vitamin C, vitamin A, vitamin K, magnesium, calcium, and potassium.

7.       IMPROVED BONE HEALTH:

Osteoporosis is a disease characterized by bone tissue breakdown and is a notable concern in countries in the West. It is particularly common in older women and significantly increases the risk of fractures.

One of the most effective strategies to improve bone health and halt the onset of osteoporosis is to consume enough calcium.

Full fat kefir contains not just calcium but also vitamin K2, which is essential for calcium metabolism. K2 supplementation has been demonstrated to lessen your risk of fracture by up to 81%. Vitamin K2 stimulates the calcium-binding activities of two proteins, matrix GLA protein and osteocalcin, and these help in bone formation and maintenance.

Kefir has been linked to enhanced calcium absorption in bone cells in animal studies. This results in increased bone density, which should help in preventing fractures.

8.       ANTI-CANCER EFFECTS:

Cancer is one of the top causes of death worldwide. It happens when your body's abnormal cells grow uncontrollably, such as in a tumor.

Probiotics found in fermented dairy products are thought to inhibit tumor growth by boosting your immune system. As a result, it is possible that kefir can help fight cancer.

Kefir's anticancer activity originates from its capacity to lower TGF-, TGF-, and Bcl2, while increasing Bax, which induces apoptosis. TGF- and TGF- exert antiproliferative actions in malignant cells at low doses. One of kefir's anticancer characteristics is its high antioxidant content, which works to heal and repair any cell damage. Along with that, lactic acid can cause a cell cycle arrest, which suppresses the growth of malignant cells and so reduces cell damage.

9.       HELPFUL IN WEIGHT LOSS:

Kefir may help with weight loss, but there isn't enough research to determine that it's any better than consuming skim milk. A single serving of kefir is low in calories but high in protein and vitamins, making it ideal for weight loss. It is also high in bacteria species that promote satiety, so it keeps you feeling full for longer. Choose low fat version of kefir when you are on a shopping spree in grocery store.

Several studies currently suggest that kefir may help in the reduction of visceral fat in the body. Probiotics can change the composition of your gut microbiota. Some of them even help with weight control. Bifidobacterium and Lactobacillus bacteria have been demonstrated to be helpful in the loss of belly fat. Certain probiotics contribute to the reduction of fat absorption from diet, leading excess fat to be eliminated from the body.

10.   IMPROVING LIVER HEALTH.

According to one research, kefir can help minimize fat building around the liver. It can also help decrease cholesterol and triglyceride levels in the liver by increasing lipid metabolism. As a result, it minimizes the amount of extra fat deposition in the body. It also supports preserving organ health. By treating fatty liver syndrome, kefir can greatly enhance your liver health.

11.   IMPROVING KIDNEY HEALTH.

Kefir can help to lower uric acid and creatinine levels in the body. Kefir's probiotic population can absorb and digest harmful waste such as uric acid and creatinine. As a result, it may be useful to reduce the kidney's load.

 

IS KEFIR HALAL DUE TO THE SMALL AMOUNT OF ALCOHOL IN IT?

Kefir is absolutely halal as described in this web link in detail:

HOW TO USE KEFIR:

Kefir can be used in the same manner as milk and yoghurt. Try taking chilled in a glass, sprinkling on cereal, oats, or muesli, mixing into smoothies, and consuming with fruit.

Kefir can also be used in creamy salad dressings, ice cream, baked products, and soups. However, keep in mind that boiling the kefir will kill the living cultures.

WHEN NOT TO USE KEFIR:

  1.              If you have a milk allergy, you must refrain from drinking kefir since it can produce severe, life-threatening allergic responses.
  2.               Diabetics need to review the labels to determine the sugar levels in the drink.
  3.               Kefir should be avoided if you are having cancer therapy or any other medication that reduces immunity. People with cancer or reduced immunity have weakened immune systems. Microorganisms found in kefir can cause serious health problems such as infection or sepsis.
  4.         During the fermentation process, alcohol is produced on its own. Although the alcohol content of kefir is often less than 1%, children and persons who are sensitive to alcohol or in recovery should be careful about this.
  5.        Kefir can induce gastrointestinal issues such as Constipation, Diarrhea, Bloating, Cramps in the abdomen. All of these adverse consequences may go away within a week. Reduce your kefir consumption until your body responds favorably to increased probiotics.

FINAL CONCLUSION:

Nutritionists and healthcare professionals believe that consuming kefir on a regular basis can enhance health in 2-4 weeks. Kefir has numerous health benefits, including improved heart, gastrointestinal, kidney, liver, and skin health.

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