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From managing blood sugar level to improving digestive health and reducing cholesterol, there are numerous health benefits of kefir. So, what exactly is this product? Read on to find out.
What is kefir?
Kefir is a very popular and staple fermented milk product that's touted for its amazing health benefits.
It's basically a mixture of milk and kefir grains and contains yeast and live bacteria. High in probiotics and other essential nutrients, kefir has become extremely popular, especially among health and fitness enthusiasts.
In fact, many people consider kefir to be even more beneficial and healthy than yogurt. Read on to find out what benefits this nutritious fermented milk product offers.
The best part about kefir is that it can be easily made by adding yeast and bacteria cultures to milk, which feeds on the natural sugar inmilk and multiplies, resulting in the fermented drink. The taste of kefir is quite tangy, and the consistency is that of yogurt. However, due to the fermentation, it may taste carbonated.
Top health benefits of kefir
Is kefir good for you? Yes, it's extremely nutritious and healthy and can offer some great benefits. Here are six of them:
#1 Extremely nutritious
One cup of kefir contains:
Calcium- 24% of the daily value
Protein – 8-9 grams
Vitamin B12 – 29% of the daily value
Phosphorous – 20% of the daily value
Moreover, kefir contains magnesium, vitamin D, healthy fats and a variety of bioactive compounds.
#2 Controls blood sugar level
One of the most notable benefits of kefir is its ability to control blood sugar level. Studies suggest that it can regulate diabetes-related markers and significantly reduce fasting blood sugar level in people with diabetes.
#3 Contains antibacterial properties
The health benefits of kefir also include protecting the body against infections. Studies suggest that kefir contains certain probiotics like Lactobacillus kefiri, that are known to fight against infections.
It's believed that this probiotic can prevent growth of harmful bacteria in the body, including E.coli, salmonella and helicobacter pylori.
#4 Promotes a healthy digestive system
Kefir drink benefits include improving digestion and promoting gut health. The probiotics in kefir help maintain the gut microbiome and also eliminate carcinogens and mutagens.
Animal studies have found that kefir can potentially improve production of good bacteria in the stomach and keep it away from problems like bloating and gas.
#5 Helps maintain strong bones
The health benefits of kefir also include maintaining healthy and strong bones. Kefir is rich in calcium, phosphorous, vitamin D, vitamin K and magnesium, which are all important for bone health.
It's said that consuming kefir can help prevent bone-related issues and maintain mobility and flexibility in later years.
#6 Good for liver
Improving liver health is also among some potent health benefits of kefir. Studies suggest that kefir reduces fatty liver syndrome and helps promote healthy functioning of this key organ.
Additionally, it can reduce triglyceride deposition in the liver and lower cholesterol while promoting lipid metabolism.
How to make kefir at home?
Ingredients needed
- jar
- active kefir grains
- milk (goat, cow or coconut milk)
- mesh strainer
- cheesecloth or coffee filter
- spatula
Instructions
Start by sterilizing the jar, and leave it to air dry. Add a few cups of milk and one tablespoon of kefir grains per cup of milk. Leave some space at the top of the jar, as the mixture will expand.
Cover the jar with cheesecloth or coffee filter, and secure the top. Store it in a warm place for at least 15 to 48 hours. Do not keep the jar directly in sunlight. As the mixture starts to separate, shake the jar a few times.
Once the mixture thickens, strain it into another container, and cover it tightly. You can store the mixture for up to one week in the refrigerator.
How to consume kefir?
Kefir can be consumed in the same way as yogurt or milk. You can add it to smoothies, pour it over oats and cereals or consume it with fresh and seasonal fruits.
While there are numerous benefits of kefir, and indeed, it can be a healthy addition to diet, remember that initially, you can get bloating or gas, as it's high in probiotics. So, keep your consumption in moderation to be on the safer side to enjoy this nutritious milk product.
