Kefir, a fermented milk product with a rich history, has gained immense popularity in the natural health community. Originating from parts of Eastern Europe and Southwest Asia, its name comes from the Turkish word “keyif,” which refers to feeling good after eating. This tangy and nutritious drink is not only delicious but also boasts a wide range of health benefits, including potential weight loss support. This article delves into the science-backed benefits of kefir, exploring its composition, production, and how it can be incorporated into your daily routine to achieve your wellness goals.
What is Kefir?
Kefir is a fermented drink traditionally made with cow's milk or goat's milk, although dairy-free versions can be made with coconut water, coconut milk, or other sweet liquids. It is created by adding kefir grains to the milk. These are not cereal grains, but grain-like colonies of yeast and lactic acid bacteria that resemble a cauliflower in appearance. Over approximately 24 hours, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir. Then, the grains are removed from the liquid and can be used again. The lactic acid bacteria in the grains turn the milk’s lactose into lactic acid, which gives kefir its sour taste, similar to yogurt, but with a thinner consistency.
Nutritional Profile of Kefir
Kefir is a nutritional powerhouse, packed with essential nutrients and beneficial bioactive compounds. A single serving provides:
- Protein: 9 grams
- Calcium: 36% of the daily value (DV) for adults
- Phosphorus: 20% of the DV
- Vitamin B12: 29% of the DV
- Riboflavin (B2): 25% of the DV
- Magnesium: 7% of the DV
- Vitamin D: 12% of the DV
In addition, kefir has about 104 calories, 11.6 grams of carbs, and 2-3 grams of fat, depending on the type of milk used. Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits. Dairy-free versions of kefir will not have the same nutrient profile as dairy-based kefir.
Probiotics: The Gut-Boosting Power of Kefir
Some microorganisms can have beneficial effects on health when ingested. Known as probiotics, these microorganisms may influence health in numerous ways, aiding digestion, weight management, and mental health. Yogurt is the best-known probiotic food in the Western diet, but kefir is actually a much more potent source. Kefir grains contain up to 61 strains of bacteria and yeasts, making them a very rich and diverse probiotic source, though this diversity may vary. Other fermented dairy products are made from far fewer strains and don’t contain any yeasts. Certain probiotics in kefir are believed to protect against infections. This includes the probiotic Lactobacillus kefiri, which is unique to kefir. Studies demonstrate that this probiotic can inhibit the growth of various harmful bacteria, including Salmonella, Helicobacter pylori, and E. coli. Kefiran, a type of carbohydrate present in kefir, also has antibacterial properties.
Read also: Optimal Kefir Consumption for Weight Loss
Kefir and Weight Loss: Exploring the Connection
One of the primary reasons kefir stands out in the realm of weight loss is its high probiotic content. Several studies have investigated the link between kefir consumption and weight loss, with promising results. Furthermore, kefir’s nutrient profile adds to its weight loss prowess. It’s rich in protein, which can help increase feelings of fullness and prevent overeating. Importantly, it’s traditional kefir that has been shown to lead to weight loss in these studies.
Various studies have demonstrated the potential for kefir to prevent excessive weight gain, control appetite, and increase metabolism. In one animal study comparing the effects of kefir on body weight, four mice groups were each given a separate diet: Normal diet (ND), high-fat diet (HFD), HFD supplemented with 1 percent kefir powder (LK), and HFD supplemented with 2 percent kefir powder (HK). Results showed that the LK- and HK- fed mice had 10 and 24 percent lower body weights than the HFD-fed mice. The HK-fed mice also had the same body weight as ND-fed mice, meaning obesity was essentially prevented.
Some human studies on weight control through kefir have been conducted, such as one in which drinking kefir led to reduced weight, BMI, and waist circumference in overweight premenopausal women. However, it appears that more research on this effect is needed. Also, be wary of drinking too much kefir - this may result in weight gain, especially depending on the type of milk used.
Consuming kefir regularly may contribute to weight loss, but the limited evidence suggests it’s no more effective than drinking skim milk. In one study, researchers divided 58 women with overweight or obesity into three groups. They all followed a weight-maintenance diet that included two servings of low-fat dairy products each day. However, one group also included two more servings of low-fat milk in their daily diet, while another group included two servings of kefir. After 8 weeks, the women consuming extra milk or kefir had lost significantly more weight than those in the control group and reduced their waist measurements and body mass index. However, there was no difference between the results in the kefir and milk groups.
Beyond Weight Loss: Other Health Benefits of Kefir
While kefir's potential role in weight loss is promising, its benefits extend far beyond this aspect. Kefir offers a wide array of health-promoting properties:
Read also: Delicious Kefir Smoothies
Improving Bone Health
Osteoporosis is characterized by deterioration of bone tissue and is a major concern in Western countries. It is especially common among older women and dramatically raises the risk of fractures. Ensuring an adequate calcium intake is one of the most effective ways to improve bone health and slow the progression of osteoporosis. Full fat kefir is not only a great source of calcium but also vitamin K2 - which plays a central role in calcium metabolism. Animal studies associate kefir with increased calcium absorption in bone cells. This leads to improved bone density, which should help prevent fractures. Kefir reinforces bone density, ultimately lowering the risk of fractures. Not only is it a great source of calcium, but it also provides Vitamin K2; this vitamin is needed to activate osteocalcin, a protein that fosters bone metabolism. One study showed that osteoporosis patients who consume kefir may experience quicker bone remodeling and less bone resorption (when bone tissue is broken down, which at higher rates can weaken bones).
Potentially Fighting Cancer
Cancer is one of the world’s leading causes of death. It occurs when abnormal cells in your body grow uncontrollably, such as in a tumor. The probiotics in fermented dairy products are believed to reduce tumor growth by stimulating your immune system. So, it is possible that kefir may fight cancer. One older study found that kefir extract reduced the number of human breast cancer cells by 56%, compared with only 14% for yogurt extract. Keep in mind that human studies are needed before firm conclusions can be made. Studies have indicated that kefir could possibly deter cancer in some cases. It may help curb certain cancers like colorectal cancer and breast cancer by impeding the growth of tumor cells or inducing apoptosis (programmed cell death that, when properly functioning, is meant to get rid of mutated cancer cells).
Improving Digestion
Probiotics such as kefir can help restore the balance of friendly bacteria in your gut. This is why they are highly effective at treating many forms of diarrhea. What’s more, ample evidence suggests that probiotics and probiotic foods can alleviate many digestive concerns. For this reason, kefir may be useful if you have trouble with digestion. The idea of consuming a drink with bacteria might sound a bit frightening, but don’t worry - Kefir, like other probiotics, is chock-full of “friendly” bacteria that boost your gut health and make digestion easier. Generally, all probiotics tend to relieve issues like diarrhea, constipation, and stomach pain if taken long term. They produce short-chain fatty acids, which keep the colon healthy. However, introducing a large amount of a new probiotic into your system might temporarily induce digestive complications.
Reducing Lactose Intolerance
Regular dairy foods contain a natural sugar called lactose. Many people, especially adults, are unable to break down and digest lactose properly. This condition is called lactose intolerance. The lactic acid bacteria in fermented dairy foods - like kefir and yogurt - turn the lactose into lactic acid, so these foods are much lower in lactose than milk. They also contain enzymes that can help break down the lactose even further. That’s why kefir is generally well tolerated by people with lactose intolerance, at least compared with regular milk. Keep in mind that it is possible to make kefir that is 100% lactose-free by using coconut water, fruit juice, or another nondairy beverage.
Combating Allergies
Allergic reactions are caused by inflammatory responses against certain foods or substances. People with an oversensitive immune system are more prone to allergies, which can provoke conditions like asthma. In animal studies, kefir has been shown to suppress inflammatory responses related to allergies and asthma. Human studies are needed to better explore these effects.
Read also: Gut health with kefir
Treating Diabetes
Kefir can also regulate several factors often associated with diabetes and metabolic syndrome (a group of conditions that precedes diabetes). The drink has been shown to decrease patients’ blood pressure, fasting glycemia, and “bad” LDL cholesterol. Kefir also causes a significant decline in HbA1C (glucose attached to hemoglobins, causing hyperglycemia, or high blood sugar).
Protecting your Liver
Non-alcoholic fatty liver disease (NAFLD) - often paired with obesity or diabetes - occurs when too much fat accumulates on the liver; over time, it can inflict serious liver damage. Kefir can keep the liver at a healthy size and condition, as shown by a 2023 study. Researchers proved the drink’s ability to regulate fat and improve inflammation in the livers of rats with diet-induced NAFLD.
Lowering Risk of Cardiovascular Issues
Kefir supports the most vital organs in our bodies, including the heart. Since Kefir reduces blood pressure, it can lower the risk of cardiovascular issues. In certain cases, hypertension may be linked to a lack of diversity in the gut microbiome, sometimes defined by dysbiosis, an imbalance in bacterial composition within the gut. Given the probiotic nature of Kefir, drinking it will likely enrich the gut microbiota and reverse any imbalances, potentially lowering hypertension risks.
Strengthening Your Immune System
Kefir enhances functions that serve as immune responses, hindering inflammation in organs and even alleviating seasonal allergies. In multiple animal and in vitro cellular studies, consuming kefir has resulted in antagonism against parasites and bacterial organisms, proving that it can assist in protecting the body from outside invaders. Kefir may even promote faster wound healing.
Sharpening Your Mental State
In addition to bolstering your physical health, drinking Kefir may also have an impact on mental health. One study administered nicotine to groups of rats and then examined how kefir affected the anxiety and depression induced by nicotine withdrawal. Tests yielded decreased anxiety and depression in the kefir-treated rats, as well as improvements in learning and memory. The presence of Lactobacillus, one of the most common microorganisms found in kefir and other probiotic foods, plays a role in managing stress in the body.
Providing Nutrients
Kefir hosts a variety of nutrients required to fuel the physiological functions of your body. It contains essential macroelements such as calcium, magnesium, potassium, and sodium, which all facilitate cell growth and energy production. It is also a good source of microelements such as iron, zinc, and copper, important for cellular metabolism and blood production.
Making Kefir at Home
If you are unsure about the quality of store-bought kefir, you can easily make it at home. Combined with fresh fruit, kefir makes for a healthy and scrumptious dessert. Kefir grains are available in some health food stores and supermarkets, as well as online. Keep in mind that kefir grains for dairy versus nondairy beverages are different. You can also find many blog posts and videos that teach kefir production, but the process is very simple:
- Put 1-2 tablespoons (14-28 grams) of kefir grains into a small jar. The more you use, the faster it will culture.
- Add around 2 cups (500 ml) of milk, preferably organic. Milk from grass-fed cows contains higher levels of beta carotene and vitamin A. Leave 1 inch (2.5 cm) of room at the top of the jar. You can add some full-fat cream if you desire thicker kefir.
- Put the lid on and leave it for 12-36 hours at room temperature. That’s it.
- Once it starts to look clumpy, it’s ready. After you gently strain out the liquid, the original kefir grains are left behind.
Making your own kefir ensures maximum probiotic potency, and it’s also much more cost-effective than buying it from the shops. All you need is milk and kefir grains, which you can reuse for subsequent batches.
Incorporating Kefir into Your Diet
Incorporating kefir into your daily routine is simple and delicious:
- Swap sugary sodas and juices for a glass of chilled kefir.
- Kickstart your day with a nutritious smoothie by adding kefir as the base.
- Get creative in the kitchen by incorporating kefir into your favorite recipes.
- Instead of reaching for processed snacks, opt for a bowl of kefir topped with fresh fruit, nuts, and a drizzle of honey.
- As part of a personalised nutrition programs, emphasise the principle of “eating something living every day,” which includes incorporating probiotic-rich foods like kefir into your daily routine.
Potential Risks and Considerations
For most people, fermented foods like kefir are considered safe. But when you first take probiotics, you may experience digestive issues like increased gas, bloating, or diarrhea. These usually settle down after a few days as your body adjusts. Although milk kefir is much lower in lactose than most dairy products, people who are very lactose intolerant may still need to be careful about how much they consume. Luckily, there are non-dairy forms of kefir that also have probiotic effects. If you want to avoid lactose entirely, you could drink water kefir, which should usually have no dairy at all. Alternatively, you could try fruit juice kefir, but be mindful of its sugar content. It’s worth being aware that the kefir fermentation process produces a small amount of alcohol. Kefir can contain between 0.5% and 2% alcohol, so you may want to check the label before you buy. If you have an immune deficiency or have recently had surgery, you may be at an increased risk of infection. You should talk to your doctor before taking probiotics.