How do you make kefir? How do you drink it? Is it better than a glass of milk? Neither better nor worse, but extremely healthy. Below, we discover what this fermented drink made from milk or water can do for our health and how to make it at home.
For many years, kefir has occupied a place of honour in the refrigerators of our supermarkets. Its fame spread along with the revaluation of fermented foods, those foods that take care of our microbiota, our immune system and even help us lose weight. Milk and water kefir do all this, while milk kefir also decides to provide an extra dose of proteins and vitamins. What is kefir used for and how to take it, below.
What is kefir and what is it used for?
Kefir is a slightly carbonated, probiotic, and very healthy fermented drink. The most famous version is milk kefir, which resembles yogurt, although it has a more liquid texture and a more acidic taste. As for water kefir, it is reminiscent of a less carbonated kombucha and is smoother on the palate.
«Kefir» is the name given to the white, gelatinous granules made up of bacteria and yeasts that are used to make these two drinks that enrich our health. Specifically, the granules or nodules contain bacteria from the Lactobacillus family and the Lactococcus genus, as well as fermenting yeasts from the Saccharomyces genus. For those more knowledgeable, the combination of these microorganisms differs between the grains of water kefir, and being loyal to the words, in reality the so-called water kefir is called «tibicos».
Thanks to these bacteria and yeasts, two processes take place: lactic acid fermentation, which transforms lactose or added sugars in the case of water kefir, into lactic acid (this component gives kefir its flavour and is highly probiotic) and alcoholic fermentation, which produces carbon dioxide and alcohol from the sugars. The alcohol content rarely exceeds 1 degree and is most commonly found in the range of 0.25 and 0.75 degrees. The carbonation point is the responsibility of carbon dioxide.
Kefir is used to take care of our intestinal microbiota, which in turn ensures a good mood, for weight loss, to strengthen the immune system, as a potential anti-inflammatory and antioxidant, anti-cancer and to top it off, to give an extra flavor to our breakfasts and snacks.
Types of kefir
There are many differences between water kefir and milk kefir. Firstly, the grains used for each, then the ingredients, in one case milk, in one case water, in one case sugar, in one case without added sugar, etc. And finally, the taste. While water kefir is a slightly carbonated soft drink, milk kefir is a food similar to liquid yogurt.
Milk kefir
Milk kefir is perhaps the simplest, as it is obtained by mixing kefir grains with milk. The fermentation process begins with lactose, the sugar in milk. The grains are white, due to their dairy use, and as tradition dictates, they can be purchased from other people who donate their surplus kefir grains. Nutritionally, milk kefir is probiotic and also contains a high protein content, healthy fats, and vitamins.
Water kefir
Water kefir fermentation results in a generally healthy soft drink that requires mineral water, sugar, and dried fruit to give it flavour. The grains used are tibicos, which, like kefir grains, can be found dehydrated or active, with one difference: tibicos are transparent. Nutritionally, water kefir is considered a very interesting probiotic drink to replace sugary soft drinks and ideal to include in small quantities.
How to prepare kefir
Milk kefir is extremely easy to prepare. All you need is a glass jar, the grains, and the milk, mix and let it rest. Keep in mind that if you have deactivated grains in your hands, you will need to activate them first. If you are interested in doing this, you can follow the milk kefir recipe step by step that you will find here.
As for water kefir, since it does not contain natural sugars such as lactose, it requires a couple of additional ingredients: sugar, dried fruit and, of course, water and tibicos. The dried fruit acts as both a flavouring and a source of sugar. As inspiration, you can find our water kefir recipe here with all the steps to make it, a version with figs and raisins.
The best way to preserve kefir, both water and milk, is to cover the glass jar with a breathable cloth held in place with a rubber band and keep it in a warm, dry place. Once the drink has been separated from the grains, it can be stored in the refrigerator.
Nutritional value of kefir
A serving of milk kefir, about 250 g, provides 26% of the daily recommended iron, 11% of calcium, and 30% of phosphorus while containing only 5% of sodium. As for vitamins, it contain 10% of the RDI of vitamin A and between 7 and 13% of folic acid and vitamin B12.
- Calories: 64 kcal
- Carbohydrates: 4.8 g
- Fats: 3.5 g
- Of which saturated: 2.3 g
- Cholesterol: 14 mg
- Proteins: 3.3 g
- Vitamin A: 30.6 mcg
- Folic Acid: 21 mcg
- Riboflavin: 0.203 mg
- B12: 0.18 mcg
- Calcium: 127 mg
- Magnesium: 14 mg
- Phosphorus: 90 mg
- Sodium: 46 mg
- Potassium: 160 mg
Water kefir is softer and very easy to incorporate into our daily diet, however, it is important to keep in mind that it does not contain proteins, fats, minerals, or vitamins. The great contribution of water kefir is its probiotic quality and the possibility of replacing highly sugary summer soft drinks with a version that takes care of our intestinal flora with a very moderate amount of sugar.
Properties and benefits of kefir
Yes, when we say that kefir is a very healthy food, we are referring to the numerous studies such as the one published in 2021 in the specialist journal Gastroenterology that highlighted this. Its most intuitively known functions have to do with the microbiota and the least known include its anti-cancer potential and its effect on the cardiovascular system.
Microbiota
Dietary habits can promote a diverse and strong microbiota or, on the contrary, a poor one that is unable to carry out its functions. Kefir acts as a prebiotic, feeding the populations of bacteria that are most beneficial for health and, together with its antimicrobial activity, helps eliminate pathogens and prevent intestinal infections.
Antimicrobial and immune system booster
Kefir stimulates the immune system, modulating the immune response in intestinal cells. Researchers believe that this protective effect is due to the organic compounds, bacteriocins, and carbon dioxide present in the drink. In addition, its antimicrobial activity present in all milk fermented with kefir grains has been shown to be effective against bacteria from the Bacillaceae, Staphylococcaceae, and Enterobacteriaceae families such as the famous and feared Escherichia coli. Kefir is considered a preventative of gastroenteritis and vaginal infections.
Anti-inflammatory and antioxidant
Chronic inflammation is a type of generalized inflammation in the body that ends up causing damage to organs and tissues. In the last decade, it has been observed in patients without previous pathologies who had developed chronic inflammation due to lifestyle habits, diet, and stress levels. Foods such as kefir with anti-inflammatory action contribute to returning the body to a non-vigilant state, to keeping organs healthy, and has the added value of caring for tissues thanks to its antioxidant activity.
Cardiovascular health and weight loss
Hypercholesterolemia is a determining factor in the development of cardiovascular diseases. In experiments with animal models, taking kefir daily for four weeks in a row showed a decrease in triglycerides and LDL cholesterol in the blood. In addition, its intake also significantly reduced the absorption of dietary cholesterol and overall weight.
Anticancer
The consumption of kefir as a preventive anti-tumor has been studied for various types of cancer, with breast and colon cancer showing the best results. Studies suggest that the regular consumption of kefir has inhibitory effects and apoptotic action, programmed cell death, on tumor cells. Although the action pathways are still being studied, it has been seen that kefir fermented for 24 to 48 hours has a greater protective effect than that of longer fermentations.
Contraindications and dangers of kefir
People with intolerance or allergy to milk and its components, people with intestinal pathologies pregnant women, nursing mothers, and children, should take into account some of the properties of kefir when consuming it to avoid possible contraindications.
Lactose intolerance
During the fermentation process, lactose levels drop to practically zero. However, depending on the type of milk and the fermentation time, it may still contain significant amounts. If you are lactose intolerant or allergic to milk components, you should take it with caution, consult a medical specialist, or switch to coconut kefir or water kefir, which allows you to continue enjoying all its benefits without risks.
Intestinal discomfort
No, it’s not that the benefits suddenly contradict themselves, but in the case of kefir, the virtue lies in the right amount. Due to its probiotic quality, excessive intake of water or milk kefir can cause intestinal discomfort by overactivating intestinal activity. To ensure a positive effect, it will be enough to drink one to two glasses a day.
Alcohol content
Pregnant women, nursing mothers, and children should pay special attention to water kefir drinks. As a result of fermentation, they may contain between 0.25 and 1 degree of alcohol depending on the origin and method used. In the case of commercially available water kefir, the alcohol content can be found on the label. According to the Ministry of Health, there is no safe alcohol consumption range for pregnant women, so it is important to avoid it or consult a doctor.
How to make kefir
Milk kefir is perfect as a dessert, breakfast, snack, or healthy treat. It can be eaten with a spoon or as a drink. Those looking to give their diet a healthy boost incorporate it into shakes and smoothies, turning them into juices full of vitamins and probiotics. Have you tried adding it to your açai bowl?
Arranged in a bowl, it is the ideal base for homemade granola, fruit, and seeds, but remember that its acidic touch invites more fruit than honey or syrups. We have not yet dared, but it seems like a good bet to include a couple of spoonfuls in our next tzatziki as well as in sauces, dressing for fresh salads (cucumber, apple, lettuce, and kefir!) or as a healthy extra in our creams. In general, an exciting possibility to replace milk in the most classic recipes, both savoury and sweet.