Kefir is a type of fermented milk that may help manage blood sugar, lower cholesterol, and boost digestive health, among other benefits. However, more evidence is needed to back some of these claims.
The name kefir comes from the Turkish word “keyif,” which refers to the “good feeling” a person gets after drinking it. The drink is a combination of milk and kefir grains and contains live bacteria and yeast.
Some people attribute kefir’s potential health benefits to its probiotic content. Probiotics are beneficial species of bacteria and other microbes. Research on probiotics is still in its early stages.
In this article, learn more about what kefir is, its health benefits, how to make it, and how it compares to other fermented dairy products in terms of nutrition.
Kefir is a type of fermented dairy product. People make it by adding bacteria and yeast cultures to milk. The cultures feed on natural sugars in the milk. This allows them to multiply, creating a fermented drink.
Kefir has a tart and tangy flavor and a consistency similar to drinkable yogurt. Due to the fermentation process, kefir may taste slightly carbonated. This happens because the microbes produce gases as they digest the sugars in the milk.
Types
There are many types of kefir. People can purchase or make it using:
- cow’s, sheep’s, or goat’s milk
- non-dairy milk, such as coconut or oat milk
- juice
- water
Some companies also make flavored or low fat kefir drinks.
Research into kefir’s health benefits is still in its early stages, but some evidence suggests it may help with:
Blood sugar control
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A 2020 review suggests that kefir could have a range of benefits for people with diabetes and obesity. It may modulate diabetes-related markers. However, larger-scale research is necessary to support this.
More recently, a 2021 review found that drinking kefir can help lower fasting blood sugar (FBS) and insulin levels, which are important for managing diabetes.
Lowering cholesterol
A 2017 study looked at changes in cholesterol levels among females with obesity or overweight who drank low-fat dairy products or kefir. The participants drank either two servings a day of low-fat dairy products, four servings a day of low-fat dairy products, or four servings a day of kefir.
After eight weeks, those who drank kefir showed significant decreases in their total cholesterol levels, and in their low-density lipoprotein cholesterol levels, compared to those who drank only two servings per day of low-fat dairy products. Participants who consumed four servings per day of low-fat dairy products also had lower cholesterol levels.
The probiotics in kefir may play a role in how much cholesterol the body absorbs from food. They may also affect how the body produces, processes, and uses cholesterol.
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The results showed that the traditional kefir lowered LDL cholesterol and markers of inflammation and improved endothelial function, which is good for heart health.
Digestive health
The gut contains many species of microorganisms. Some of these species have beneficial effects on the body, while others can cause harm.
Probiotic foods contain some of the same beneficial species of bacteria that live in the digestive tract. This may mean they can help maintain a good balance of species. However, scientists are still learning how this works.
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Killing pathogens
Pathogens are harmful microorganisms that can cause infections.
According to 2021 research, kefir, whether as a whole or its individual components, can fight against certain harmful bacteria.
Indeed, this study compared how well two types of Salmonella bacteria grew in regular milk versus kefir milk, and found that the bacteria’s numbers reduced much faster in the kefir milk. This suggests that kefir has properties that can help kill or stop the growth of these bacteria better than regular milk.
This may mean kefir can be potentially helpful for preventing infections, such as gastroenteritis or vaginal infections. However, there is little research in humans to confirm kefir has this effect.
People should not use probiotics or kefir as a substitute for medical treatment for an existing infection.
The nutritional value of kefir and the probiotic microbes it contains varies widely depending on the ingredients and fermentation technique. A 2017 paper estimates that traditional milk kefir consists of around:
- 90% water
- 6% natural sugars
- 3.5% fat
- 3% protein
Kefir also contains a number of vitamins and minerals,
It is possible to make kefir at home. To do this, a person will need a clean environment and equipment to prevent the wrong types of bacteria from getting into the liquid. To begin, a person will need:
- active kefir grains
- milk, such as cow’s, goat’s, or coconut milk
- a glass jar
- a paper coffee filter or cheesecloth
- a rubber band
- a silicone spatula or wooden spoon
- a non-metal mesh strainer
To make the kefir:
- Wash hands with soap and water.
- Sterilize the jar by washing it with soap and hot water. Leave to air-dry upside down on a clean drying rack.
- When dry, add milk to the glass jar. Combine one teaspoon of kefir grains for every cup of milk. Leave space at the top, as the liquid will expand as it ferments.
- Cover the jar with the paper coffee filter and secure it with a rubber band. Store the jar in a warm place at around 70°F (21°C) for 12–48 hours. Keep the jar away from direct sunlight, and shake gently if the liquid starts to separate.
- Once the liquid has thickened, pour it through the mesh strainer into a sterile storage container. Cover tightly and store for up to one week in the refrigerator.
A shorter fermentation will produce a sweeter kefir, while a longer fermentation creates a more sour drink. People can keep the kefir grains they catch in the strainer to use in their next batch of kefir.
How to use kefir
People can use kefir in the same way as milk and pouring yogurt. Try:
People can also use kefir in creamy salad dressings, iced yogurt, baked goods, and soups. However, be aware that heating the kefir will deactivate the live cultures.
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While people who are lactose intolerant may be able to drink some kefir without symptoms, they should be careful to avoid drinking too much. People with milk allergies should avoid kefir unless it contains non-dairy milk.
People living with diabetes should be careful to read the label and stick to plain varieties without added sugar.
Kefir, yogurt, and buttermilk are all types of fermented dairy products. However, they have slightly different properties.
Kefir and yogurt are very similar, as they both consist of milk fermented with beneficial bacteria. They have similar nutritional profiles, are relatively low in fat, and are a source of protein. It is also possible to make both with dairy-free milk alternatives, and people can use them in foods in similar ways.
Buttermilk is different from yogurt and kefir. It is a thin liquid that occurs as a byproduct of churning butter. Some buttermilk contains live cultures, but not all. It contains mostly water, lactose, and casein, which is a type of protein in milk.
People typically use buttermilk for baking but may also drink it.
Below are some commonly asked questions about kefir.
Is kefir gluten-free?
Despite the name, kefir grains are unrelated to wheat or oats. This means there is no gluten in a traditional kefir drink containing only milk and live cultures.
However, some brands may use oats and other products containing gluten to add flavor or change the texture of the liquid. Always check the label before purchasing.
Is kefir lactose-free?
Many kefir drinks are based on a type of dairy milk. The fermentation process reduces how much lactose this milk contains, but this does not necessarily make kefir lactose-free. There may still be trace amounts of lactose, depending on the product.
Some people with mild lactose intolerance may still tolerate kefir if the amount of lactose is minimal. Those with more severe intolerances or allergies may benefit more from a non-dairy kefir.
Can you drink kefir every day?
For many people, incorporating kefir into their daily routine poses no issues.
However, if a person has a weakened immune system, it’s advisable to consult a doctor before introducing kefir into their diet.
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What does kefir do to a person’s body?
Kefir is known to have a wide array of health benefits for those who consume it, including having the
- anti-inflammatory
- anti-oxidative
- anti-cancer
- anti-microbial
- anti-diabetic
- anti-hypertensive
- anti-hypercholesterolemic
Kefir is a fermented drink that contains live bacteria and yeast. Some studies suggest these microbes are potentially beneficial to health. They may help control blood sugar, aid digestive health, and lower cholesterol.
However, more high-quality research is necessary to confirm these effects in humans, as many of the studies so far have been small or involved animals rather than people.
Scientists do know that milk kefir is a good source of protein, calcium, and potassium. Plain milk kefir is also relatively low in sugar and fat. People can use kefir in their diet in a similar way to yogurt.