Kefir: benefits, composition, preparation of the fermented milk drink

Kefir is a fermented dairy product obtained as a result of bacterial and yeast fermentation. We talk about the benefits and composition, methods of preparation and the use of kefir to maintain strong health and beauty in children and adults.

Kefir: history of origin

For most European countries, the word "kefir" is common, but some peoples of Africa, Australia, and Southeast Asia have never heard of or tasted it. The term "kefir" was not used in everyday life until the end of the 19th century, although fermented dairy products were very popular. Among them: curdled milk, ryazhenka, kumis, ayran, and katyk. The word itself, translated from Tatar, means "fermented milk."

The drink was not known to the inhabitants of European countries until 1881. The homeland of kefir is considered the Elbrus region - the mountainous areas of the North Caucasus. It was there that they first discovered how to extend the shelf life of milk, by letting it sour for a few days. Local residents began to notice the unusual taste of the drink and the positive effect on digestive processes. Since then, this method of processing fresh milk has spread to the northern hemisphere.

According to one of the theories, kefir, in its familiar form, became known thanks to the research of Vladimir Dmitriev. In 1880, he got acquainted with the drink during a trip to the Caucasus, and a year later described the positive effect of fermented milk in his book "Real Kumys from Cow's Milk." The scientist suggested that kefir arose during the change in the structure of livestock farming in the North Caucasus: from horse breeding to cattle breeding. And the ferment, adapted for mare's milk, began to be used for cow's milk as well.

This period also saw the development of research into human physiology and general health, and food began to be viewed as an element of well-being. The attitude towards medicine changed: from a purely therapeutic approach to the need to monitor what the body consumes in large quantities as part of its daily diet. Trends in vegetarianism, proper nutrition, and fasting days emerged. For some, this became a fashion trend, for others, a moral impulse or an opportunity to save on food.

Kefir fit perfectly into this ideology: a useful, inexpensive, and modern product. It is not surprising that dietology recommends fermented dairy drinks as a basic product for most medical diets. Gradually, it became a symbol of healthy eating and longevity. In the 20th century, kefir drinks accompanied people from birth throughout their lives. First as the first complementary food, when a freshly fermented product could be obtained in a milk kitchen, then in kindergartens, workers' canteens, sanatoriums, and pensions.

Composition of kefir

Kefir consists of a large number of probiotics - these are special bacteria that are found alive in curdled milk, kefir, and yogurt. By their nature, they are normal inhabitants of the intestine, helping it to function fully and efficiently.

Kefir contains about 30 strains of bacteria and yeast, which makes it the most valuable source of probiotics. For example, one liter of the product contains 10 trillion beneficial bacteria, while yogurt contains only three.

The composition also includes:

• water;
• proteins;
• fats;
• carbohydrates;
• ash;
• organic acids;
• vitamins and minerals.

Lactose, which in regular milk is present as sugar, in certain categories of people is not fully or partially absorbed. With such disorders, its use can cause bloating, diarrhea, or even vomiting. In kefir, it is partially converted into lactic acid and is much easier to digest, without side effects.

The content of live bacteria in 1 gram of the product must be at least 10⁷, that is, at least 10 million. Yeasts - more than 10⁴. On the packaging, this number is indicated by the marking "CFU" - colony-forming units of microorganisms.

Kefir differs from other fermented dairy products in the composition of the leaven and the presence of a small amount of alcohols in the final product - these are products of natural fermentation. Typically, the ethanol content is 0.6%.

The bacterial leaven for kefir drinks includes lactic acid bacteria, Lactobacillus bacteria, Acetobacteraceae proteobacteria, and yeast fungi.

Types of kefir

Depending on the aging time, the drink is divided into:

• one-day;
• two-day;
• three-day.

They differ in acidity, degree of protein swelling, accumulation of carbon dioxide, and alcohol.

One-day

Such a product is aged for one day after fermentation. The content of ethyl alcohol reaches 0.07%, and the product itself can be consumed daily. It has a mild laxative effect and helps digestion without unexpected consequences. It is very difficult to check the aging period of store-bought kefir. Therefore, you can only evaluate all the benefits with homemade preparation.

Two-day

Recommended for diabetes, gastritis, and colitis, obesity, hypertension, heart, liver, and kidney diseases. It is also used as a natural laxative. It is not included in the diet of people with peptic ulcer and duodenal ulcer.

Three-day

The thickest and sourest, the microorganisms in it have already matured well and, unlike one- and two-day kefir, help to get rid of diarrhea. It is advisable to refrain from using it if you are concerned about increased stomach acidity and ulcers.

Fat content of kefir

The most common criterion for kefir varieties is its fat content.

Distinguished:

1. Skim.
2. Fatty.

Fatty (1%, 2.5%, 3%)

The one percent product has a homogeneous, fluid consistency, a small number of bubbles, and a pleasant, moderately sour taste. With an insignificant fat content, it is a complete supplier of protein substances, which is especially important for athletes and people who follow fasting days.

Kefir with a fat content of 2.5% is the most popular product for regular use. Its taste is richer, the structure is much denser and less fluid. It is also used as a salad dressing and a base for fruit and berry cocktails.

The fat content of 3% or more is obtained by adding fatty cream to the milk. Therefore, the drink is quite dense, and the taste becomes delicately creamy. It is suitable for preparing cold summer soups, dough for pancakes, pies, bread, and fritters. Before use, shake the container - the drink may form lumps, which does not affect its nutritional characteristics.

Skimmed

This product is chosen by people who follow a low-calorie diet. Industrial skimmed product usually does not contain fats, which makes it impossible to absorb vitamin D, which, in turn, participates in the absorption of calcium. To get the maximum benefits and stay in shape, we advise you to give preference to homemade skimmed kefir. To prepare it, you need to use skimmed milk. And the three-day product is considered the most useful. The preparation algorithm will be provided below.

Which kefir is healthier: fatty or skimmed

Even when following a diet, doctors recommend consuming kefir with a fat content of 1% or more. It has a very small percentage of fat, which is necessary for a healthy body to absorb fat-soluble vitamins. If you still want to add low-calorie kefir to your diet, prepare it yourself, using skimmed milk and a special bacterial ferment.

The completely skimmed product is indicated for people with vascular diseases, in particular, with atherosclerosis. And also for metabolic disorders and the cardiovascular system. In this case, before consuming fermented dairy products, a specialist consultation is necessary.

How many calories are in kefir

Kefir is considered a low-calorie product. The daily dose for different age groups ranges from 200-400 ml of the drink.

The energy value of the product depends on its fat content and ranges from 31 to 59 kcal per 100 g of raw material.

Fat content	0%	1%	2.5%	3.2%
Proteins, g	3	2.8	2.9	2.9
Fats, g	0.05	1	2.5	3.2
Carbohydrates, g	4	4	4	4
Calories, kcal	31	40	53	59

What vitamins are in kefir

A complex symbiosis of bacteria and fungi produces a number of vitamins and minerals. In kefir, there are many more of them than in other fermented dairy dishes.

1. Milk proteins, lipids, fatty and organic acids, natural sugars;
2. Vitamins - A, PP, C, H, beta-carotene, eight B vitamins;
3. Minerals - sodium, potassium, calcium, magnesium, phosphorus, chlorine, iron, sulfur, zinc, iodine, copper, selenium, manganese, chromium, molybdenum, fluorine, cobalt.
4. Antioxidants.

Kefir is a good supplier of protein and calcium, which are easily absorbed by the human body. And it also contains useful fat-soluble and water-soluble vitamins. B12 has a positive effect on the state of the blood, B1 (thiamine) ensures a stable state of the nervous system, biotin is useful for the health of the skin, hair, and nails. A mild relaxing effect is achieved due to the action of the essential dairy amino acid - tryptophan. This element helps to synthesize hormones for quality sleep: melatonin and serotonin.

Such a composition of vitamins and minerals:

• keeps the nervous system stable;
• gives elasticity and shine to the hair;
• increases working capacity and immunity;
• maintains the health of the bone system.

A 200-gram glass of kefir contains 20% of the daily dose of minerals such as calcium and phosphorus, which are responsible for the structure of bone tissue and teeth.

Kefir - benefits and harms

How do bacteria benefit if they immediately enter an aggressive environment in the stomach? Some of them die immediately, fluidity helps the others to survive. They quickly pass through the stomach and enter the intestine, reaching their destination. And it is there that they begin their work.

80% of serotonin - the hormone of happiness - is produced in the intestine. Probiotics play a huge role in this important process. They help the intestinal microbiota to perform its functions. This includes:

• protection of the internal environment of the body;
• maintaining metabolism and the health of the immune system.

Whether a person will have atherosclerosis in the future depends on what microorganisms inhabit the human intestine. Appetite and taste preferences are also largely determined by the microbiotic composition of the intestine. That is, if it is populated by the right microorganisms, your brain will receive a signal that you need to eat fruits and vegetables, and not a portion of fast food and a chocolate bar.

The bacteria that inhabit the mucosa of the large intestine behave politely and release the necessary substances if they feed on the "right" fiber. If at some point the body receives "wrong food" or stressful situations occur, the number of "bad" bacteria begins to increase. They are present in small quantities in every body, but they begin to multiply faster and more abundantly than is necessary to ensure healthy digestion. This process begins to displace the beneficial microflora. Fermented dairy products contain live lactobacilli, and by consuming kefir, the intestine is populated with "right" microorganisms.

Positive qualities of kefir:

• helps to restore microflora after taking antibiotics;
• quenches thirst;
• increases the body's protective properties and improves immunity;
• reduces the level of "bad" cholesterol, dangerous for heart attacks and strokes;
• relaxes and calms;
• suppresses pathogenic flora in the intestine;
• improves the well-being of elderly people with osteoporosis and reduces the risk of its development;
• prevents the development of cancerous diseases;
• helps to eliminate the negative symptoms of allergies and asthma;
• is well perceived by people with lactose intolerance;
• removes the decay products of the cells themselves;
• reduces the level of blood pressure;
• helps to lose weight and reduce body parameters.

With regular use of kefir, the number of other beneficial lactobacilli, which are normally present in the body, also increases.

The consumption of kefir is indicated for problems with the liver, pancreas, and pressure, as well as for people with ulcerative diseases, irritable bowel syndrome, and Crohn's disease.

The harms of kefir are manifested if it is consumed as a monodiet, where only the kefir product is present. In this case, unpleasant consequences are possible:

• abdominal pain;
• defecation disorders;
• bloating.

Doctors do not recommend such stresses for the body. To avoid unpleasant symptoms, it is better to use fermented dairy products as a supplement to a complete diet.

People with high blood pressure, stomach ulcers, or gastritis are not recommended to consume carbonated kefir drinks, as well as products with additional salt content, without prior consultation with a doctor.

Studies show that the positive effect of fermented dairy products passes very quickly. The army of native body bacteria deals with strangers, maintaining the constancy of their composition. If the consumption of kefir is accompanied by the intake of prebiotics - food for probiotics, this increases their positive effect on health several times. Prebiotics include pectin and fiber.

What is the percentage of alcohol in kefir

During the formation of kefir from milk, two processes occur simultaneously: lactic acid and alcoholic fermentation. It is these two phenomena that create such a unique taste, different from other drinks. It is thanks to alcoholic fermentation that kefir contains a certain amount of alcohol.

Kefir fungi break down carbohydrates with the secondary release of ethyl alcohol, but its level is insignificant. In a half-liter bottle, there is up to 1 g of ethanol. If we compare 200 grams of kefir and 200 grams of grape juice, there is more alcohol in grape juice. And for the amount of alcohol to become dangerous, the kefir product must ferment for several weeks. Then, the level of ethanol reaches 2.5-3%. Thus, if you monitor the expiration date and do not exceed the storage conditions, there is no health risk.

Which kefir to drink on a diet for weight loss

To maintain slimness and health, doctors recommend including kefir drinks with a fat content of 1–2.5% in your diet. This will help you get the necessary proteins and other vitamins for their absorption. Such kefir perfectly saturates and suppresses appetite for a long time, which contributes to the reduction of calories consumed per day.

Which kefir to drink for constipation

For intestinal disorders and frequent constipation, it is recommended to consume fresh one- or two-day kefir after fermentation. It is better to use the homemade version of the drink for these purposes: this way, you can be sure of its degree of aging and its beneficial qualities.

When is it better to drink kefir: in the morning or at night

Experts advise taking fermented dairy products for breakfast or lunch, or as snacks in the first half of the day. Adults and elderly people who suffer from bloating, flatulence, and constipation are recommended to consume kefir at night and on fasting days.

The consumption of kefir before bedtime contributes to relaxation, as the essential amino acid - tryptophan - enters the body. It participates in the production of vitamin B3, without which it is impossible to synthesize serotonin. Thanks to this amino acid, appetite is also suppressed.

From what age can kefir be given to children

Fermented dairy probiotics have a positive effect on children's bodies. It is proven that kefir is most suitable for the first dairy complementary food for babies. The well-known pediatrician Dr. Komarovsky recommends introducing kefir into the children's complementary feeding no earlier than 6 months of age. It is a powerful stimulator of non-heme iron absorption due to the vitamin C content. Unlike whole milk, it causes allergic reactions and gastrointestinal disorders much less often. Otherwise, it is canceled for a period of 1-3 months to restore the natural microflora.

The first kefir complementary feeding is recommended to start with a teaspoon and gradually increase its amount. As the first introduction, it is still better to give preference to an adapted store-bought product. Industrial children's kefir differs from adult kefir in technology. It is made on a separate line in a separate workshop from sterilized milk, and a special raw material area is determined when selecting dairy products. There is also additional quality and safety control. In the future, if the child takes this complementary feeding well, you can safely switch to the homemade version.

Which kefir is better to give to a child

Children who regularly consume kefir are 30% less likely to have gastrointestinal diseases and 20% less likely to have infectious diseases of the upper respiratory tract. In addition, probiotics help produce antibodies to microbes.

When offering a child store-bought or homemade kefir, it is worth remembering that it should be fresh - no more than three days from the date of production, in order to preserve all its beneficial qualities and avoid abundant alcohol formation. After the successful introduction of the child to a product adapted for children, you can start preparing homemade kefir. In this case, you need to carefully approach the choice of milk, taking into account its fat content, origin, and storage.

Can you drink kefir with type 2 diabetes

Type 2 diabetes is registered in 90% of patients with impaired carbohydrate metabolism. A common consequence of this disease is excess weight. To correctly approach the issue of diet and maintain health, most doctors agree with the following recommendations:

• calorie limitation in the diet;
• dinner no later than two hours before bedtime;
• exclusion of foods with simple carbohydrates.

Kefir gently cleanses the body of its own decay products and is suitable for the nutrition of people with type 2 diabetes. It reduces the risk of tumor formation, saturates the body with calcium, and normalizes the work of the gastrointestinal tract. It is one of the main foods on the dietary menu for diabetes.

How to make kefir at home

To prepare homemade kefir, you first need to choose the milk:

• pasteurized;
• ultra-pasteurized;
• homemade or farm.

The temperature range for fermenting milk should be between 22–30°C. The first stage of fermentation lasts 12 hours at a temperature of 22 to 25 degrees. It is during this period that it is necessary to ensure a uniform temperature regime. Then the product matures, but the microorganisms continue their work.

To preserve the viability and quality of kefir fungi, the ferment must be added to milk at a temperature not exceeding 32°C. Otherwise, the fungi and bacteria will lose the ability to multiply, and the final product simply will not work. Pasteurized and ultra-pasteurized milk can be used at room temperature, while homemade and farm milk must first be boiled and cooled to 30–32°C. Given the rather large temperature range, there are 5 ways to prepare homemade kefir.

In a pot at room temperature

Leave the milk for a few hours at room temperature to warm it up. Or bring it to 30–32°C on the stove. Then pour it into a pot and add the bacterial ferment "Kefir VIVO". The temperature in the room must be at least 22°C. Leave to ferment for 20–24 hours.

In a thermos

This method is suitable for you if the room temperature is below 22°C. To do this, pour the warm milk into the thermos, having taken it out of the refrigerator a few hours before. Add the dry ferment "Kefir VIVO" and place it for 12 hours on a heat source, for example, a radiator. If the radiator is very hot, place the thermos a few centimeters away from the radiator.

In the oven

For this recipe, you will need an electric oven with a thermostat and a pot. Mix the milk and ferment, place in the oven for 10-12 hours at a temperature of 30-35°C.

In a slow cooker or yogurt maker

Your kitchen assistant must have the "Kefir" or "Yogurt" option. Pour the milk into the bowl along with the ferment and use one of the suggested modes. The device will maintain the desired temperature on its own. The cooking time this way is 12 hours.

Kefir ferment

Modern technologies have made it possible to improve fermented dairy products. The process of dehydration, or drying, allows microorganisms to be stored for months, remaining alive. This became possible due to their ability to go into hibernation under the influence of low temperatures. Lactobacilli are resistant to freezing and drying. As a result, after such manipulations, the drink looks like a powder. And neither oxygen nor light affects the state of the microorganisms anymore: their quantity remains unchanged after six months and decreases only slightly at the end of the ninth month. And the taste is not affected at all.

The taste and consistency of the finished product depend on the freshness of the milk and the bacterial-fungal ferment, including the number of fungus strains.

Now you know what the benefits of kefir are and when it is best to drink it to get the most vitamins and improve your health.

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