Kefir is the talk of the probiotic world at the minute
but there's just so much confusion out there
about this little yogurt-looking drink.
As a registered dietitian,
I get a lot of questions about it.
We've done all the research into kefir for you.
So in this video,
I'm going to answer your 10 most popular questions
about kefir and you can decide whether it's right for you.
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Now, just before we jump into question number one,
let's talk briefly about what kefir is.
And I know it looks like a simple glass of milk
but it's actually a type of fermented drink
which means it has an entire universe
of live bacteria yeast living inside
that are beneficial for our heath.
And so unsurprisingly, the word kefir actually translate
into living well or feeling good into several languages.
Now as a fermented drink, rich in probiotics
many people think of kefir
as being quite similar to kombucha,
but the big difference is the type of liquid
in starter culture used to make kefir.
You see, which is made by combining black tea with a SCOBY.
This is the SCOBY culture.
And kefir is made by combining goat, cow,
or even sheep's milk with kefir grains,
which are right here.
So let's get into question number one.
Companies selling milk kefir
like to call it the champagne of dairy.
Now, let me have a taste real quick.
It's great.
But I hate to break it to them,
it's a little bit of a stretch.
You see, although it has an interesting bubbly texture
and a nice creamy taste, thanks to the milk,
it also has a quite tart and tangy flavor due
to the beneficial lactic acids in there.
And for some people it can take some time
getting used to it, but here's a quick pro tip.
If you don't love the flavor,
try adding some natural sweetener to it.
For example, a teaspoon of honey can work wonders.
If you find dairy kefir is not your jam, you're luck
because there are many options available.
Water kefir is one of my favorite of them.
And I have a glass right here.
It's rich and refreshing and bubbly.
And when it's flavored with fruit,
as I've done to both of these,
it tastes similar to a healthy soda.
Of course, there's also other kefir's out there
like coconut kefir,
and it uses either coconut water or coconut milk.
And if you're game, you can even try all kinds
of other weird and wonderful kefir's, such as soy milk,
oat milk, and even walnut kefir.
If you're interested to know how these types of kefir
stack up to milk kefir
or which one is best for you, check out the video above.
To make kefir, you simply need to add some kefir grains
to your liquid of choice.
For example, here, I'm going to be putting
about one teaspoon of kefir grains to a glass of cow's milk.
Next you'll want to cover up the jar
or glass that you're using,
pop on some music like Barry White
and take about 24 hours.
Once the time is up, simply strain away the grains
and your kefir milk is ready to drink.
Seriously, how easy is that?
Although I've demonstrated this simple process
using a glass.
What I like to do is actually use a jar like this.
It's called a fido jar.
It just produces a much more consistent kefir.
But in fact, if you want my full proof recipe
for making world class kefir at home
check out the link from the description below.
In a typical cup of homemade whole kefir,
we're talking only eight fluid ounces or 240 mils.
There's roughly only 110 calories in it,
making it a fantastic low calorie drink.
Our research team has done a detailed nutrient breakdown
of both homemade and store bought kefir,
which you can see in the video above.
Suffice to say, it's packed with healthy nutrients,
such as vitamin B12.
And so unsurprisingly, many people look
to it as a kind of food multivitamin.
Now this is where kefir shines,
although the nutrients are so great,
what makes Kkfir so special is that it is loaded
with good bacteria and yeast.
In fact, in one single cup of homemade kefir,
you can typically find anywhere
from 100 to 300 billion CFUs of good bacteria in yeast
which come from 30 to 100 different probiotic species.
Compare that to say yogurt, which typically only has
from one to two billion per serving.
And usually only from a handful of different species.
With so many goodies inside every glass,
it's not surprising
that companies selling kefir have been quick to claim
that it can help with everything from weight loss to acne.
We always look to real studies
and the actual signs to see what is true and what is not.
And on that front, kefir has been shown to help
with digestion and bowel movements,
as well as allergies and inflammation,
along with several other issues.
Even more interesting,
I've worked in several nursing facilities
where the medical director and I have had patient
whose gut bacteria was compromised due to antibiotics.
And in order to restore their microbiome,
we realized a terrific way was to give them kefir.
It works so well.
It became a protocol.
What a difference kefir truly makes.
If you want to learn more
about all the science-backed benefits of kefir,
check out the video above.
Well, since a single cup of kefir can contain
hundreds of billions of good bacteria,
it can be wise to start slowly.
So if you have a sensitive gut,
starting with just two tablespoons a day can be a good day.
And for the rest of us,
starting with a half a cup a day is usually fine.
Then as the body gets used to enjoying these large servings
of probiotics, you can usually move it
to about one to two cups throughout the entire day.
If you don't like drinking kefir, I recommend using it
like you would with normal plain yogurt,
you can add into smoothies or tips or even salad dressings.
Here's another pro tip for you,
whichever way you decide to use it
just make sure you don't add it to hot recipes
like soups or cooked meals as this can destroy many
of the little probiotic heroes inside kefir,
Well, I've got some good news for you.
Luckily milk kefir contains much less lactose
than normal milk,
and that's because both the lactic acid bacteria
and the beneficial yeast found in kefir grains consume a lot
of the lactose sugar during fermentation.
Plus the kefir milk contains enzymes
that further help with the breakdown of lactose.
So for those of you with mild lactose intolerance,
milk Kefir could really be worth trying,
but if you find it still causes an upset tummy
try taking a lactase enzyme supplement
or simply opting for a dairy free version like water kefir.
So as we've seen,
kefir is a probiotic rich drink that is absolutely packed
with nutrients and good bacteria that your gut will love.
And while it may taste a bit weird initially,
most people get it used to it quickly
especially if you decide to make it yourself.
Just remember to go slow.
Anywhere from two tablespoons to a half a cup a day
is perfect for week one.
It's time for you to share your best tips with the community
so we can all help each other out for kefir.
The big questions I'm sure people would love
to hear your answers to are,
have you found a good play to buy kefir grains from?
Feel free to drop a website link in the comments below.
And have you tried a store bought kefir you really like?
Please mention the brand names
so we can all try them as well.
And if you enjoyed this video
as part of our fermented food series,
I'd love for you to join our Essential Stacks community
by clicking the subscribe button below.
We research the most important ways you can improve
your digestive health so you can love your get again.
Bye for now.
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