If you are like many people, you work hard to eat right, get exercise, and include plenty of fermented foods and drinks in your daily diet to encourage a healthy gut flora.
Kefir is one of the most popular fermented drinks around, right up there with kombucha. This cultured, fermented milk beverage tastes very much like yogurt, so it tastes good.
Kefir is consumed around the world and has been loved for untold centuries. Believed to have come from the northern Caucasus mountain region, the word is Turkish, roughly translated to “good feelings” to describe how people feel after drinking kefir.
While kefir is typically made from cow milk, it can also be made with other types of “milk”, including
- Goat milk
- Rice milk
- Coconut milk
- Coconut water
Even those who are lactose intolerant can generally digest kefir since it is fermented. Kefir is also easy to find. Any store selling yogurt almost always offers kefir on the same shelf!
Kefir? Yogurt? What’s the Difference?
If you ask some people, they will tell you that kefir is just a more liquid form of yogurt, but this isn’t the case. While they have a lot in common and taste similar, they have some very distinct differences.
Kefir vs. Yogurt – How They Are Similar
The health benefits that kefir and yogurt share include:
- Traditionally made from dairy milk (but can be made from alternatives)
- Creamy taste
- Good source of protein
- Full of probiotics, B vitamins, potassium, and calcium
How Kefir and Yogurt Differ
- Kefir has more fat
- Kefir contains more probiotics
- Kefir contains more protein
- Kefir is a thinner consistency, making it a drink
- Yogurt is made under low heat, kefir is fermented at room temperature
- Kefir contains a larger number of healthy probiotics
- The active yeast in kefir has more health benefits than yogurt
While these two “cousins” might be similar, they are definitely not the same!
So by now you probably ready to know about the benefits and dangers of kefir?
Kefir Health Benefits
This delicious, fermented drink is gaining in popularity not only for its taste but for the numerous health benefits it offers, including:
- Weight Control
While studies are currently being conducted on humans, the research done so far involving mice shows that drinking kefir reduced overall body weight, as well as cholesterol levels, in obese mice.
- Lower Blood Sugar
In a small studyinvolving diabetic humans in 2015, researchers looked at the differences between subjects that consumed conventionally fermented milk and those who consumed kefir. This study found that the group which drank kefir had significantly lower fasting blood sugar levels than the other group. The kefir group also had lower A1C levels over a 3-month period.
- Disease Fighter
Studies have found that kefir has both antifungal and antibacterial compounds and that it can guard against a variety of health problems, including vagin*l yeast infections, gastroenteritis, and other types of yeast infections in the body.
- Fewer Symptoms of Lactose Intolerance
For those who are lactose intolerant, consuming kefir does not appear to bring on uncomfortable symptoms since the bacteria in this drink breaks down the lactose. One small studyfound that people who consumed kefir regularly over a long period of time improved their lactose intolerant symptoms.
- Enhanced Digestive Health
Our digestive systems contain both good and bad bacteria. A balance is necessary for optimum health. Antibiotics, disease, infections, and poor diets can upset this delicate balance. Kefir can improve the balance of healthy bacteria and has been shown in studies to both stop the diarrheacaused by antibiotics or by viruses, as well as help to aid in the healing of peptic ulcers.
Other studieshave found that drinking kefir also significantly reduced symptoms of IBS (Irritable Bowel Syndrome) and others. For those who have digestive problems, kefir might be the long-awaited answer.
- Reduces Cholesterol
One studylooked at cholesterol levels between women who were given low-fat milk or kefir. After 8 weeks, the group who consumed kefir showed significantly lower levels of the “bad” type of cholesterol, as well as lower cholesterol levels overall than the milk drinking group.
As we mentioned earlier, kefir also packs a nutritional punch, containing plenty of healthy protein, calcium, potassium, and B vitamins.
- Lowers the Risk of Osteoporosis by Improving Bone Health
Osteoporosis is a large problem in most Western countries, especially for post-menopausal women. Osteoporosis causes the deterioration of bones, allowing fractures to occur more easily. One of the best ways to increase bone density is through the adequate consumption of calcium.
Kefir made from whole milk is a good source of calcium, as well as vitamin K2, which is vital for the metabolism of calcium. Studiesshow that adding foods rich in K2 reduces the risk of bone fractures by as much as 81%.
- Improves Asthma and Allergy Symptoms
Allergies to certain foods or substances is an inflammatory response by the immune system. Some people have overly sensitive immune systems, which make them more prone to allergies and asthma.
While human studies need to be performed, a studyinvolving animals has shown that kefir inhibited an inflammatory reaction to allergies and asthma.
- Protection from Cancer
While human studies still need to be performed, the evidence shown in test tube studiesfound that the probiotics in kefir stimulated the immune system response and reduced the growth rate of tumors.
Another studyfound that kefir extract cut the number of breast cancer cells by 56%. Compare that to yogurt, which only killed 14%.
When you consider that cancer is one of the world’s leading causes of death and is not fully understood, it’s easy to see why people drink kefir daily.
While the list above is impressive, there are some little-known secrets about kefir that people don’t talk about.
7 Dangers of Kefir No One Tells You
Like many things in this world, what works for one person isn’t right for another person, and this includes the delicious kefir.
For some people, adding kefir to their diet can be downright dangerous. Read on about the 7 dangers of kefir no one ever mentions.
- It Can Cause an Allergic Reaction
If you are allergic to milk, you should not drink kefir made from dairy milk as it can cause a serious, life- threatening allergic reaction.
Kefir is also made from substitute “milks”, such as rice milk. Those products should be safe for your consumption. Always read the labels to avoid an allergic reaction.
- Dangerous to Diabetics
While some studies have found that kefir is a good drink for diabetics since it lowers blood sugar levels, some brands of kefir, especially those that are fruit flavored, can contain a great deal of added sugar, something diabetics need to avoid.
Diabetic should always read the label to determine sugar levels and not be influenced by words on the package. For example, an 8-ounce serving of low-fat strawberry kefir has 20 grams of sugar, so if you think that the “natural honey flavored” kefir is a better choice, think again. Eight ounces of honey flavored kefir has an astounding 38 grams of sugar.
- Might Contain Alcohol
The fermentation process naturally produces alcohol. While the amount of alcohol in kefir is normally less than 1%, those who are sensitive to alcohol or those who are in recovery and want to avoid alcohol entirely, should be aware of this.
There are some brands that clearly state they contain zero alcohol. For those who wish to avoid alcohol you should look for these brands.
- Could Make You Sicker
Since kefir contains actively growing bacteria, there are some people who should not drink it as it could make their health problems worse. This group of people includes:
- Those with mastocytosis
- If you are histamine intolerant
- If you are taking monoamine oxidase inhibitors (anti-depressants)
- Those who regularly get migraine headaches
- If you have a weakened immune system
- Those with HIV or AIDS
- If you have bowel problems or if colon cancer runs in your family
While most people have no problem consuming this healthy probiotic drink, some people should take precautions and speak to their doctor before consuming kefir.
- Not for Cancer Patients
If you are currently undergoing chemotherapy for cancer, you should avoid all probiotics, including kefir, until your doctor gives you the OK.
Cancer patients generally have weakened immune systems and can be affected by probiotics, which are living bacteria. This means that it is possible for the bacteria to spread to other parts of the body and lead to other health problems, such as infection or sepsis.
Always speak to your doctor before consuming any probiotic, including kefir, if you currently have cancer and are undergoing treatment.
- Contains Caseins
Casein is a protein that is found in milk and dairy products that come from milk. Some research has shown a link between dairy and cancer while others have shown no correlation.
Caseins have been linked to respiratory issues and allergies. This protein is very thick and coarse, and it causes the body to produce mucus. Some people have found that their bodies produce so much mucus in response to caseins that they have difficulty breathing.
If you are avoiding caseins, choose a kefir drink that is made with alternate milk sources, such as coconut milk or rice milk.
- Ugly Side Effects
While this fermented drink has a lot going for it, there can be side effects for some people, including:
- Constipation
- Gas
- Abdominal cramps
- Diarrhea
- Headaches
- Bloating
Almost all of these side effects are temporary and will pass in less than one week. You can cut back on the amount of kefir you are drinking until your body adjusts to the increase in healthy bacteria.
Is Kefir Safe for Children?
Right now, there are billions, perhaps even trillions, of bacteria living in your child’s digestive system. Mother’s pass these bacteria on to their babies via the placenta, when they give birth, and later in breast milk.
There are plenty of outside forces that can throw the delicate balance of gut bacteria, including antibiotics and, once they start eating on their own, a poor diet, and other health issues.
You can help restore this balance by giving your baby kefir after their first birthday. Why wait until then? Before they turn 1, babies do not have the enzymes to digest milk proteins. Many dairy milk brands also have high levels of sodium, chloride, and potassium. Consuming too much of these compounds can have a negative effect on the kidneys.
Cow’s milk also does not have the necessary nutrients an infant under a year-old needs for proper development.
Kefir is perfectly safe for your child, however, after they celebrate their first birthday. Read labels and choose low-sugar options.
Is Kefir safe for Pregnant or Breastfeeding Mothers?
As long as you are not allergic to milk, pregnant and breastfeeding mothers can safely enjoy kefirin moderate amounts, which would be 8 ounces per day.
Always speak to your obstetrician before making any changes in your diet to protect the health of you and your baby.
How Much Kefir Should I Drink Each Day?
Most people find that drinking between 8 and 16 ounces of kefir each day keeps them feeling fit and healthy. If you experience side effects, cut back or try drinking it on alternate days until your body becomes accustomed to this influx of good bacteria.
Can I Make Kefir at Home?
Like kombucha, many people enjoy making kefir at home. Home-made kefir ensures that you know exactly what is in your drink and that it is fresh.
Kefir is made from a powdered culture starter or what are called kefir “grains.” Kefir grains have a mix of bacteria and yeast and look like a mini, jelly-like cauliflower. These grains are a living microorganism.
Making kefir works best when you use milk kefir grains, which can be purchased online or at nearly every health food store on the planet.
Once you have your kefir grains, you will also need a mason jar and a pint of milk, preferably organic. Do not use non-fat or ultra-pasteurized as these types of milk will not work. Low-fat, whole milk, raw milk, or even goat’s milk will all work just fine.
Making Kefir at Home
- Add ½ teaspoon of kefir grains into your mason jar
- Fill the jar (but not to the top) with 1 pint of milk
- Cover with a coffee filter or light cloth and secure with a rubber band
- Set the jar on a counter away from light
- Kefir takes between 12 and 36 hours, depending on the temperature of the room. The colder the room, the longer it will take to ferment. Most kefir drinks have fermented within 24 hours. Don’t wait too long or you will be on your way to making kefir cheese!
- Strain the kefir through a fine mesh strainer into another mason jar
- It’s ready to drink or you can put a lid on your kefir and store it in the refrigerator
- Save the grains to start another batch of kefir
- If you don’t want to make more kefir right away, put the grains in a small glass jar and cover completely with milk and use a tight-fitting lid to store in the refrigerator. Kefir grains will keep for about 10 days.
The Bottom Line
Kefir is an ancient drink that is related to yogurt but isn’t the same. It offers a wide range of benefits to nearly everyone on earth. There are a few people who should not consume kefir, and we have learned about some of the dangers of kefir. But for the majority of people, kefir tastes good and is an easy way to give the body healthy probiotics.
Kefir can be made with dairy milk or alternative milk sources. Many people enjoy making kefir drinks at home. Getting started with kefir is easy and makes drinking your probiotics a tasty change from supplements.
