Kefir Grains Offer Gut-Healthy Probiotics

Kefir Grains Offer Gut-Healthy Probiotics Kefir might get less attention than yogurt, but this cultured milk product deserves more recognition. While a relatively new addition to North American grocery stores, kefir has been the fermented dairy beverage of choice across Central Asia for thousands of years. Kefir comes from the Turkish word “keyif,” and it originated in the Caucasus Mountains of Eastern Europe. Like cheese and yogurt, kefir is made by adding a starter culture to milk. The differences among the three lie in the types of bacteria or cultures and the amount of heat needed. Kefir depends on mesophilic bacteria, with each brand emphasizing different numbers and types of strains. This bacterium requires a lower fermentation temperature than yogurt, allowing for a wider variety of probiotics in the final product. Kefir milk, water kefir, kefir grains and raw kefir are all components of the same product, although “grains” is somewhat of a misnomer. Kefir isn’t a plant, but a gelatinous polysaccharide culture of bacteria and yeast known as kefiran. Traditionally, kefir grains were placed in goat skin bags filled with milk. These bags were often hung in doorways so people walking by could prod them and speed up fermentation. By nighttime, they’d turn the milk into a thin, yogurty drink. More milk was added once the kefir was consumed, continuing the cycle indefinitely. Legend credits Prophet Muhammad with introducing kefir to the world. The people of the Caucasus Mountains managed to keep the grains a closely guarded secret for several centuries afterward. The fermented drink only entered global awareness through an elaborate Russian plot involving espionage and kidnapping, and it wasn’t until 1908 that kefir began commercial production. Today, the drink is a dietary staple across Russia, the Middle East and Central Asia. Kefir first appeared in American markets during the 1970s health food craze. Fans enjoy drinking it plain or mixing it into smoothies or granola. Its milk-like consistency makes kefir a great addition to baked goods like pancakes and muffins, and it even provides a pleasant tang as a sauce for savory dishes, like grilled meats. The drink is considered an excellent source of probiotics. It’s nutrient-rich, packed with protein, B vitamins, potassium and calcium. A cup of low-fat kefir typically has about 104 calories. Just watch the sugar content, as fruit-flavored kefir often contains added sugar. Goat’s milk kefir boosts the nutritional benefits even further, offering around 18% more calcium, 43% more potassium, and 104% more vitamin A than cow’s milk. Some people believe kefir has healing powers, making it capable of helping with digestive problems, enhancing heart and bone health, and lowering the risk of osteoporosis. Similarly, the bacteria Lactobacillus kefiri, found only in kefir, can slow or stop the growth of harmful bacteria, like Salmonella. There’s also research suggesting that kefir can improve lactose digestion and reduce intolerance over time. Making kefir at home is simple. All you need are kefir grains, which can be bought online or at health food stores, and a glass jar with about a cup of milk. Add a spoonful of grains and cover the jar with something that’s not airtight (cheesecloth works well), then let it sit at room temperature for 24 hours to allow the milk to ferment. Strain out the grains with a sieve at the end, keeping them for the next batch. The grains should multiply each time you make a batch. You can also make 100% lactose-free kefir using coconut water, fruit juice, and other non-dairy beverages. Just remember that kefir grains vary between dairy and nondairy drinks. When not being used, kefir grains can be stored submerged in fresh milk in the fridge for up to a month.

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