Kefir Explained

[Delmiro Fain]

Karachaysand Balkars are the creators of kefir and kefir yeast.[4][5] The drink originated in the North Caucasus, in particular the Elbrus region along the upper mountainous sections of Karachay and Balkaria, from where it came to Russia,[6][7] and from there it spread worldwide. Kefir is a common breakfast, lunch or dinner drink consumed in countries of western Eurasia. Kefir is consumed at any time of the day, such as with zelnik (zeljanica), burek and banitsa/gibanica, as well as in cold soups.

Traditional kefir was made in goatskin bags that were hung near a doorway; the bags would be knocked by anyone passing through to keep the milk and kefir grains well mixed.[11] In Karachay-Balkar, gıpı has a connection with gıpıt (wineskin). It was under the name wineskin that Karachay kefir was distributed in the second half of the 19th century and at the beginning of the 20th century.[12][13] Kefir spread from the former Soviet Union to the rest of Europe, Canada, Japan, and the United States by the early 21st century.[9][14][15] It has become known in parts of Latin America as blgaros, or "Bulgarians".

Traditional kefir is fermented at ambient temperatures, generally overnight. Fermentation of the lactose yields a sour, carbonated, slightly alcoholic beverage, with a consistency and taste similar to drinkable yogurt.[16]

The kefir grains initiating the fermentation are initially created by auto-aggregations of Lactobacillus kefiranofaciens and Kazachstania turicensis, where multiple biofilm producers cause the surfaces to adhere which form a three dimensional microcolony.[17][18][19] The biofilm is a matrix of heteropolysaccharides called kefiran, which is composed of equal proportions of glucose and galactose.[9] It resembles small cauliflower grains, with color ranging from white to creamy yellow. A complex and highly variable symbiotic community can be found in these grains, which can include acetic acid bacteria (such as Acetobacter aceti and A. rasens), yeasts (such as Candida kefyr and Saccharomyces cerevisiae) and a number of Lactobacillus species, such as L. parakefiri, L. kefiranofaciens (and subsp. kefirgranum[20]), L. kefiri,[21] etc.[9] While some microbes predominate, Lactobacillus species are always present.[22] The microbe flora can vary between batches of kefir due to factors such as the kefir grains rising out of the milk while fermenting or curds forming around the grains, as well as temperature.[23] Additionally, Tibetan kefir composition differs from that of the Russian kefir, Irish kefir, Taiwan kefir and Turkey fermented beverage with kefir.[9] In recent years, the use of freeze-dried starter culture has become common due to stability of the fermentation result, because the species of microbes are selected in laboratory conditions, as well as easy transportation.[24][25][26]

During fermentation, changes in the composition of ingredients occur. Lactose, the sugar present in milk, is broken down mostly to lactic acid (25%) by the lactic acid bacteria, which results in acidification.[22] Propionibacteria further break down some of the lactic acid into propionic acid (these bacteria also carry out the same fermentation in Swiss cheese). Other substances that contribute to the flavor of kefir are pyruvic acid, acetic acid, diacetyl and acetoin (both of which contribute a "buttery" flavor), citric acid, acetaldehyde, and amino acids resulting from protein breakdown.[27]

Several dietary minerals are found in kefir, such as calcium, iron, phosphorus, magnesium, potassium, sodium, copper, molybdenum, manganese, and zinc in amounts that have not been standardized to a reputable nutrient database.[39][37] Kefir contains vitamins in variable amounts, including vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6 (pyridoxine), vitamin B9 (folic acid), vitamin B12 (cyanocobalamin), vitamin C, vitamin D, and vitamin E.[39] Essential amino acids found in kefir include methionine, cysteine, tryptophan, phenylalanine, tyrosine, leucine, isoleucine, threonine, lysine, and valine.[39][37]

Probiotic bacteria found in kefir products include: Lactobacillus acidophilus, Bifidobacterium bifidum, Streptococcus thermophilus, Lactobacillus delbrueckii subsp. bulgaricus, Lactobacillus helveticus, Lactobacillus kefiranofaciens, Lactococcus lactis, and Leuconostoc species.[22][36][40] Lactobacilli in kefir may exist in concentrations varying from approximately 1 million to 1 billion colony-forming units per milliliter, and are the bacteria responsible for the synthesis of the polysaccharide kefiran.[3]

The resulting fermented liquid may be drunk, used in recipes, or kept aside in a sealed container for additional time to undergo a secondary fermentation. Because of its acidity the beverage should not be stored in reactive metal containers such as aluminium, copper, or zinc, as these may leach into it over time. The shelf life, unrefrigerated, is up to thirty days.[41]

Kefir can be made using freeze-dried cultures commonly available in powder form from health food stores. A portion of the resulting kefir can be saved to be used a number of times to propagate further fermentations but ultimately does not form grains.

In Taiwan, researchers were able to produce kefir in a laboratory using microorganisms isolated from kefir grains. They report that the resulting kefir drink had chemical properties similar to homemade kefir.[43]

Kefir grains will ferment the milk from most mammals and will continue to grow in such milk. Typical animal milks used include cow, goat, and sheep, each with varying organoleptic (flavor, aroma, and texture) and nutritional qualities. Raw milk has been traditionally used.

Milk sugar is not essential for the synthesis of the polysaccharide that makes up the grains (kefiran), and rice hydrolysate is a suitable alternative medium.[44] Additionally, kefir grains will reproduce when fermenting soy milk, although they will change in appearance and size due to the differing proteins available to them.[45]

As it contains Lactobacillus bacteria, kefir can be used to make a sourdough starter.[46] It is also useful as a buttermilk substitute in baking. Kefir is one of the main ingredients in cold borscht soup in Lithuania, also known in Poland as Lithuanian cold soup (chłodnik litewski), and other countries. The kefir-based soup okroshka is common across the former Soviet Union. Kefir may be used in place of milk on cereal, granola, milkshakes, salad dressing, ice cream, smoothies and soup.

Kefir is low in lactose, the sugar in milk. That means that you can probably drink it even if you're lactose intolerant. In fact, research shows that drinking kefir may actually help improve lactose digestion and intolerance.

Kefir can have as many as 61 strains of bacteria. Studies show these powerful microorganisms may help treat and prevent gastrointestinal diseases like irritable bowel syndrome, some kinds of diarrhea, and ulcers caused by the infection H. pylori.

Research shows that kefir can reduce damage caused by metabolic syndrome (multiple health conditions that can increase your risk of heart disease). Kefir helps lower your blood pressure, manage your cholesterol levels, and improve your triglycerides (fats in the blood). It may even help prevent future cardiac events.

Kefir is a good source of calcium, which you need for good bone health. One study found that people with osteoporosis who drank kefir milk daily showed improvements in their bone mineral density. Kefir is also rich in other bone-building nutrients, including vitamin D, phosphorus, magnesium, and vitamin K.

Some of the probiotics in kefir may be as good at fighting certain harmful bacteria as antibiotics. Lactobacillus kefiri, which is only found in kefir, can even slow or stop the growth of dangerous bacteria like salmonella, H. pylori, and E. coli.

If you have type 2 diabetes, adding kefir to your diet may help. Research shows that drinking kefir can lower your body's fasting blood sugar levels, and it may help you control other markers linked to diabetes like insulin resistance and blood pressure, but we need more research to know for sure.

Kefir has lots of live bacteria and yeast, which your immune system usually controls to prevent infections. But if you take immunosuppressants (medicines that decrease your immune function), you could get sick from kefir.

Kefir is a fermented drink made with milk or water and kefir grains. Its consistency and flavor are similar to yogurt drinks, but kefir has more probiotics and good bacteria. Several studies show that drinking kefir can help improve your digestive and bone health and maintain your blood sugar levels. You can buy kefir or make it at home.

Most people can drink kefir every day without any problem. But if you have a weakened immune system, talk to your doctor before you start drinking it. Some studies show probiotics can cause infection in people who are immunocompromised.

It originated thousands of years ago in the mountains of the North Caucasus region of Russia, as well as in Tibet and Mongolia. People began producing and consuming kefir more widely during the 19th century.

The microorganisms in kefir grains are symbiotic, meaning they can exist together without the need for other food. However, when kefir grains are added to milk, the bacteria and yeast use it as food and multiply. This starts the process of fermentation.

Milk kefir itself comes in both full-fat and low-fat versions. The higher the fat content in the milk, the thicker and creamier the kefir, so higher fat kefir is actually less like a drink and more like yogurt.

For most people, fermented foods like kefir are considered safe. But when you first take probiotics, you may experience digestive issues like increased gas, bloating, or diarrhea. These usually settle down after a few days as your body adjusts.

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