Health Benefits of Kefir
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Medically reviewed by Suzanne Fisher, RD
Kefir is a fermented yogurt drink that has powerful health-supportive properties. It's traditionally made by fermenting milk with kefir grains, which are colonies of live bacteria and yeast.
Kefir has a creamy consistency and a tangy, slightly acidic taste that's commonly masked by added ingredients like fruit purees, flavorings, and sweeteners.
This fermented dairy product is packed with nutrients, such as protein, calcium, vitamin B12, and vitamin A. It may also benefit health by lowering blood sugar levels, supporting the health of the gut and skeletal system, and increasing vitamin and mineral intake.
Promotes Gut Health
Studies show that kefir contains more than 50 species of probiotic microorganisms, including lactic acid bacteria (LAB) such as Lactobacillus, Lactococcus, and Streptococcus, all of which could benefit the health of the digestive system.
Drinking kefir may promote gut health by reducing intestinal inflammation, increasing the production of beneficial compounds called short-chain fatty acids (SCFAs), strengthening the intestinal lining, and supporting the growth of beneficial bacteria.
A small study that included 28 people with overweight found that the participants who consumed 300 milliliters (ml) of kefir per day for three weeks had greater improvements in their blood levels of zonulin than participants who took an alternative milk supplement.
Zonulin is a protein that's used as a marker for impaired gut barrier function. Higher zonulin levels indicate impaired barrier function. Drinking kefir may reduce zonulin levels by improving the health and integrity of the gut barrier and supporting an overall healthier gut environment.
Research suggests that consuming more fermented foods in general supports gut health and may help protect against dysbiosis, or an imbalance between gut bacteria, by promoting the growth of beneficial bacteria.
All types of kefir contain probiotics, but the probiotic composition can vary depending on how the kefir was made. For example, traditionally-made kefir may contain different types and numbers of probiotics compared to commercially-made kefir. However, adding fermented dairy products like kefir to your diet is an effective way to boost digestive health.
May Improve Blood Sugar Regulation
Research shows that drinking kefir may improve glycemic control, which could be especially beneficial for people with high blood sugar levels, such as people with type 2 diabetes.
A review of six studies concluded that people who drank kefir experienced significant reductions in their fasting blood sugar and insulin levels compared to people who received placebo treatments.
In another study that included 60 people with type 2 diabetes, the participants who consumed 600 ml of kefir per day for eight weeks had significant reductions in insulin resistance compared to those who received a conventional fermented milk drink.
Probiotic-rich foods, like kefir, may help support healthy blood sugar levels through several mechanisms. For example, kefir may inhibit the production of inflammatory proteins that play a role in destruction of beta cells, which are cells located in the pancreas that produce insulin, the hormone that controls blood sugar levels.
Kefir is also a good source of protein. Consuming protein-rich foods, like kefir, can help you feel full and support healthy blood sugar levels, as protein increases the production of satiety hormones and slows digestion as well as the release of glucose into the bloodstream.
Good for Skeletal Health
Your body requires certain nutrients to maintain a strong and healthy skeletal system. Dairy products, like kefir, provide several nutrients that are critical for skeletal health, such as protein, calcium, phosphorus, and magnesium.
Increasing your intake of these nutrients may improve bone strength and density and protect against the development of bone disorders like osteoporosis, a condition in which the bones become weak and more prone to fractures.
Studies show that consuming dairy products, like kefir, may help prevent bone loss and promote bone formation. A small study that included 40 people with osteoporosis had one group of participants supplement with 1,500 milligrams (mg) of calcium carbonate and 1,600 mg of kefir for six months. This group had greater improvements in bone turnover and greater increases in hip bone mineral density compared to another group who took the same calcium supplement and drank raw, unfermented milk.
Research also suggests that diets high in fermented dairy products may be associated with a lower risk of hip fracture.
Nutrition of Kefir
Kefir is rich in protein, vitamins, and minerals, making it a nutritious beverage choice.
Keep in mind that the nutritional content of kefir varies depending on factors such as fat percentage and the addition of fruit, flavorings, and added sugar.
A one-cup serving of plain, low-fat kefir contains:
Calories: 104
Protein: 9.21 grams (g)
Fat: 2.48
Carbohydrates: 11.6 g
Fiber: 0 g
Calcium: 316 mg or 24% of the Daily Value (DV)
Phosphorus: 255 mg or 20% of the DV
Selenium: 8.75 micrograms (mcg) or 16% of the DV
Zinc: 1.12 mg or 10% of the DV
Vitamin A: 416 mcg or 46% of the DV
B12: 0.705 mcg or 29% of the DV
Kefir is a nutritional powerhouse, providing protein and an array of vitamins and minerals essential to overall health.
One cup of kefir contains 9.21 g of protein. Protein provides amino acids, which are necessary for hormone production, immune function, muscle growth, and many other essential processes.
Consuming protein-rich foods can also help you feel satiated for longer, maintain a healthy body composition, and strengthen your bones.
One cup of kefir also provides 29% of your daily needs for B12 and 46% of your needs for vitamin A. B12 is essential for neurological function and red blood cell production, while vitamin A is needed for healthy vision, immune function, and growth and development.
Kefir is also a good source of selenium and zinc. Selenium has powerful antioxidant properties and is required for thyroid health, while zinc is needed for immune function, DNA synthesis, wound healing, and cellular communication.
Risks of Kefir
Most kefir products are made with milk, so they're not appropriate for people who are allergic to dairy.
Because kefir is a fermented dairy product, it's naturally lower in lactose than non-fermented dairy products. While some people with mild lactose intolerance may be able to enjoy kefir without issue, people who are extremely sensitive to lactose may want to avoid kefir or purchase lactose-free kefir, as traditional kefir does contain small amounts of lactose.
Dairy products, like kefir, are also unsuitable for those following vegan diets. However, people who can't or don't want to consume dairy can choose plant-based kefir products such as coconut- or oat-based kefir.
It's also important to note that some types of kefir contain added sugar. While most people don't need to completely avoid products that contain added sugar, it's recommended to keep your added sugar intake to under 10% of your total daily calories. Diets high in added sugar are linked to certain health conditions, including heart disease and fatty liver disease. Choosing unsweetened drinks, like plain kefir, can help limit your added sugar intake.
Tips for Consuming Kefir
Kefir has a thick and creamy consistency and a unique, slightly acidic flavor. The name kefir is derived from the word Turkish word kef, which translates to "pleasant taste."
Kefir is delicious when enjoyed on its own, but it can also be added to a number of sweet and savory recipes.
Here are a few ways to add kefir to your diet:
Use kefir as a probiotic-rich base for smoothies.
Use kefir as a milk replacement in chia pudding and overnight oats.
Try mixing kefir into homemade salad dressings.
Make homemade frozen yogurt and ice cream with kefir and fresh fruit.
When shopping for kefir, it's important to read ingredient and nutrition labels to ensure you're purchasing a product that works best for your health needs and preferences.
Most flavored kefir contains added sugar, so you might want to stick with plain, unflavored kefir if you're taking steps to manage your blood sugar.
A Quick Review
Kefir is a fermented dairy product that's a rich source of protein, vitamins, and minerals.
Adding kefir to your diet can boost your nutrient intake and may benefit your gut health, blood sugar regulation, and skeletal health.
Kefir has a thick, creamy texture and a slightly tangy flavor. It can be enjoyed on its own as a filling drink or added to recipes like smoothies, salad dressings, and overnight oats.
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