What Is Kefir? 6 Benefits of Kefir

Like yogurt, kefir is a fermented dairy product discovered by the Turks and used for centuries. It is a milk drink that spread from Central Asia through the Caucasus to Russia and then to Europe and America, but was little known in Türkiye until recently. It is made by fermentation with approximately 30-50 types of beneficial bacteria and yeast. The name kefir is claimed to derive from “köpür” (to foam) or from “keyif” (pleasure), because it makes people feel good after drinking it.

With a sour taste resembling ayran, kefir is an ideal probiotic food. At a time when there are negative “rumors” about milk and dairy products, it is important to emphasize that dairy products such as kefir and yogurt have been consumed extensively for centuries, particularly in Turkish society; during the Migration Period, Western societies even associated the strength of the Turks with these drinks carried in their saddlebags.

6 Benefits of Kefir

1. It does not rapidly raise blood sugar, meaning it has a low glycemic index
   Studies in patients with diabetes and healthy people have shown that regular kefir consumption helps keep blood sugar balanced (a food with a lowglycemic index ).
2. It Lowers Cholesterol
   According to research, over 8 weeks, people regularly drinking 2 glasses of kefir daily show decreased bad cholesterol levels. Probiotics are thought to reduce the effect of bad cholesterol entering the body.
3. It Has High Nutritional Value It is a highly nutritious dairy product. It is rich in protein, calcium, vitamin D and potassium.
4. It Does Not Have the Disadvantage of Lactose Intolerance
   Kefir is lactose-free as a dairy product. While lactose intolerance symptoms such as gas, bloating and nausea occur after consuming some dairy products, kefir is known, in contrast, to relieve these complaints. People with lactose intolerance can drink kefir. It benefits the digestive system thanks to its beneficial bacteria, or probiotics.
5. It Is Important for Stomach Health
   Both good and bad bacteria are found in the stomach. Maintaining a balance between good and bad bacteria is an important part of keeping the stomach healthy. Stress, fast food or smoked foods and ready-made drinks, excessive salt consumption, some painkillers and antibiotics can harm the stomach. Like kefir, probioticssupport the good bacteria in the digestive system and may help maintain a healthy balance. Kefir also helps with intestinal infection, called enteritis, or diarrhea caused by antibiotics. A study also shows that kefir helps stomach ulcers.
6. It Helps with Weight Control
   Given its nutritional properties, satiety effect and calorie content, it is thought to help with weight control. However, further studies are needed before anything definite can be said about this.

Alongside all these benefits, in cancer patients with extremely low counts of white blood cells (leukocytes and neutrophils), which are components of our defense system, leukopenia and neutropenia are situations in which kefir consumption is not recommended. Therefore, patients undergoing active chemotherapy should consult their oncologist, oncology nurse or oncology dietitian before consuming kefir or another ready-made probiotic product.

How Is Kefir Made? Homemade Kefir Recipe

Ingredients:

• 1-2 tablespoons of kefir starter-grains
• 1 glass jar with a lid, of 1kg capacity
• Steel or plastic strainer
• Wooden spoon
• 1 liter of milk (milk you have boiled yourself or ready-made milk)

Preparation:

1. Step:
   Place the kefir starter in the jar. Add fresh milk at body temperature. If you do not like the taste of kefir or find it too sour, you can also add about half a teaspoon of yogurt at this stage. It will then have a more drinkable, agreeable taste. Leave the jar containing this mixture in a dark cupboard for 24 hours.
2. Step:
   After 24 hours, strain your kefir into another container. Use a wooden spoon to thoroughly strain the liquid through the strainer. You can reuse the bacteria remaining on the strainer. Keep the strained kefir in the refrigerator. You can also freeze the starter or keep it in the refrigerator for reuse.