Did you know that kefir is a dense, acidic, and slightly effervescent fermented drink, traditionally produced by fermenting lactose or sucrose with grains composed of different microorganisms? And that besides being delicious, it has beneficial health properties? The word comes from the Turkish “keif,” meaning “pleasant taste”, “pleasant sensation” or “feeling good.”
ITS ORIGIN
It originates from the northern Caucasus mountains, where farmers made ayrag (a fermented dairy product) by letting milk rest in leather pouches that were never washed or cleaned, hanging outside or inside their homes depending on the season. At some point, they observed that the spongy, whitish crust inside the pouches, when milk was added, could produce a beverage similar (if not better) to the original ayrag, which they named kefir. This led to the creation of the first kefir grains and the beginning of natural fermentation, starting a long tradition.
KEFIR GRAINS: MICROBIAN NATURE IN ACTION
Their grains or nodules are small, irregularly shaped conglomerates of varying sizes. They have a soft, gelatinous texture and a white-yellowish color. They are composed of a polysaccharide matrix with lipids and proteins, containing probiotic bacteria such as Lactobacillus acidophilus and yeasts like Kluyveromyces marxianus, forming a symbiotic community (Lopitz et al., 2006). However, it’s important to note that the composition of the microorganisms in kefir varies by region and cultivation methods.
ITS BENEFITS
From ancient times to today, kefir has been consumed worldwide mainly for its flavor profile, but especially for its health benefits, such as antimicrobial, antitumor, immunomodulatory, anti-inflammatory, healing, antioxidant, and cholesterol-reducing activities; as well as improving lactose tolerance, fatty liver, and modulating the gut microbiota. These properties are attributed to the probiotic microorganisms present in the product and the metabolites they produce, such as vitamins B12, K2, biotin, folate, calcium, magnesium, and enzymes.
There are two types of grains: milk and water, although milk kefir is the most known and widespread worldwide. Both have a similar microbiota that adapts to different mediums, with differences in the enzymes present, giving them distinct sensory characteristics and benefits. Discover which one you might like more!
MILK KEFIR
Milk kefir is somewhat similar to yogurt; however, using kefir grains as a starter culture for fermentation results in a unique fermented drink, with low concentrations of carbon dioxide and alcohol (1-3%), producing a slightly effervescent, gassy, and foamy product. This is due to the symbiotic action of bacteria and yeasts responsible for generating double fermentation, lactic acid, and alcohol, using lactose in milk as the substrate.
Additionally, the obtained product presents a different microbial diversity from yogurt and different compounds such as lactic acid, bioactive peptides, exopolysaccharides, and bacteriocins. Its consumption helps to restore our microbiota, essential for maintaining good intestinal health and nutrient absorption; it’s also an excellent alternative for lactose-intolerant individuals.
WATER KEFIR
If you’re vegan, this is your option. The main difference between water kefir and milk kefir is that the former doesn’t require lactose from milk; instead, sucrose is the primary substrate for fermentation with water kefir grains, also known as “tibicos” to differentiate them from those used for fermenting milk. While tibicos share with milk kefir the characteristic of being a complex microbiological system immobilized in a matrix, they differ in the chemical composition of the matrix and the main microorganisms that comprise them.
Water kefir can be prepared by adding the grains to a sugar solution, between 3-10%; with or without dried fruits like figs or raisins and sometimes lemon, resulting in a sweet, slightly alcoholic, acidic, and foamy drink, with a yellowish color and fruity flavor and aroma, which many call “kefir liquor.” It contains viable bacteria and yeasts and a variety of compounds such as acetoin, diacetyl, acetaldehyde, B vitamins, and glucans. This drink can be consumed immediately or stored in the refrigerator for 1 or 2 days, though the gas content will increase, producing a more carbonated drink.
Get your milk or water kefir grains and make your kefir to enjoy and benefit from all its properties and unique flavor.