The benefits of fermented milk lie in the large number of bacteria it contains. They have a beneficial effect on the intestinal microflora, cleanse the body of waste and toxins, and increase immunity. Of all the variety of such products, kefir and yogurt are in first place in popularity. Tasty and low in calories, they are easily absorbed by the body and have virtually no contraindications. They may even be recommended for consumption by people who are allergic to milk sugar. Many people do not see any difference between kefir and yogurt, since they are equally healthy. And yet there is a difference.
Firstly, it's taste. Kefir is a sour drink, sometimes it can be slightly carbonated towards the end of its shelf life, while yogurt most often has a thick consistency with a delicate taste.
Secondly, despite the fact that both fermented milk products are made from milk in the same way, fermentation, the process itself is different. In yogurt, only lactic acid fermentation occurs, while in kefir, due to the presence of natural yeast, alcoholic fermentation is added to lactic acid fermentation.
Third, the difference is in the starter. For kefir, a kefir grain starter is used, which contains several dozen milk bacilli. They are able to settle on the intestinal walls, well restoring the microflora. Therefore, kefir is often prescribed as a remedy after infections and the use of antibiotics. Only two types of bacteria are added to yogurt: Bulgarian bacillus and thermophilic streptococcus. Once in the body, they pass through the intestines, removing toxins along with them ( read also: “6 health benefits of yogurt for glowing skin”). So if you need to quickly and thoroughly cleanse yourself of harmful toxins, you should give preference to yogurt.
There is no clear answer to the question of what is healthier for the body, kefir or yogurt. Here everyone decides for himself. Today on store shelves you can see a wide range of fermented milk products. And in all this diversity, it is sometimes difficult to find a truly high-quality product.
What should you pay attention to when choosing kefir and yogurt?
“First of all, look at the label and read the ingredients. The number of living beneficial bacteria in real yogurt and kefir should be at least 107 CFU (colony-forming units of lactic acid bacteria) per 1 gram. of the product throughout its shelf life. Number of yeast CFU in 1 g. kefir should be at least 104 CFU/g,” says Irina Salkova, head of the laboratory of the agro-industrial holding “The Cheburashkin brothers. Family farm» , – Protein content per 100 g. There should be at least 3 grams of product in kefir, and 3.2 grams in yogurt. At the same time, the mass fraction of fat in products can be different - from 0.1 to 10%. Shelf life also indirectly indicates the naturalness of the product: the shelf life of natural yogurt and kefir is no more than 2 weeks at a temperature tо= 4±2оС.”
It has been proven that when consumed only 200 grams. fermented milk products per day, the body's protective functions against viruses and infections are significantly increased. It is good if the daily diet includes several different drinks. For example, yogurt is great for breakfast or as a small snack during the day, while kefir is best for dinner. They can be consumed either in pure form or with various additives.
Kefir goes well with fresh vegetables, especially green ones, yogurt - with dried fruits, muesli, cereals and nuts. Also, fermented milk products are a good addition to cereal dishes: porridge, bran. In this combination, they enhance the processes of cleansing the body of harmful substances. But you shouldn’t use fermented milk with non-dairy proteins, since they don’t interact with each other in any way. Therefore, it is better to avoid combining kefir and yogurt with eggs, fish, seafood and meat. In addition, kefir and yogurt are increasingly used to prepare desserts and as a base for salad sauces. Such dishes are distinguished by their original taste and lightness.
Recipes that may be useful to you
Yogurt sauce for vegetable salad
Ingredients:
450 ml. natural yogurt
2-3 cloves of garlic
Everyone has heard about the benefits of fermented milk products, and in Russia, kefir has long been considered the leader in this area: more than one generation has grown up on it. Yogurt - an overseas guest, which at first was perceived exclusively as a delicious dessert, over time began to be positioned as an alternative to kefir. There is no clear answer to the question of what is healthier – kefir or yogurt.
What is the difference between kefir and yogurt? Just a variety of microorganisms that are used to ferment milk. Yogurt will be obtained if a protosymbiotic mixture of two pure cultures is added to milk - the so-called Bulgarian bacillus and thermophilic streptococcus. The mixture of microorganisms necessary to produce kefir is more extensive: these include streptococci, lactic acid bacilli, acetic acid bacteria, and yeast. And one more nuance: kefir can be made from both skim and whole milk, and yogurt is prepared mainly from low-fat raw materials. A type of kefir grain is the Tibetan milk fungus.
Which is healthier?
Both products have a beneficial effect on the functioning of the digestive system and, when included in various diets, help to quickly and effectively get rid of extra pounds. But, taking into account the fact that real live yogurt is very rare, and stores sell sterilized and flavored ersatz, simple kefir is still healthier.
Actually, live yogurt, about the merits of which so much is said and written, is nothing more than biokefir. It is then given a “marketable appearance” using thickeners such as starch, synthetic flavor and odor enhancers, dyes and preservatives. In theory, any high-quality “live” fermented milk product should not be stored in a refrigerator for more than one week. The same thing, for example, applies to blue cheeses, the benefits and harms of which force nutritionists to engage in endless discussions. If the shelf life is extended to almost a month, then you can be sure: the substance in a beautiful plastic jar has nothing in common with natural yogurt. By the way, in Bulgaria, which is known as the birthplace of yogurt, the quality criteria for this lactic acid product are quite strict: sugar, thickeners, milk powder and other excesses are completely excluded from the recipe. But Russian yogurt producers use these components all the time.
So, what benefits will natural kefir bring to the body?
1. It is one of the best products for immunity, as it stimulates the functioning of the intestinal microflora - in the language of professional doctors this is called “probiotic effect”. Improving metabolism is inextricably linked with such processes.
2. Regular consumption of kefir at night, according to many doctors, helps improve immunity. From the same perspective, the benefits of acidophilus, another effective fermented milk product produced on a fungal basis, are usually assessed.
3. There is a slight calming effect of kefir.
4. Has a barely pronounced diuretic effect.
5. Lactose, a valuable carbohydrate from the group of disaccharides found in milk and dairy products, is best absorbed from kefir.
P.S.: If you want to supplement the material about the benefits of kefir and yogurt and express your opinion on this topic, you can add a comment right under this article.
Yogurt and kefir belong to the group of natural fermented milk products. They are popular due to their healing and healing properties. Both products are quickly absorbed, promote weight loss, and are recommended for dietary nutrition.
Sourdough starters
Kefir starter is a product of symbiosis of many strains of lactic acid bacteria ( bifidobacteria Bifidobatteri, streptococci Streptococcus termophilus and Streptococci lactis, several dozen species of lactobacilli Lactobacilli and other beneficial microorganisms).
There are only two components present in yogurt starter - Bulgarian bacillus Bulgaricus Lactobacillus and thermophilic streptococcus Streptococcus termophilus.
Both starter cultures synthesize useful enzymes and substances, but the ripening processes themselves in kefir and yogurt are very different from each other. In yogurt, only lactic acid fermentation occurs, while in kefir, due to the presence of natural yeast, alcoholic fermentation is added to lactic acid fermentation.
Shelf life and taste
In one-day kefir, the percentage of carbon dioxide, acidity and alcohol is minimal. Every day these indicators are growing, giving kefir tonic properties.
In the delicate, slightly sour taste of kefir, towards the end of its shelf life, a characteristic taste of yeast appears. The taste of yogurt does not depend on the length of storage, remaining soft, smooth and creamy throughout the shelf life.
Consistency, additives and calories
The consistency of yogurt is denser and more homogeneous than that of kefir if it is produced thermostatically and without additives.
Some manufacturers add taste and appearance improvers to yoghurts - sweeteners, preservatives, thickeners, emulsifiers, dyes. It is not recommended to consume such products regularly. It is better to give preference to natural yoghurts, which, in addition to milk and sourdough, may only contain natural berries or homemade jam.
The calorie content of kefir is 32-57 kcal, and for yogurt this figure reaches 90 kcal.
Effect on the human body
Kefir and yogurt also have different effects on the human body. Kefir bacteria form colonies on the intestinal walls, restoring its microflora. The mission of yoghurt cultures is to cleanse the intestinal tract of pathogens. The Bulgarian bacillus stamp promotes the rapid absorption of beneficial components and the removal of harmful substances from the body, killing Staphylococcus aureus and dysentery bacillus.
Kefir is protective of dental health and strengthens gums. Natural yogurt without additives has the same properties, but consuming too much sweetened yogurt can damage tooth enamel.
Kefir boosts immunity and yogurt also strengthens the immune system. Yogurt is good for the skin and kefir masks are widely used in folk cosmetology.
Quality requirements
Kefir must contain at least 3 g of protein per 100 g of product; the protein content in yogurt is slightly higher - up to 5%. The fat content of fermented milk products varies from low-fat (0.5% fat) to full-fat (3.2 to 9% fat). When choosing fermented milk products, you need to pay attention to packaging with the shortest shelf life at a storage temperature of 4 to 6°C.
The indicator of colony-forming units of lactic acid bacteria in both kefir and yogurt should be at least 107 CFU per 1 g of product.
Console " BIO" in the name of yogurt and kefir indicates the addition of a probiotic culture concentrate with a high content of bifidobacteria (up to 1012 CFU/g).
The power of yogurt - in Urgant
Every day Vanya Urgant assures Russians on television about the benefits of a certain lactic acid product. So once upon a time my grandmother tried to persuade me, when I was little, to eat half a glass of yogurt. And although she didn’t dress up as Batman, her compliment to sour milk absolutely coincided with the TV commercial: “The best protection for the body!” So I got worried: why is grandma’s yogurt worse or better? - the advertised drink?
More than alive
Some of my friends completely deny the healing effect of “old generation” fermented milk products. They say that in classic kefir, acidophilus or yogurt there is no trace of noble living microorganisms. But in the advertised drinks, which are produced, as a rule, with the participation of foreign capital, there is living microflora.
The explanation is simple: they say, unscrupulous domestic business ruins useful invisible products either in the process of illiterate preparation of the product, or on the way to the store, without ensuring low storage temperatures. Whereas a foreign business is responsible, and its product is corresponding.
A pure delusion. I bought - at random - products from six different manufacturers: kefir, yogurt, acidophilus, yogurt and a couple of TV-advertised products. And she took them to the St. Petersburg Institute of Experimental Medicine. There, in the laboratory of the genetics of pathogenic microorganisms, specialists tested them for the presence of the living microflora declared on the label.
And what? Every single product met the international quality standard - each jar contained a trillion living microorganisms per gram of deliciousness.
And yet, classic products are pushed into the corner of the display case, while their fashionable counterparts occupied all the advertising space and two-thirds of Russia's fermented milk production. Why?
Strain is no friend to strain
“But because bacteria are different,” the manufacturers of the advertised jars will answer. “The lactic acid microflora contained in our products works in the intestines much more effectively than microorganisms from classic drinks.”
There are two reasons. First: special strains of bacteria are used to prepare fashionable products. Those that have been tested by researchers for strength. Indeed, on the way to the intestines, most living bacteria die - from body temperature, from stomach acid and bile. And only the most “steadfast soldiers” can reach the immediate battlefield with intestinal enemies alive.
Actually, with the discovery of these “steadfast soldiers” - special strains of bifidobacteria and lactobacilli - rivers of bifidokefirs, bifidoks, bifilifes, and bifidoyogurts began to flow. Even biotsoni (from matsoni) has already appeared!
Reason two: bifidobacteria and lactobacilli are not only found in milk, but are also natural inhabitants of the human intestine from the first days of life. And if so, then they probably have an advantage over bacteria that do not settle in the intestines. That is, they can not only destroy pathogens that cause dysbiosis, but take their place on the intestinal lining, thereby ensuring stable order.
These reasons are beneficial for the fermented milk business - sales volumes are growing. However, scientists are skeptical: there is little medical evidence! It is extremely difficult to cause a stable change in the intestinal microflora. And it is completely doubtful to populate the intestines with bacteria from the outside. If industrial strains from yoghurts end up there, it’s only as lodgers.
The use of lactic acid bacteria is necessary for TEMPORARY replacement of the functions of one’s own normal intestinal inhabitants that have failed, says Alexander Suvorov, Doctor of Medical Sciences, a specialist in the genetics of microorganisms. - Thus, microorganisms introduced from outside will contribute to the restoration of the intestinal microbiocenosis that was characteristic of humans before the onset of the disease.
Each has its own benefit
So, fashion products have their trump cards. What about the good old “classics”? Alas, its microflora cannot boast of high resistance to digestive juices and claims to colonize the intestines.
Kefir microorganisms, for example, do not live long in the gastrointestinal tract. And the Bulgarian bacillus, which is included in the ferment of curdled milk and yoghurt, also dies en masse and does not settle in the intestines. It turns out that traditional products are being pushed into the shadows for good reason?
Not at all. They just have different healing properties.
Let the kefir starter die inside us. But she did a great job at the milk fermentation stage - she synthesized enzymes and antibacterial substances that are important for intestinal health. And the composition of kefir starter contains about two dozen types of microorganisms! This means that the range of biologically active substances they produce is wide.
Acidophilus contains lactobacilli of the acidophilus group, which develop at a temperature of 36-42 degrees. This means that the acidophilus microflora inside us actually comes to life and begins its sanitary activities. At the same time, acidophilus bacillus - hello to fashionable products! - is also a native inhabitant of the intestines.
What about curdled milk and yogurt? Yes, the Bulgarian bacillus, which ferments milk into these products that are different in name but essentially homogeneous, does not settle in the intestines. But it kills dysentery bacillus, staphylococcus and promotes better absorption and utilization of nutrients.
What about sour cream? Employees of the St. Petersburg Institute of Experimental Medicine isolated a lactic acid bacterium from an ordinary factory sour cream starter, which has a vitality superior to Western strains, as well as great destructive power against pathogens.
Urgant effect
So, you shouldn’t get hung up on any one product. Let a variety of lactic acid bacteria enter the body. After all, different parts of the intestine have different microflora.
And then, if people suffer from dysbacteriosis, then each has its own “own”, with a specific set of pathogens. And science has not yet been able to determine which bacteria will best cope with your or my disorders.
And further. All lactic acid products are good in moderation. If there are a lot of some bacteria - even the best ones - they will begin to establish their own rules in the intestines. After all, the love of “good” bacteria for us is the same myth as the hatred of “evil” microbes. In the intestinal community, as in politics, there are no friends, but only state (strain) interests.
Product advertising is a good thing. The bad thing is that the “Urgant effect” can work - consumers will give in to the advertising and decide that these jars are good for everyone. Not for everyone! Everyone must find “their” bacteria, “their” products for themselves. How? Science doesn't know. But our body knows for sure. Let's listen to him!
What microorganism
Today, doctors cannot say which types of lactic acid bacteria are most effective and what is the real mechanism of their action. Nevertheless, the therapeutic effect of some bacteria is considered proven. The name of such microorganisms is probiotics. Bifidobacteria and lactobacilli are among them.
The list of probiotics is growing slowly. Scientists first need to recognize the most effective invisible device, and then prove its power. It's difficult and long. After all, there are hundreds of species of lactic acid bacteria, and each species has varieties - strains.
There are about 400 types of bacteria in the human intestine, of which no more than 20 can be identified in modern clinics.
Another problem is where to look for probiotics. Lactic acid bacteria are not exclusive to milk. These ancient microorganisms appeared at a time when there was no milk on Earth yet. Their primary habitat is plants, the extracts of which they feed on. And they got their “milk” name because they were first isolated from milk.
Ode to sauerkraut
As a thrifty and economical housewife, I always remember about alternative sources of lactic acid bacteria. Today, for example, I won’t spend money on live yogurt, since I brought a piece of hard cheese, oranges and cabbage from the store.
Cheese - especially if it is well-ripened - contains both beneficial bacteria themselves and the results of their activity: enzymes, vitamins. Just don’t take processed cheese - when melted, all living things die.
What about fruits and vegetables? They also contain the necessary bacteria. The same as in salted ones - but not sterilized! - cucumbers, tomatoes, mushrooms.
But the best thing is sauerkraut. In sauerkraut you can find 8 types of lactobacilli and the same number of other beneficial microorganisms, essentially probiotics.
And one more consideration. There is no point in spending money on lactic acid bacteria if you are not feeding the inhabitants of your intestines correctly. The intestinal microflora “loves” to eat boiled vegetables, oatmeal, buckwheat, and coarse bread. But meat is more to the taste of putrefactive microbes. Although proteins, if consumed in moderation, do not affect the number and diversity of lactic acid bacteria. But excess fat and alcohol are harmful.
And further. I have a dacha, and there has never been a time when I threw away weeds from the garden. I bury every last blade of grass with my stingy hand deeper into the ground. For what? And then, what do I know about the discovery of scientists from the Institute of Nutrition. They discovered that lactic acid bacteria have an amazing ability to break down pesticides. But all the gardens are poisoned with these pesticides used to control pests! And they do not decompose for centuries. Only lactic acid bacteria can decompose them into non-toxic components.
That's why I organize free environmental cleanup of the soil. After all, plants, especially succulent ones, are a favorite place for lactic acid bacteria to settle.
Tatiana Maksimova
Fermented milk products are affordable, tasty, nutritious and easily digestible food. It is also very diverse and very useful.
Fermented milk products are especially useful for those who are trying to bring their weight back to normal. Fasting diets with kefir or yogurt are considered one of the most effective and safest ways to combat excess weight.
These fermented milk products are designed to normalize metabolism, improve digestion and intestinal function, strengthen the immune system, and remove toxic substances from the body.
What is the difference between yogurt and kefir? Which product is healthier?
Similarities between kefir and yogurt:
Both yogurt and kefir are fermented milk products and are made from milk by adding starter and fermenting it under the influence of microorganisms, under given technological conditions.
Both products have the same beneficial effect on the body.
Both kefir and yogurt have unique healing and health properties and are used for medicinal and preventive purposes. Due to the high content of vitamins and microelements, kefir and yogurt increase the overall resistance of the human body, and significantly contribute to the prevention and cure of many diseases.
Natural kefirs and yogurts serve as the richest sources of many useful substances, have a beneficial effect on the functioning of the digestive system and, when included in various diets, help the body quickly and effectively get rid of toxins and extra pounds.
However, with all this, each of the drinks has its own advantages.
Differences between yoghurts and kefir:
So what is the difference between kefir and yogurt? Only a variety of microorganisms that are used to ferment milk.
To turn milk into yogurt, a starter containing a mixture of two cultures, Bulgarian bacillus and thermophilic streptococcus, is used. And to prepare kefir, you need a different, more complex starter culture, consisting of a symbiosis of more than twenty different components (lactic acid streptococci and bacilli, various yeasts, acetic acid bacteria, etc.). There is one more nuance: kefir can be prepared from both skim and whole milk, and yogurt is produced mainly from low-fat raw materials.
As a result, the products are different, kefir is a more complex product with a low protein content, and yogurt usually has more protein than kefir. Kefir contains bacteria that can settle on the intestinal walls and help restore its normal microflora. Bacteria from natural yogurt are not able to do this, but they perfectly cleanse the intestinal tract of harmful microorganisms. Moreover, yogurt copes with this task much better than kefir.
In addition, drinks differ from each other in taste. If kefir has a pronounced sour taste, then natural yogurt has a light neutral taste. Food flavoring additives are not allowed in kefir, and various fruit fillings are often added to yogurt.
For weight loss or fasting days, you can choose both kefir and yogurt, but yogurt should only be natural, without sugar and other additives.
Kefir and yoghurt production technology:
The technologies for preparing both kefir and yogurt are similar - both of these products are obtained as a result of the interaction of milk with a special starter. But the composition of the starter for drinks is completely different. Yogurt is obtained after the fermentation of milk and pure lactic acid bacteria, and kefir is based on the fermentation of a more complex fungal kefir starter.
The technology for preparing both products includes operations such as: cleaning and normalizing milk for fat; dispersing and homogenizing milk formula; pasteurization and cooling to fermentation temperature; introduction of starter and ripening; cooling to 10 - 12 °C and maturing for 12 - 24 hours; cooling to 4 - 6 °C, bottling and packaging.
In the industrial preparation of kefir and yogurt, food production equipment similar in purpose and design is used. The standard set of technological equipment for a workshop for the production of fermented milk products includes installations for receiving milk raw materials and accounting for them; containers for storing raw materials and finished products, fermenting and maturing industrial semi-finished products; heat exchange equipment; installations for mixing and dispersing raw materials; various food pumps; equipment for homogenization and pasteurization; installations for packaging yoghurts and kefir in consumer packaging.
Ready-made kefir and yoghurt are stored in special refrigerators, otherwise the products may spoil before reaching the consumer.
What to choose - kefir or yogurt?
To the question “Which is healthier - kefir or yogurt?” There is no clear answer! Both products are useful, and only you can decide which one you prefer.
However, given the fact that real “live” yogurt is very rare these days, and stores sell mainly sterilized and flavored dairy products with a long shelf life, it can be assumed that plain kefir is probably healthier.
When making a choice, you need to remember the need for variety in nutrition. Fermented milk products based on different starter cultures have different effects on the intestinal microflora. This means that it is healthier to combine different products: yogurt, kefir, fermented baked milk, kumiss, ayran, tan, etc.
For your health, consume those dairy products that you like and do not cause discomfort, and receive not only great pleasure, but also significant benefits for the body.