Fat-free kefir: benefits and harms. Fatty or low fat? Drink kefir with benefit

According to many, fat-free kefir is the ideal food for the human body, but the question of how long a low-fat product can be consumed remains relevant. Despite the dietary composition and many useful properties, this dish, with constant use, can be harmful to health.

Compound

Kefir with a low fat content is a fermented milk drink, often a probiotic, that is, it improves the microflora and increases local intestinal immunity, on which the correct functioning of the entire digestive system depends.

In the composition of the product:

• live fungi, cultures of bifidus and lactobacilli;
• valuable mineral elements necessary for the body;
• basic vitamin compounds (phylloquinone, tocopherol, retinol, calciferol, group B);
• important essential amino acids.

Low-fat kefir can be prepared on the basis of any raw material - it is whole cow, sheep or goat milk. There are some types based on soy, rice and coconut products. For fermentation, a symbiotic starter consisting of yeast fungi and lactic acid bacteria is added to milk. The technology of direct application of lyophilized and DVS cultures can also be used to improve the microbiological properties of the drink. As a rule, within 24 hours, colonies of microorganisms convert lactose into lactic acid, which determines the characteristic taste of the product.

The nutritional value of a fat-free product is 40 calories per 100 g of kefir. The ratio of BJU is 56% carbohydrates with 41% proteins and 2.5% fats, that is, with a low calorie content, the drink contains a large amount of protein.

Medicinal properties

Due to the minimum calorie content, indicators of zhbu and the presence of valuable minerals and vitamins in the composition, we can conclude that low-fat kefir is indisputably beneficial for the body.

Its properties determine the following effect:

• due to the many nutritional components, it is well digested and absorbed;
• reduces the amount of carcinogens;
• strengthens the immune system;
• prevents digestive disorders;
• improves the condition of bone tissue, preventing its fragility and fragility;
• prevents the penetration of bacterial and fungal infections;
• reduces the risk of allergies;
• has a sedative effect on the nervous system, improves the quality of sleep due to the content of tryptophan;
• stabilizes metabolic processes;
• removes excess fluid, simultaneously solving the problem of morning edema;
• heals the oral cavity;
• normalizes the work of the intestines, which contributes to the complete removal of decay products and toxins from the body;

In addition, low-fat fermented milk drink is ideal for pregnant women and overweight people. Kefir with a content of one or one and a half percent fat content is recommended by doctors for type I and type II diabetes. Patients with such a diagnosis need to be on a diet and, when choosing food, take into account such indicators as the glycemic index, which is 15 units for kefir, as well as the insulin index, equal to 90 units.

By the way, the last parameter is quite high, which does not prevent the product from stimulating insulin synthesis in the body. True, before taking tests for sugar, it is undesirable to use kefir - its effect increases the function of the pancreas, which is why the test results are distorted.

What is harmful?

Like any other food that has a certain biochemical composition, kefir with zero or low fat content can also be harmful to health. Its constant use, for example, as a mono-diet (when foods with a fat content such as butter, eggs, meat, cheese are not eaten) leads to a fat deficiency and can negatively affect metabolism. A lack of lipids in the body causes malfunctions in the hormonal system, resulting in disruption of the internal organs, an unstable state of the nervous system, and menstrual irregularities in women.

In addition, a low-fat drink has a number of contraindications:

• increased acidity of gastric juice;
• visceral intestinal hypersensitivity;
• children's age up to 1 year, since children have not yet formed their own intestinal microflora, which is why fatty kefir is more useful for them.

With an intestinal disorder, kefir can help or, conversely, aggravate the course of the pathology, because the daily product produces a laxative effect, but if it is more than two days old, it can cause constipation.

Selection and application

To date, on sale you can see several types of this fermented milk products with different fat content. Usually, it is fat-free (0%) and low-fat kefir (1-1.5%). There is also an average fat content (2.5%) and high (from 3.2 to 6%). Depending on the state of health, you can choose different options:

• for diet food, you can buy drinks with a fat content of 0-1.5%, but it is important to support the body with meat and fish dishes, eat salads seasoned with oil, prepare other culinary recipes from products that contain vegetable and animal fats;
• fatty kefir is also not prohibited, but it is important that it is fresh, and the use is episodic;
• for people with high cholesterol, obese, diabetes, diseases of the gastrointestinal tract, it is better to choose a zero-fat drink;
• for a healthy person for daily intake, you can choose kefir of medium fat content.

Of course, the consumption of a fermented milk drink should be reasonable - 0.5-0.75 liters per day is enough. Kefir can be used for cold first courses, used for pickling, added to muesli or dough for pancakes or pastries. The maximum benefit can be obtained by drinking a drink at night. When choosing between fat and fat-free kefir, one more important criterion should be remembered - the freshness of the drink.

Before buying, you should familiarize yourself with the expiration date - if it is too long, it is difficult to talk about the benefits of such a product. Most likely, it contains unwanted additives and preservatives, so you should not buy kefir. It is also important to read the composition - a natural, high-quality drink may include only milk and sourdough.

The shelf life of this product is from 5 to 7 days, and this must also be taken into account, because a weekly drink can be poisoned, especially for those who have digestive problems. In general, such a lactic acid product is a good and healthy addition to the daily menu.

You will learn how to choose fat-free kefir from the following video.

Kefir is a unique fermented milk drink. It is prepared from natural whole cow's milk using special kefir fungi - a symbiosis of many living organisms (about 22 varieties of beneficial bacteria). The most valuable and important lactic streptococci, which contain yeast, acetic bacteria and lactic acid bacilli. Kefir contains a balanced amount of water, proteins, fats, carbohydrates, ash, organic acids, minerals and vitamins, which make this drink useful, valuable, practically healing for the human body.

The composition of the fermented milk drink kefir

Kefir is made from whole or skimmed cow's milk. The manufacturing process is sour-milk and alcohol fermentation using kefir fungi. The composition of fungi and bacteria is unique, hence kefir can be one-day, two-day and three-day. It is distinguished by acidity, the degree of accumulation of carbon dioxide and alcohol, and the degree of swelling of proteins. Kefir contains ethyl alcohol:

• Three-day kefir contains 0.88% alcohol (should not be consumed by young children and people with epilepsy).
• One-day kefir contains 0.07%.

According to DSTU, 100 g of kefir should have 2.8 g of protein, and the acidity should be in the range of 85-130°T.

The composition of kefir includes:

• Vitamins: A, B1, B2, B3, B6, B9, B12, C, E, H, PP.
• A set of minerals: choline, iron, calcium, potassium, magnesium, sodium;
• sulfur, phosphorus, iodine, chlorine, cobalt, manganese;
• copper, molybdenum, fluorine, selenium, chromium, zinc.

Varieties of kefir

The criterion by which the type of kefir is distinguished is the fat content of the drink:

• Kefir with a fat content of 0% is fat-free.
• Kefir with a fat content of 1%.
• Kefir with a fat content of 1.5%.
• Kefir with a fat content of 2%.
• Kefir with a fat content of 2.5%.
• Kefir with a fat content of 3.2%

Kefir with 0% fat (fat-free)

Before getting fat-free kefir, whole milk is defatted to obtain it, from which it will be produced. Therefore, such kefir will have a fat content of 0%. It is often used as a component of dietary menus and diets for obesity.

100g of fat-free kefir contains:

• Water - 91.4.
• Proteins - 30.
• Fats - 0.
• Carbohydrates - 3.8.
• Kcal - 50.

Kefir with 1% fat

The calorie content of kefir with a fat content of 1% is slightly higher than that of kefir with a fat content of 0%. But the latter is considered a kefir drink, and, therefore, it contains more microelements and vitamins than a fat-free kefir drink. If you want to lose weight, then the calorie content of the two types of kefir under consideration is almost the same, but the usefulness of kefir with a fat percentage of 1 is much greater.

100 g of kefir with a fat content of 1% contains:

• Water - 90.4.
• Proteins - 2.8.
• Fats - 1.
• Carbohydrates - 4.
• Kcal - 40.

Kefir with a fat content of 1.5%

Kefir, which has a fat content of 1.5%, is a nutritious drink that perfectly quenches thirst. Wonderful desserts are prepared on its basis, and for fans of a weight loss diet, this is a primary drink, just like kefir drink and kefir 1%, but the taste is much higher. This kefir is used to prepare summer soups, okroshka and salad dressings. Regular use of one-day kefir with a fat content of 1.5% prevents constipation, and three-day kefir has a fixing property.

100 g of kefir with a fat content of 1.5% contains:

• Water - 90.
• Proteins - 3.3.
• Fats - 1.5.
• Carbohydrates - 3.6.
• Kcal - 41.

Kefir with 2% fat

Kefir with a fat content of 2% is difficult to find on the shelves of our stores. It is presented under the brand name "Baltais". Kefir, in its chemical index, is not much different from kefir with a fat content of 2.5%. The Baltais trademark produces fermented milk products that evoke in the consumer the taste of an environmentally friendly product reminiscent of childhood, healthy rural food and clean ecology.

100 g of kefir with a fat content of 20% contains:

• Water - 88.6.
• Proteins - 3.4.
• Fats - 2.
• Carbohydrates - 4.7
• Kcal - 51.

Kefir with a fat content of 2.5%

Kefir with a fat content of 2.5% contains the most balanced amount of all trace elements and vitamins inherent in this drink. This is the favorite and most purchased type of kefir, since its taste and price completely suit the consumer. It can also be used in diets for weight loss and fasting days.

100 g of kefir with a fat content of 2.5% contains:

• Water - 89.
• Proteins - 2.8.
• Fats - 2.5.
• Carbohydrates - 3.9.
• Kcal - 50.

Benefits of drinking kefir

• The advantage of drinking kefir is its ability to influence the intestinal microflora (suppress the reproduction of pathogenic bacteria).
• Regular consumption of kefir strengthens the immune system of the human body, eliminates the cause of sleep disorders.
• Kefir tends to be easily absorbed by the body, so it is recommended for children, the elderly, and those undergoing rehabilitation after operations.
• Kefir perfectly removes puffiness that appears in kidney diseases, due to its diuretic properties.
• Kefir has a beneficial effect on improving immunity. It is included in the diet of patients with gastrointestinal diseases and anemia.
• Kefir helps to calm the nervous system. It is recommended for chronic fatigue syndrome.
• Kefir is widely used in cosmetology. It is suitable for any type of face, so hair and face masks are made from it.

Harm from drinking kefir

• Kefir, which contains alcohol, is not recommended for children and people who have epilepsy.
• Kefir should not be consumed by people with milk protein intolerance.
• Kefir is not recommended for people with high acidity of the stomach.
• People who suffer from gastric disorders should consume kefir in moderation.
• Kefir has relaxing properties, so it is not recommended to drink it before important events and exams.
• Three-day kefir should not be used by people with duodenal ulcers, pancreatitis and hyperacid gastritis.

Kefir and weight loss diets

Among women who want to lose weight, kefir is a particularly popular product. In addition to the fact that kefir has a beneficial effect on metabolism, it has a low calorie content, even if we consider the fattest of them. Here is an example of the calorie content of 100g of various products:

• In 100g of cookies - 375 kcal.
• In 100g of chocolate - 546 kcal.
• In 100g of kefir, given the different fat content - 30-60 Kcal.

If you give up sweets and replace sweets with kefir, you can lose weight without a diet. You can lose weight if you get into the habit of replacing dinner with a glass of fatty yogurt.

Unloading day on kefir. Every 2 hours drink ½ cup of kefir. A week later, repeat by adding 200 g of cottage cheese. Alternating, in this way, you will notice that you have lost weight in speed. The process of losing weight is not fast, but effective and useful.

For those who are losing weight and counting calories, we present the energy value of kefir:

• 250 ml (glass) - 250g (100 Kcal).
• 200 ml (glass) - 200g (80 Kcal).
• 1 tablespoon with a slide - 18g (7.2 Kcal).
• 1 teaspoon with a slide - 5g (2 Kcal).

If the use of kefir is not contraindicated for you, for some reason, drink it without fail, and you will become healthier, more beautiful and slimmer every day. If, nevertheless, kefir is harmful to your health, replace it with curdled milk, which you can cook yourself at home from whole natural cow's milk, which will bring no less benefits than kefir.

Fat-free kefir is especially popular among people who watch their figure or if they decide to get rid of a couple of three kilograms. The consistency of such a drink is not thick, and it also has a white color, without any clots. You can buy fat-free kefir in the store, and it is also easy to make it at home based on skim milk.

Beneficial features

The benefits of fat-free kefir are due to the low calorie content and rich composition of vitamins and minerals. With regular consumption of the drink in moderation, metabolism improves and blood formation increases. It is necessary to include this product in your diet for hypertensive patients and people with atherosclerosis. In addition, you can see that fat-free kefir gives lightness, as it helps to remove harmful substances and toxins from the body.

The composition of this drink includes choline, which normalizes the level of cholesterol in the blood and increases the protective functions of the body. This product contains a large amount of chlorine, which reduces the swelling of the body. There is also phosphorus in fat-free kefir, which takes an active part in protein synthesis and in the formation of bone and muscle tissue. In large quantities, this product includes potassium, which favorably affects the activity of the cardiovascular system. And, of course, calcium is included in this drink, which strengthens nails, teeth and bones.

Use in cooking

Fat-free kefir is consumed like other variants of this fermented milk drink. Basically, it is used for the manufacture of dietary dishes. This product is used as a dressing for salads, as well as for the preparation of desserts and a variety of drinks.

Harm of fat-free kefir and contraindications

Fat-free kefir can harm people with individual intolerance to the product. Besides, it is worth controlling the amount of drink you drink, as if abused, you can cause problems with the gastrointestinal tract and other diseases. It is enough to consume no more than 2 glasses daily.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Fat-free kefir".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

The energy value Fat-free kefir is 31 kcal.

• Glass 250 ml = 250 gr (77.5 kcal)
• Glass 200 ml = 200 gr (62 kcal)
• Tablespoon ("with a top" except for liquid products) = 18 g (5.6 kcal)
• Teaspoon ("with top" except for liquid products) = 5 g (1.6 kcal)

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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USEFUL PROPERTIES OF KEFIR

Energy value or calories is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie, which is used to measure the energy content of food, is also known as the "food calorie", so the prefix kilo is often omitted when referring to calories in (kilo)calories. You can see detailed energy value tables for Russian products.

The nutritional value- the content of carbohydrates, fats and proteins in the product.

Nutritional value of a food product- a set of properties of a food product, in the presence of which the physiological needs of a person in the necessary substances and energy are satisfied.

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

More than one book has been written about the beneficial properties of kefir. Even serious scientists devoted their dissertations to this drink. By the way, some of them believe that it is in the regular use of sour-milk products that the secret of the highlanders' longevity lies.

And kefir is included in the list of "The most useful foods in the world", which at one time was distributed by the US FDA. By the way, finding decent kefir in the States is a big problem. Well, we are extremely lucky. Products of local dairies can be bought at any store.

What is useful kefir for the body

Let's see what is the use of kefir for the human body? First of all, the beneficial properties of kefir are due to the content of prebiotic lactic cultures. Good bacteria live in our gut and help us digest fiber-rich foods. The quality of digestion often depends on the state of the intestinal microflora. Some physiologists seriously believe that the "stronger" the flora, the better the person's immunity. So, flu prevention can be dealt with not only with fashionable sweet yogurt, but also with a glass of ordinary kefir. Fortunately, lactic cultures are absorbed better from it.

• Doctors recommend kefir for diseases of the liver, pancreas, diseases of the gastrointestinal tract, obesity.
• Kefir is a universal product for regulating the speed of digestion. Fresh kefir weakens, but the "old" - older than 3 days - on the contrary, strengthens.
• Also, kefir has mild diuretic properties, so it is recommended for anyone who has problems with edema and even high blood pressure.
• This fermented milk drink goes well with all grains and flour products.
• And it also allows our body to get a complete protein. If you want to get more protein, look for low-fat kefir, and consume about half a liter per day.

Which kefir is healthier

The answer to the question, “which kefir is healthier?” pretty simple. Nutritionist R.V. Moisenko writes that one should buy only fermented milk products with a shelf life of no more than one week. Usually, these requirements are met by locally produced kefirs, from dairies that are nearby.

Well, if you bought a "long-playing" yogurt, it's better ... to ferment milk with it. By adding 200 ml of this product to 1 liter of plain milk and leaving the saucepan overnight in the kitchen, you will get fresh, prebiotic-rich yogurt for breakfast. But long-term storage kefir itself can contain not only lactic cultures, but also starch-based thickeners, and therefore cannot be considered an ideal healthy product.

Is fat-free kefir good for you?

The benefits of fat-free kefir are often denied. On this subject, it is said that skimmed milk contains less protein, and skimmed kefir itself is often homogenized. Simply put, in order to give the drink a more or less thick consistency, starch, agar or other thickeners are added to it.

In fact, fat-free kefir, which looks more like whey or very liquid kefir, contains the same lacto-cultures and proteins, only less fat and calories. If your diet contains red meat, butter, nuts, vegetable oils and cheeses, as well as egg yolks, it doesn’t make sense to “bother” on the fat content of kefir - you will get enough fat for health anyway. A low-fat product is very convenient to use for making cold summer soups or “filling” cereals and cereals.

When is it good to drink kefir

If you're looking to improve your gut flora, the answer to "when to drink kefir" should be clear. Drink when your stomach is as empty as possible. And use the product with a minimum of additives.

If you just use kefir for pleasure, it has a place in the morning, and in the afternoon, and even in the evening menu.

What is useful kefir at night

Kefir at night is useful as well as at any other time. In addition, kefir drunk at night improves the intestinal flora and strengthens sleep. The milk proteins that it contains are rich in the amino acid tryptophan, a key product for quality and restful sleep.

If you are losing weight or just maintaining your weight, a glass of yogurt will help kill your appetite in the most difficult evening.

Perhaps, you should not abuse kefir at night only for those people who have liquid removed very quickly. Or you should drink a glass of yogurt 2 hours before the intended sleep.

The benefits of a fasting day on kefir

Fasting days on kefir, contrary to popular belief, are more useful not for weight loss, but for speeding up digestion. For the reasons listed above, kefir normalizes the digestive tract.

But for those who have problems with overeating, kefir days, most often, turn out to be too “hard”, and provoke an increase in appetite the next day. To avoid this, after unloading on kefir, you should have breakfast with a dish that will be rich in animal fats and protein. Ordinary chicken or quail eggs are ideal for this purpose.

Harm from kefir

There will be no particular harm from drinking high-quality kefir. However, some people are "at odds" with artificially introduced microflora from outside and may suffer from indigestion after drinking this drink.

In addition, expired low-quality kefir can really poison you. Do not leave the bags warm for more than 1-2 hours, do not “warm up” kefir on the battery and follow the expiration date and everything will be fine.

Contraindications

• Kefir is contraindicated for children under one year old, due to the fact that they have not formed a microflora for its absorption.
• It should not be drunk by those who are lactose intolerant. However, today you can find lactose-free milk and ferment it yourself at home to get a drink similar to kefir.
• Old kefir should not be drunk by people with high acidity of gastric juice and heartburn.

There is no definite answer to the question “What is more useful than kefir or fermented baked milk”. Both products are prebiotics, but thermized milk is used in fermented baked milk. So you should choose based on taste preferences.

For example, fermented baked milk is less sour in taste and many note that the feeling of satiety after it lasts longer.

Milk for making fermented baked milk “languishes” for a long time, so that no extraneous bacteria remain in it, and then it is fermented by thermophilic streptococcus and acidophilus bacillus, which are beneficial to the health of our body.

• There is no single answer to the question of whether kefir or yogurt is healthier either. Both products are good, however, if we are talking about natural yogurt with bifidobacteria, and not about sweet imitation with starch and fruit flavors.
• Well, whether curdled milk or kefir is more useful, everyone decides, depending on the individual characteristics of digestion. Sometimes curdled milk is too acidic and can cause heartburn.
• And finally, considering what is healthier than kefir or milk, we can say that sour-milk is traditionally better absorbed in adults, but fresh in children