Various boons of yogurt and kefir: Which is better for health


Yogurt generally contains more zinc, riboflavin, and vitamin B12, while kefir has more protein, selenium, vitamin A, and vitamin D

Fermented dairy products often associated with various health benefits are yogurt and kefir, but have different characteristics.

Food security

If you're wondering which is better for health, yogurt or kefir, you should know that both are nutrient-rich and contain beneficial bacteria, making them popular with health-care consumers. Exploring their manufacturing processes, differences and health benefits can help you choose what's best for you.


Yogurt and kefir are formed by fermentation and acidification of milk. The primary goal of fermentation is food safety and long-termism, but it is also known for its health benefits.


Yogurt production

Yogurt is produced by pasteurization of milk to kill harmful microorganisms, then adds “starter cultures” Lactobacillus bulgaricus and Streptococcus thermophiles. 


Milk is kept warm so that those bacteria can ferment lactose into lactic acid, resulting in a pungent flavor and a smooth yogurt texture. Bactobacillus acidophilus and Bifidobacteria spp are also often added.


Cephyr production

Similarly, kefir starts with pasteurized milk, but kefir grains, which are clumps of bacteria and yeast, are used to ferment milk.


These grains, resembling small cauliflower flowers, ferment lactose to produce a spicy, sparkling beverage known as kefir.


Both yoghurt and kefir are available in dairy and non-dairy forms, as well as in both plain and flavored varieties. Greek yogurt, an estimated, denser version, is also popular.


Nutritional composition

Both yoghurt and kefir provide essential nutrients like calcium, phosphorus and vitamin B5. However, yogurt generally contains more zinc, riboflavin, and vitamin B12, while kefir has more protein, selenium, vitamin A, and vitamin D.


Probiotics, useful bacteria present in yoghurt and kefir, support gut health by helping digestion, preventing the growth of harmful microorganisms, and strengthening the lining of the intestine.


Yogurt typically has about 100 million colony-forming units (CFUs) per gram, although this can vary. Kefir, with its diverse microbial content, can have even higher levels of beneficial bacteria.


Different types of yogurt and kefir contain different amounts of lactose. Greek yogurt usually has less lactose than other species, making it a better option for people with lactose intolerance. Both yogurt and kefir with vibrant cultures can improve lactose digestion and reduce symptoms of non-commissioning.


Use in diet

The creamy texture and spicy yogurt flavour make it versatile for both sweet and savory dishes, while the sparkling and spicy nature of the kefir is great for beverages and smoothies. Kefir can also replace the buttermilk in recipes and is available in a number of variants, including plant-based options.


Health benefits

Choosing between yogurt and kefir depends on personal preferences. Both provide essential nutrients and are associated with health benefits such as reduced risks of breast and colon cancer, type 2 diabetes, better regulation of body weight, and improved heart, bone, and bowel health.

 

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