Traditional Kefir Made Easy
Overview
Kefir grains are a combination of bacteria and yeasts in a matrix of proteins, lipids, and sugars. This symbiotic matrix forms "grains" that resemble cauliflower. Many different bacteria and yeasts are found in the kefir grains, which are a complex and highly variable community of lactic acid bacteria and yeasts.
Kefir grains contain a water soluble polysaccharide known as kefiran that imparts a rope-like texture and feeling in one's mouth. Kefir grains appear white to yellow and are usually the size of a walnut, but may be as small as a grain of rice.
Traditional kefir is fermented at ambient temperatures, generally overnight. Fermentation of the lactose yields a sour, carbonated, slightlyalcoholic beverage, with a consistency similar to thin yoghurt. Kefir fermented by small-scale dairies early in the 20th century achieved alcohol levels between 1 and 2 percent, but kefir made commercially with modern methods of production has less than 1% alcohol, possibly due to reduced fermentation time.
Variations that thrive in various other liquids exist. They may vary markedly from kefir in both appearance and microbial composition. Water kefir (or kefir d'acqua) is grown in water with sugar (sometimes with added dry fruit such as figs, and lemon juice) for a day or more at room temperature.
Health and Nutrition
One can change the nutrient content by simply fermenting for shorter or longer periods. Both stages have different health benefits. For instance, kefir over-ripened (which increases the sour taste) significantly increases folic acid content. The title of one study (funded by Lifeway Foods) claims that kefir also aids in lactose digestion as a catalyst. However, the study only shows that there is simply a lower amount of lactose in kefir than in whole milk. The lactose still had an effect on the lactose-intolerant adults involved in the study.
The kefiran in kefir has been shown to suppress an increase in blood pressure and reduce serum cholesterol levels in rats.
Kefir contains compounds that have antimutagenic and antioxidant properties, although it is not clear whether these compounds are beneficial when kefir is consumed.
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