🎉 NEW soft, tangy, delicious corn & soy free goat chevre! BUY CHEVRE.

What is milk kefir? How's it made? What are the health benefits?

written by

Marie Reedell

posted on

October 6, 2023

milk-kefir.jpg

What is milk kefir? 

MILK KEFIR is similar to a drinkable yogurt but with a unique, tangy taste and a little fizz. Depending on how it's made, it can be thicker, thinner, smooth, clumpy, flat, or bubbly. Some describe it as "the champagne of dairy". You can drink it (or give it to your pets to lap up), pour it over cereal, use is as a base for smoothies, or incorporate it into various dishes that call for dairy. 

Milk kefir is known for its probiotic content, which means it contains live microorganisms that can be beneficial for gut health. These probiotics may support digestion, boost the immune system, and have other potential health benefits (you can read a lot more about that below).

How is kefir made? 

MILK KEFIR is a fermented dairy beverage, traditionally made for thousands of years by inoculating milk with kefir grains. Kefir grains are not "grains" in the traditional sense (they're not corn or soy!). They're actually small, gelatinous, clearish, whitish, squishy colonies of yeast and lactic acid bacteria. When added to milk, these grains ferment the lactose (AKA milk sugars), resulting in yummy kefir.

In modern times, kefir can be made in two ways: 

  1. Cultured with kefir grains. This results in a robust drink. It will likely be bubbly and a bit clumpy. And the flavor can be strong. It contains the most diverse range of probiotics. *Any MILK KEFIR that Miller's makes with real kefir grains has the word "Bursting" in the name, since it's super bubbly.
  2. Cultured with a freeze dried kefir culture. This results in a milder and more predictable kefir. It will be smoother, have a milder flavor, and be a little bubbly. In contains a predictable number of probiotics. The culture is typically purchased as a pre-made product.

No matter which type of culture you use, the process for making kefir is the same. Here's how you typically make it:

  1. Add culture to milk: Kefir grains or kefir culture are added to milk. Raw or pasteurized milk can be used.
  2. Let it ferment: Let the cultured milk sit at room temperature for 12 to 48 hours. The microorganisms will metabolize the lactose in the milk. This fermentation process produces lactic acid, carbon dioxide, and a range of other compounds. The lactic acid gives kefir its tangy flavor, while the carbon dioxide creates effervescence, giving kefir a slightly bubbly or fizzy texture.
  3. Strain: If using kefir grains, you will strain out the grains when it's done fermented. Then, the grains can be reused to make more kefir. If you prefer silky smooth kefir, you may also want to strain kefir made with a freeze dried culture.

*It's worth noting that kefir can also be made with non-dairy milk alternatives like coconut milk, almond milk, or soy milk, resulting in non-dairy kefir, but the traditional version is made with cow's milk or goat's milk.

What are the health benefits of kefir?

MILK KEFIR is often touted for its health benefits. Here are some potential advantages associated with consuming milk kefir:

  1. Probiotics: Milk kefir is rich in live beneficial microorganisms, including various strains of lactic acid bacteria and yeast. These probiotics can help maintain a healthy balance of gut bacteria, potentially improving digestion and promoting gut health.
  2. Digestive Health: Probiotics in milk kefir may alleviate digestive issues such as diarrhea, irritable bowel syndrome (IBS), and lactose intolerance. They can help break down lactose, making kefir easier to digest for some lactose-intolerant individuals.
  3. Immune Support: A significant portion of the immune system resides in the gut, and a balanced gut microbiome can help strengthen the immune response. Consuming kefir may contribute to immune system support.
  4. Nutrient Content: Kefir is a good source of essential nutrients such as calcium, protein, vitamins (e.g., B vitamins), and minerals. It can be a valuable addition to a balanced diet.
  5. Anti-Inflammatory Properties: Some studies suggest that kefir may have anti-inflammatory effects, potentially helping to reduce inflammation in the body.
  6. Potential Weight Management: Probiotics in kefir may play a role in weight management and metabolism.
  7. Skin Health: Improved gut health can sometimes be associated with healthier skin, as an imbalance in gut bacteria may contribute to skin conditions. Kefir's probiotics might help support better skin health.
  8. Bone Health: Kefir is a source of calcium and vitamin K2, both of which are essential for bone health. Consuming kefir may contribute to maintaining strong bones.

It's important to note that the health benefits of milk kefir can vary among individuals, and more research is needed to fully understand its potential impacts on different aspects of health. Additionally, the quality of kefir can vary depending on factors such as the source of milk, the specific strains of bacteria and yeast present, and the fermentation process.

How is kefir different from yogurt?

MILK KEFIR and yogurt are both fermented dairy products, but they have key differences:

  1. Microorganisms and Culture: Yogurt is made from strains of probiotic bacteria only. Kefir is made from a combination of lactic acid bacteria and yeasts. Because of this, kefir has a wider variety of probiotics when compared to yogurt.
  2. Probiotic Benefits: I've heard it said that yogurt cleanses the gut but kefir adds to the gut's microbiology.
  3. Taste and Texture: Yogurt has a creamy texture and a tangy taste. It's smooth and relatively thick (and can be made thicker with straining). Kefir has a thinner consistency, a more sour flavor, and is often a bit lumpy and bubbly.
  4. Fermentation Temperature: Yogurt is cultured at a higher temp (100-110F), whereas kefir is cultured at room temp (70-80F). Kefir can also be cultured for longer periods of time, adding to its robust microbiology.
  5. Lactose Content: Since kefir is typically fermented for a longer period of time, kefir will often have less lactose than yogurt.

Both yogurt and milk kefir are nutritious, probiotic-rich dairy products with potential health benefits. Choosing between the two comes down to personal taste preferences and specific dietary and health goals. Some people enjoy both for their distinct flavors and textures, while others may have a preference based on the types of probiotics they want to incorporate into their diet.

Ready to incorporate kefir into your diet?

If you're interested in incorporating MILK KEFIR into your diet for potential health benefits, it's a good idea to start with small amounts and monitor how your body responds. As with any dietary changes, it's recommended to consult with a healthcare professional, especially if you have specific health concerns or dietary restrictions.

More from the blog

Raw milk or fermented dairy and lactose intolerance. Why might it help?

I was misinformed. At some point, I read that raw milk contains lactase. As it turns out, this is not true! It is true that raw milk contains many live enzymes that are inactivated during pasteurization. But, what about lactase? I’ve heard many anecdotal stories from people who are lactose intolerant... but can handle raw milk or fermented dairy. If raw milk, yogurt, kefir, or cheese doesn’t contain lactase, then why is that?

Our bone broth tested negative-ish for heavy metals 🥳 NATURAL AND CLEAN

Over the past few months a bunch of people asked us if we tested our bone broth for toxic heavy metals. When we get the same question a lot, we of course look into it. My first question was --- Is there an issue with toxic metals in bone broth? As it turns out, yes, there "can" be an issue! Heavy metals are naturally present in our environment. We need the "good" heavy metals to thrive: iron, zinc, magnesium, copper, etc. But, we can 100% do without the toxic heavy metals: arsenic, cadmium, lead, mercury, etc. Too many toxic heavy metals can lead to a host of pretty awful issues: nervous system damage, cardiovascular issues, cancer, endocrine disruption, kidney damage, and so on. Our body is designed to excrete heavy metals through urine (and a little bit through sweat, hair, and breastmilk too)... but only so much. There's a limit. If you're overloaded, your body will store those heavy metals in your bones, blood, tissues, and organs. Similarly, if an animal is exposed to heavy metals via food, water, air, dust, or soil, those heavy metals accumulate in the bones. Maybe the farm's soil or air is contaminated from a nearby factory. Maybe the pipes for the water has lead solder connecting them. Maybe the feed a farm is buying was grown on contaminated soil or processed on contaminated equipment.  And, of course, a main purpose of bone broth is drawing out as much as possible from the bones. If there are heavy metals in bones, they will make their way into the broth. This is especially true when you pre-soak with apple cider vinegar and simmer for 48 hours to make it thick and gelatinous (like our broth). And that led me to my second question --- Should I be concerned about every bone broth? Where is the fear coming from? Well... it seems it might be a little political. There was a study done in the UK in 2013 that scared a lot of people. It's titled "The Risk of Lead Contamination in Bone Broth Diets". This study found high levels of lead in organic chicken bone broth, which is quite concerning. And, in fact, this one study is still cited in articles written today! Let's dig a little deeper. Let's go farther than the short abstract. Here are the broths tested in the study and their test results for lead:  (9.5 parts per billion): Broth made from tap water plus skin and cartilage(7.01 parts per billion): Broth made from tap water plus bones(2.3 parts per billion): Broth made from tap water plus meat(0.89 parts per billion): Tap water alone cooked for the same amount of time as a control. But, they only used organic chicken from one farm. And, there's zero information about that farm, their practices, the feed, and the broth recipe. Did they use vinegar or wine in the broth? Was the chicken's water contaminated with lead? What was the quality of the feed and the soil? Were the chickens raised indoors or outdoors? So many unanswered questions! All we get is that it was one "organic chicken" that created a lead issue with broth. Another curious thing is that the broth with skin and cartilage contained more lead than the broth made with just bones. Bones are where lead is stored, so why wouldn't the broth made with bones only contain more lead? It's an odd result. Moreover, the abstract of the study specifically called out "bone broth diets" like GAPS and paleo. They even go so far as to write, "In view of the dangers of lead consumption to the human body, we recommend that doctors and nutritionists take the risk of lead contamination into consideration when advising patients about bone broth diets." That's quite curious. Why are they worried about these diets? Are the researchers anti healing through food? Who funded the research? Is it political? My opinion? This study is not comprehensive. It does not speak to all bone broths. But it does cover a potential issue if the water or animals are overloaded with heavy metals. What I glean from this study is that we need more research. We don't need fear to spread and people to stop drinking broth from this one study. Regardless of whether the fear was fabricated or legit, we tested our bone broth anyway. After all, it's always nice to validate that your food choices are as clean as you think. For Miller's, here were my concerns before testing: What if there's mercury in the fishmeal in our chicken feed?What if the soil that our animals live on is contaminated?What is the well water that the broth is made with is contaminated?What if the Celtic sea salt has lots of heavy metals? We got the test results back. I was super excited. But, I was also confused. At face value, it appeared that our bone broth tested NEGATIVE for arsenic, cadmium, lead, and mercury. You can find the test results right here! You'll notice that, for every sample, the results are "<0.01 mg/kg" and "<0.02 mg/kg".  I asked the lab what the "<" means. They said that it indicates their limit of quantitation (LOQ), the lowest concentration that can be accurately tested using the test procedure in that sample type. So the results simply report that none of the metals tested were found in the sample above the specific reporting LOQs. Whether or not they were present below this LOQ is information that is not provided by the test. When talking to the lab, I told them what we needed and assumed that this test would go below a 1 ppb. So, when the results came in, I assumed that a "mg/kg" was the same as a part per billion (ppb). Ummm... that math wasn't write! A "mg/kg" is actually a part per million (ppm). That means that the test we ran had results saying that the broth had less than 0.02 ppm (or 20 ppb) of arsenic and lead. And, it had less than 0.01 ppm (or 10 ppb) of cadmium and mercury. For some reference, the EPA says that less than 15 ppb of lead is safe in drinking water. Not saying that I agree, but it's a good reference point.  These results are good. It means the broth definitely isn't overloaded with toxic heavy metals. But, it's not good enough!!! We need to test again! We really need to a lower LOQ. We need to know the results with an accuracy of as low as 1 ppb. It looks like the lab we sent the original samples to doesn't have an LOQ that low. So here I am on the hunt for a lab to do it again. As soon as I can, I'll send samples in again and paying for more expensive testing to get the info you deserve. Stay tuned! I hope to have the new results in by the end of April 2025. Do you worry about toxic metals (or other junk) in your food? Where have your fears stemmed from? I'd love to hear from you. You can comment below (no account required) or contact us ðŸ˜Š ----- Sources The risk of lead contamination in bone broth dietsBone Broth and Lead Toxicity: Should You Be Concerned?Bone Broth and Lead Contamination: A Very Flawed Study in Medical HypothesesBone Broth, Collagen, and Toxic Metals: A Research Review