HOW MUCH PROBIOTIC IN

KEFIR & YOGURT?By Probiotics Expert: Dr. Raga

What is probiotics?

Probiotics are microorganisms such as bacteria and yeasts which are believed to be beneficial to the body when consumed in adequate amounts.

According to most researchers, they believe that probiotics are able to aid in the improvement of digestive imbalances. It has been thought by the researchers that when the microflora in the intestines are not balanced in the way that they should be, certain health problems arise such as disorders of the gastrointestinal tract.

Probiotics are known to help in restoration of the right amount of beneficial bacteria in the intestines which overall affects improved overall health.

Kefir

Kefir is a fermented milk product which is believed to have originated from the Caucasus Mountains in Eastern Europe.

Commercial Kefir is produced from a milk product that is heated to remove possibly pathogenic bacteria. Then, a mixture of bacteria and yeasts is added for fermentation. This starter culture is called kefir grains which has a cauliflower like appearance. This is what gives kefir a unique taste and texture. Home grown Kefir only requires grains.

The bacteria used in kefir production is Lactobacillus caucasius which turns the lactose to lactic acid. This results to its tangy taste.

Meanwhile, the yeasts, Saccharomyces kefir and Torula kefir, ferment lactose into a small amount of carbon dioxide and alcohol. This plays a role in its carbonation.

Kefir Benefits

Nutrient source: Kefir contains essential nutrients and minerals that are important for proper functioning of the body such as protein, vitamin D, calcium, and calories

Probiotics: It aids in the maintenance of digestive health and prevents growth of harmful bacteria in the intestines. Also, helps in prevention of digestive disorders.

Eases off lactose intolerance Weight loss due to its low calorie

contents Possible cancer prevention

Kefir Probiotic Count

Kefir contains some probiotic strains which cannot be found in yogurts. These are Lactobacillus Caucasus, Leuconostoc, Acetobacter species, Streptococcus species, Saccharomyces kefir and Torula kefir.

It has three times the amount of probiotics that are in yogurt. This is because of the fact that in order to ferment a milk with kefir, 10 to 20 different types of probiotic bacteria and yeasts should be mixed.

For example an organic kefir is comprised of about 40 billion probiotic organisms per half cup serving.

Yogurt

Another fermented milk product which is made through bacterial fermentation of milk. The bacteria used in the production of yogurt is called “yogurt cultures”.

In the process of fermentation, the lactose (milk sugar) is turned into lactic acid as a by-product. This gives yogurt its tangy taste and texture.

Some of the probiotic strains it contains are  Lactobacillus delbrueckii subsp. Bulgaricus and Streptococcus thermophilus bacteria.

Yogurt Benefits

Nutrient content: Yogurt is known to be rich in nutrients and minerals such as protein, calcium, riboflavin, vitamin B6 and vitamin B12.

Also tolerable by people who have lactose intolerance

Aids in preventing antibiotic-associated diarrhea

Consumption of low-fat product like yogurt can aid in help in weight loss

Beneficial in prevention of osteoporosis

Yogurt Probiotic Count

A typical yogurt contains about 6 strains of probiotic bacteria

Common probiotic strains that are used for most yogurt products are lactobacillus, streptococcus, and bifidobacterium

A Greek yogurt commonly contains approximately 60 million CFU per gram. Some probiotic yogurts roughly reach 1 billion CFUs per serving.

Comparison between kefir and yogurt

Both kefir and yogurt are cultured or fermented milk products. However, their main difference lies on the strains of probiotics they contain as well as the amount.

Another difference between the two is that the beneficial bacteria that is in yogurt are only transient. This means these bacteria only reside in the intestines for a certain period of time. However, these bacteria maintains the balance of the digestive system.

On the other hand, kefir contains probiotics which are more likely to colonize the intestinal tract. This means that probiotics from kefir are able to multiply and establish their colony there for a longer time.

My Favorite Probiotic

Both Kefir and Yogurt are great when they are homemade. The only problem that I have with them is much of the benefits are lost when they are bought from the store.

Probacto is the best probiotic that I have ever run into. They use multiple strains and they are spore forming so they can last while not refrigerated. They do not use cheap bacteria, but expensive ones such as B. Subtilis.

Probacto also contains prebiotics to help stimulate the growth of beneficial bacteria in your gut.

Probacto contains digestive enzymes to assist in your digestion.

Probacto is enteric coated and made to be slow release so it will release in your gut gradually.

Conclusion

Kefir and yogurt are actually both beneficial probiotic products. However, there have been a debate nowadays as to which is a better probiotic food source. If it will be based on the amount and length of stay at the intestine, kefir is indeed better than yogurt. Although that’s the case, they are still both very helpful food products that aid in our maintenance of health. These do not only provide beneficial bacteria but also some nutrients and minerals. It depends on a person’s preference which one he/she will want to consume.