What are the best ways to incorporate dairy kefir into my diet?
The easiest ways to eat dairy kefir are to drink it plain or blended into a smoothie, pour it over oats or cereal, or use it in place of buttermilk or yogurt in dressings and baking. Start with a small amount, since kefir can cause gas and bloating at first. Plain kefir has about 52 calories per 100 g, and flavored ones have more sugar.
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In this article
How can you add kefir to your diet?
Kefir is a tangy fermented milk drink with the consistency of a thin yogurt. It works anywhere you would use buttermilk, yogurt or milk.
| Use | How |
|---|---|
| Drink it plain | Cold in a small glass, or with a little fruit |
| Smoothies | Replace milk or yogurt with kefir; blend with banana or berries |
| Overnight oats | Use kefir as part or all of the liquid |
| Cereal or granola | Pour over instead of milk |
| Salad dressing and dips | Use in place of yogurt or buttermilk with herbs, lemon and salt |
| Baking | Swap for buttermilk in pancakes, muffins or breads; the acid helps them rise with baking soda |
| Soups and sauces | Stir in at the end, off the heat, since high heat curdles it and kills live cultures |
How much should you have?
There is no official recommended amount. Because kefir can cause gas and bloating when you first try it, many people begin with a few tablespoons or half a glass and build up. If it suits you, a glass a day is a common pattern, but that is general habit, not medical advice.
What is in kefir nutritionally?
A reference summary gives plain kefir per 100 g as about 52 kcal, 6.9 g sugars, 3.6 g protein and 1 g fat. Values vary by brand, milk fat and whether it is flavored, so use the label on your pack.
What should you look for when buying?
- Plain, unsweetened kefir has the least sugar.
- Flavored kefir can contain a lot of added sugar.
- The label may say live and active cultures; strains and counts vary by brand.
- Check the use-by date, and keep it refrigerated.
Kefir vs yogurt
Kefir is thinner, tangier and slightly fizzy; yogurt is thicker. They can often be swapped in recipes, adjusting the thickness.
Who should check first?
People with a milk allergy should avoid dairy kefir. Those with lactose intolerance, a weakened immune system or histamine sensitivity should ask a doctor or dietitian first.
People also ask
What is the easiest way to start drinking kefir?
Try a small glass of plain kefir or blend it into a fruit smoothie, and increase slowly.
Can I cook with kefir?
Yes, in baking and dressings. Heat reduces live cultures and high heat can curdle it.
Is kefir the same as yogurt?
No. Kefir is thinner and tangier and is made with kefir grains; yogurt is thicker.
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