Kefir Vs. Yogurt: Which One is Healthier?

 
 Unadorned low-fat yogurt (1 cup)
Unadorned low-fat kefir (1 cup) 

Energy
107
104

Protein
8.92 grams (g)
9.21 g

Weighty
2.64 g
2.48 g

Carbohydrate
12 g
11.6 g

Overall sugars
12 g
11.2 g

Calcium
311 milligrams (mg) (24% of the Day by day Price or DV)
316 mg (24% of the DV)

Phosphorus
245 mg (20% of the DV)
255 mg (20% of the DV)

Zinc
1.51 mg (14% of the DV)
1.12 mg (10% of the DV)

Selenium
5.61 micrograms (mcg) (10% of the DV)
8.75 mcg (16% of the DV)

Riboflavin
0.364 mg (28% of the DV)
0.328 mg (25% of the DV)

Pantothenic Acid
1 mg (20% of the DV)
0.936 mg (19% of the DV)

Diet B12
0.952 mcg (40% of the DV)
0.705 mcg (29% of the DV)

Diet A
23.8 mcg (2.64% of the DV)
416 mcg (46% of the DV)

Diet D
0 mcg
2.43 mcg (12% of the DV)

Each yogurt and kefir are full of vitamins, making them reliable additions to the vitamin. When evaluating a one-cup unsophisticated low-fat serving of each and every, they percentage similarities in calorie content material and crucial vitamins like calcium, phosphorus, and diet B5 (pantothenic acid).

On the other hand, there are some variations to notice. Yogurt edges forward in zinc and riboflavin (diet B2) in comparison to kefir and boasts upper ranges of diet B12. At the alternative hand, kefir do business in a bit of extra protein and glows with upper quantities of selenium, diet A, and diet D.

Probiotics live microorganisms that trade in condition advantages when taken in enough quantities. Probiotics, sometimes called “good bacteria” are naturally provide to your intestine and will assistance intestine condition in diverse techniques. They may be able to manufacture it more straightforward for issues to progress in the course of the intestines, prevent destructive microorganisms from rising, and toughen the intestine’s protecting lining. Over 100 trillion microorganisms are within the intestine.

Probiotics also are present in fermented meals like yogurt and kefir. Research on yogurts containing S. thermophilus and L. delbrueckii subsp. bulgaricus discovered various ranges, from lower than 10,000 to over a thousand million colony-forming gadgets according to gram or millimeter (CFU/g or ml). Colony-forming gadgets (CFUs) are some way of counting reside microorganisms. In line with analysis, yogurt comprises a mean of 100 million colony-forming gadgets according to gram.

Microorganisms in Kefir

The starter tradition in kefir is kefir grains, made up of micro organism and yeast. The foremost bacterial species in kefir grains are:

Lactobacillus kefiranofaciensLacticaseibacillus paracaseiLactiplantibacillus plantarumLactobacillus acidophilusLactobacillus delbrueckii subsp. bulgaricus

Essentially the most regular yeast species in kefir grains are:

Saccharomyces cerevisiaeS. unisporusCandida kefyrKluyveromyces marxianus ssp. marxianus

The selection of reside microorganisms in kefir grains is as follows: 100 million CFUs of lactic acid micro organism, 1-10 million CFUs of yeast, and 100,000 CFUs of acetic acid micro organism according to gram.

Date kefir would possibly appear to be fermented with a much wider array of microorganisms and in larger amounts, cultured dairy merchandise in most cases preserve upper ranges of microorganisms in comparison to alternative fermented meals. Nonetheless, the microbial rely in a fermented product would possibly range relying on its month and foundation. Sadly, there’s tiny data to be had at the selection of reside microorganisms in maximum fermented merchandise bought in retail outlets. This data is most often now not integrated on product labels.

One simple option to resolve if a refined dairy product has important quantities of reside microorganisms is to seek for the “live and active cultures” seal at the product. This seal signifies that the product has no less than 100 million cultures according to gram of product on the while of producing, which is ten instances upper than the minimal ranges required through the U.S. Meals and Drug Management (FDA).

Under are the lactose contents—in grams according to 100 grams (g) or 3.5-ounce (oz.) serving—of diverse yogurt and kefir merchandise, sourced from the USDA Meals and Nutrient Database. For reference, a 100-gram portion of total milk comprises 4.81 g of lactose. It’s noteceable to notice that lactose content material for alternative yogurt and kefir sorts, like low-fat yogurt, flavored yogurt, and full milk kefir, isn’t to be had within the USDA database.

Unadorned total milk yogurt: 3.35 gPlain total milk Greek yogurt: 2.61 gPlain non-fat Greek yogurt: 2.57 gPlain low-fat kefir: 3.7 gStrawberry low-fat kefir: 3.23 g

In accordance with the lactose content material knowledge equipped, on a gram-for-gram foundation, apparently that Greek yogurt, each total milk and non-fat sorts, in most cases has decrease lactose content material in comparison to the alternative yogurt and kefir choices indexed.

On the other hand, analysis presentations that eating yogurt or kefir containing reside, energetic cultures can be enhanced the digestion of lactose and shorten signs of lactose intolerance in people who have problem digesting lactose. The reside and energetic cultures in yogurt and kefir would possibly grant lactase, the enzyme required to fracture unwell lactose.

It’s noteceable to tell apart lactose intolerance from dairy (whey or casein) allergic reaction, which is a situation the place the excepted machine reacts to the proteins in milk and milk merchandise. People with lactose allergic reaction must keep away from lactose-containing merchandise. Should you suspect you’ve got both situation, in quest of steerage from a healthcare skilled is really useful for right kind analysis and control.

Creamy and fairly tangy, yogurt is a flexible dairy product loved by itself or as an aspect in each candy and savory dishes. Its clean texture makes it best possible for breakfast with granola or fruit, or as a creamy bottom for salad dressings and dips.

Yogurt is to be had in diverse flavors like unsophisticated, fruit-added, or Greek-style. Choices come with non-fat, low-fat, and whole-milk sorts, in addition to plant-based choices constructed from resources comparable to soy and almond.

With a thinner consistency and a extra pronounced tanginess in comparison to yogurt, kefir is a fermented dairy beverage. Its bubbling nature makes it a refreshing drink by itself or mixed into smoothies.

Kefir’s tangy taste profile provides a singular twist to dishes when old as an alternative choice to buttermilk in recipes or drizzled over salads as a dressing. You’ll be able to significance kefir in park of milk for French toast and to find recipes for kefir ice cream on-line. Matching to yogurt, there are diverse choices to be had for kefir together with whole-milk-based, low-fat, non-fat, unsophisticated, flavored, and plant-based.

Whether or not yogurt or kefir is healthier for condition in the long run will depend on person personal tastes. For the reason that dairy is a meals staff lavish in crucial vitamins comparable to protein, calcium, and potassium, and spotting that 90% of American citizens don’t devour plethora dairy, choosing any mode of dairy, whether or not it’s yogurt, kefir, or any other dairy or fortified non-dairy product, is preferable to abstaining solely.

Plus, analysis means that incessantly eating fermented milk merchandise, like yogurt and kefir, is connected to a decrease chance of breast most cancers and colorectal most cancers, in addition to kind 2 diabetes. It will possibly additionally backup with keeping up a wholesome weight and advertise higher center, bone, and intestine condition.

Yogurt and kefir are fermented milk merchandise that grant a lavish supply of crucial vitamins like protein, nutrients, and minerals and likewise boast the presence of really helpful reside and energetic cultures. Those cultures give a contribution to digestive condition and would possibly trade in backup condition advantages.

Each yogurt and kefir are extremely flexible, seamlessly integrating into a number of foods and snacks. Their versatility lets in for simple incorporation right into a balanced vitamin, selling total condition and well-being.