Introduction to Milk Kefir

Historical and cultural context of milk kefir

1. Kefir originated thousands of years ago in the mountains of the North Caucasus in Russia, from where it spread everywhere. It’s believed that it was first discovered by sheep herders who accidentally fermented milk in their leather flasks. The impressive effects and health benefits of the resulting mixture soon spread around the tribes, and the rest is history…
2. Whatever its particular origins, the fact is the probiotic beverage has become a worldwide phenomenon. As a matter of fact, the global kefir market size is estimated to reach $1.84 billion by 2027.

Health benefits of milk kefir

1. Kefir boasts an impressive range of benefits, supported by several scientific studies. Whether it’s to improve your digestion and gut health, reduce inflammation, or strengthen your bone health, this incredible fermented drink can (probably) help!

2. It’s a superfood

   Kefir is loaded with vitamins, minerals and essential nutrients, including calcium, magnesium, protein, and vitamins B2 and B12. The fermentation process of kefir increases the availability of its nutrients, which means we benefit more from these substances than if we were to simply drink a glass of regular milk.

3. Happy gut, happy life

   Be good to your gut, and your gut will be good to you! Eating fermented foods such as kefir can really help with digestion by increasing the diversity of the good bacteria living in your gut. To put it simply, a more diverse gut microbiome is a healthier one. The probiotics in kefir, in particular, are exceptionally good at surviving in the often adverse conditions in your gut.

4. Anti-inflammatory effects
5. Kefir is an amazing anti-inflammatory! Granted, inflammation is not necessarily a bad thing: it’s simply an immune system response to illness that helps you fight off disease and heal better. Chronic inflammation, on the other hand, can lead to several health conditions, including arthritis, heart disease, stroke, and type 2 diabetes. We now know that some specific components in kefir can lower the activity of the proteins that activate immune responses and cause inflammation. Accordingly, the probiotics in kefir have also been shown to strengthen your immune system, which leads to a stronger environment where inflammation can’t thrive.

6. Cholesterol and blood pressure

   Milk kefir can lower cholesterol and blood pressure!

7. Milk kefir can improve bone health!

   Kefir is credited with promoting bone health. It’s a great source of calcium, phosphorus, and magnesium - all essential nutrients for maintaining strong bones. Kefir also contains vitamins K and D. The first plays an important role in bone metabolism, while the latter improves calcium absorption in your gut, which, again, is great for bone health.

The role and chemistry of different milks

1. Sounds straightforward - and for the most part it is - but selecting the right type of dairy milk for your kefir is an important choice. From pasteurized to homogenized to organic and non-organic, every single option will affect your finished product in terms of taste, texture, and even nutritional profile. 

   While most types of milk will culture well, there are some factors to keep in mind when selecting what to use for your homemade kefir:

2. Cow milk

   Cow milk is the default option for culturing at home or in commercial use. It produces a tangy, thick and smooth milk kefir.

3. Goat milk

   Goat milk is getting more and more popular. Compared to cow milk, it makes a slightly thinner kefir with a more distinctive taste. 

4. Sheep milk

   Sheep milk is yet another good option. It contains more proteins and natural sugars compared to cow milk, which makes for an ultra creamy kefir. 

Pasteurization

1. Pasteurized and homogenized milk is the most common and accessible choice for making milk kefir and great for rehydrating kefir grains. 

   While some people rave about the wonders of raw milk since it comes with its own set of the good bacteria, that bacterial count could potentially be too high - which could in turn make it more difficult to culture the milk properly since they will compete with the bacteria in the kefir. So if using raw milk, we highly recommend using the freshest option available from a local source with inspections. 

   Where possible, avoid ultra pasteurized milk and milk treated with antibiotics. The main issue is that ultra-pasteurized milk is heated at high temperatures for a longer period, which is less than ideal when making kefir.

Fat content

1. As a basic rule, the richer the milk, the creamier the kefir. You can absolutely still use reduced-fat or even non-fat milk, just be aware that your end result will be thinner than kefir made with whole milk. The low-fat kefir options you find in stores include extra additives and stabilizers to make up for that textural difference.

How non-dairy milks interact during the fermentation process

1. Most people can benefit from kefir, and in some cases, even dairy-free folks! We will explore the pros and cons of different types of milk in more detail in the next chapters. 

   As mentioned above, different milk sources produce different products: but they’re still loaded with tons of probiotics and all the good stuff! For starters, non-dairy kefir tends to be on the thinner side. The higher amounts of water in plant-based milk can also cause the kefir to separate into whey and curds. Another challenge is the fact that a lot of non-dairy milks are low in carbohydrates and naturally lactose-free, and the microbes need some form of sugar to consume to generate lots of probiotics. 

   The good news is that there is always a solution, and you can absolutely still enjoy dairy-free kefir (again, more later!). Even better news? Nuts and seeds are a source of prebiotic which is basically food for the good bacteria!

The milk kefir process, demystified

1. To make kefir, it takes a team. A team of teeny tiny microbes. All in all, it’s an extremely simple ferment to safely make at home, with minimal tools and ingredients required. 

   The stuff you find in stores is typically made with a starter culture powder instead of the grains, while homemade kefir contains way more strains of bacteria and yeasts - which basically means a higher number of cultures and probiotics. 

   Conclusion: homemade kefir is just superior! It’s better for your health, and also your wallet. Arguably, it also tastes infinitely better than store bought kefir. A total win-win!

2. The science behind kefir fermentation

   Let’s talk about science. Here’s what you should know: Kefir is a tangy and probiotic-rich drink that is incredibly versatile and good for you. It is the fortunate result of an acidic and al­co­holic fer­men­ta­tion. 

   That happens basically by combining milk, bacteria, and yeast. To make it, a symbiotic culture of milk bacteria and yeast is added to milk, which then converts lactose - or the milk sugars - into lactic acid by the influence of lactic acid bacteria. 

   Lactose is nothing more than a sugar found in milk consisting of glucose and galactose fragments. Then magic happens when probiotic bacteria like propionibacteria present in the mixture partially break down lactic acid into propionic acid.

   Besides, other substances like pyruvic acid, acetoine, and amino acids are formed during fermentation, lending kefir its unique flavor profile. The process also causes ethanol and carbon dioxide to form, which produces the natural bubbliness in Kefir! The milk's acidity increases, and the proteins coagulate - and voilà, you’ve got milk kefir. 

   Like milk, ke­fir is a rich source of cal­ci­um, B vi­ta­mins, and several oth­er vi­ta­mins. The best of all: it’s absolutely teeming with probiotics for a healthy gut. Great for your tastebuds andyour body!

3. The magic of kefir grains and their role in fermentation

   And how do you do all that at home, you may ask? The answer is kefir grains. And no, they cannot be planted in the ground. Kefir grains are not actually plants or seeds, they’re just called so because of their appearance - think little gelatinous balls that look like small cauliflowers clumped together. Granted, they’re not exactly appetizing to look at. 

   They contain an army of beneficial bacteria and yeast that are activated when mixed with milk - that’s why it’s possible to turn plain milk into kefir. 

   The casein present in kefir grains, along with other milk solids plus the yeasts and lactobacilli, serves as a starter to initiate the fermentation process when introduced into fresh milk.

   What’s better, once the fermentation is concluded, you can simply collect the grains and put them into fresh milk to start a new batch!

   Kefir grains are not exactly immortal, but they can basically live forever if you take good care of them. That means feeding them regularly and making sure they’re not exposed to detergents, bleach, or other toxic chemicals. 

   The bacteria in kefir grains 

   Kefir grains are made up of a complex blend of many diverse species of live bacteria and yeasts that exist in a symbiotic association. Lactobacillus family of bacteria is predominantly present in these grains along with several other kinds that also exist in the human gut.

   This may seem surprising, but the dominant species of Lactobacillus bacteria in kefir grains are not equipped to survive on their own in milk - the other crucial ingredient in kefir. 

   Interestingly, once introduced to different species, the kefir grains are able to bind together all other microbes the bacteria requires to thrive. They basically feed on each other's metabolites in the kefir culture, each providing something the other needs and working together to survive. 

   Where to find kefir grains 

   Kefir grains are basically a form of a SCOBY - a word kombucha enthusiasts will probably be familiar with. SCOBY stands for Symbiotic Colony of Bacteria and Yeast - it is from this colony that the kefir grains originate. 

   It is not impossible, per se, to make kefir grains from scratch, but it is impractical to say the least. Encouraging new grain production is tricky, which is why these grains are normally acquired from established colonies. That leaves you with two options: finding or buying them.

   Since milk kefir grains multiply when properly cared for, you could share some with friends and family when you have too many grains - or ask if they have some they’re willing to give you.

   Alternatively, you can save yourself the trouble and buy good quality kefir grains from our online shop. We guarantee fresh, safe to use grains that will last you a really long time and are happy, healthy and ready to go!