When you think of superfoods, a few probably come to mind first: açai berries (the antioxidant-rich purple fruits best enjoyed frozen and blended), kale, spinach and other leafy greens, nuts, avocados, and (blessedly) dark chocolate. Two more that deserve a place on the list? Kefir and yogurt. Sometimes confused for each other as both are made by fermenting cow’s milk, there are actually substantial differences between the two—from consistency to flavour to nutritional value.
All about yogurt
Yogurt is made from milk that is fermented with two bacteria: Lactobacillus bulgaricus and Streptococcus thermophilus. During this process, lactose is transformed into lactic acid. Yogurt is high in calcium, protein, and vitamins, and regular consumption has numerous benefits, including:
- Strengthening the immune system
- Regulating cholesterol levels in the blood
- An anti-inflammatory effect on the intestinal mucosa and the regulation of its bacterial microflora
All about kefir
With roots in the Caucasus (which spans Eastern Europe and Western Asia), kefir is made by fermenting grains (aka colonies of yeast and bacteria, not literal grains) in fresh milk. The word kefir actually refers to both the grains used to ferment the milk and the drink that you’re left with after straining, which is yogurt-like in consistency. While kefir can be made using plant-based milks or water, you’ll need to add sugar to kickstart the fermentation process. With dairy milk, adding extra sugar is not necessary. Much like yogurt, there are many benefits to drinking kefir regularly:
- As a fermented food, kefir can help to maintain a flourishing gut microbiome that can support a healthy immune system. This protects not only the digestive system but also the entire body from inflammation
- Eating a decent amount of probiotic-rich foods helps improve digestive function, inflammation, and the levels of intestinal permeability (this is when undigested food particles can pass through the intestinal wall and into the bloodstream, causing inflammation)
- Kefir can help reduce levels of bad cholesterol
- Kefir has a high concentration of vitamins (particularly B vitamins, including folic acid, B12, biotin and riboflavin), as well as the minerals calcium, magnesium, potassium and phosphorus
4 differences between kefir and yogurt
Consistency and flavor
Yogurt is creamy and has a more delicate flavor, while kefir has a more liquid consistency and a fresh, slightly acidic flavor. Kefir also has a slight sparkling taste, and a small alcohol content (1 to 2%), which occurs naturally during the fermentation process.