What is useful in 1 percent kefir

The birthplace of kefir is the North Caucasus. Initially, the drink was prepared as follows: fungi were placed in wineskins and filled with fresh milk, pre-cooled. From time to time the containers were shaken. The kefir matured and fungal yeasts developed. The drink became creamy in consistency, and its taste acquired a peculiar sourness and sparklingness. Later, kefir began to be made in special tanks, using hotter milk as a raw material. Modern production technology has made the taste of the drink softer and more delicate.

Why is 1 percent kefir so useful, the calorie content of which is extremely low? Can it be consumed by people suffering from diseases of the gastrointestinal tract? What is the calorie content of fermented milk product? You will receive answers to these and other questions below.

Calorie content of low-fat kefir

There are several types of kefir. The drink can be low-fat, low-fat or full-fat. The most high-calorie product is 3.2% fat. All others are considered dietary. 1% kefir, which is extremely low in calories, contains only 1% fat. The nutritional and energy value of the 3.2% drink is about 56 kcal per 100 grams of product. This is the highest of all three types. So, a low-fat dairy product has about 30 kcal, a low-fat dairy product has about 40 kcal. The best option is considered to be a 1 percent drink. A two-hundred-gram glass of kefir contains only 80 kcal. It must be said that 100 g of this healthy product contains almost three grams of proteins and four grams of carbohydrates.

Composition of kefir and its calorie content

Below you will find out how many calories are contained in 100 grams of the drink, as well as how much protein, fat and carbohydrates are present in it.

So, 100 grams of full-fat kefir includes:

And the calorie content and other indicators of a low-fat product are as follows:

• 53 calories;
• 3 g proteins;
• 2.5 g fat;
• 3.8 carbohydrates

In addition to protein and calorie content, other components are also important. So, 100 grams of drinks contain:

• calcium (120 mg);
• sodium (50 g);
• potassium (146 mg);
• phosphorus (95 mg).

Kefir also contains vitamins of such groups as B1, B2, B 12 and C.

As you can see, the calorie content of the product is quite low, so this fermented milk drink is included in most weight loss diets.

Very often, a person’s excess weight is caused by a large amount of carbohydrates consumed. Kefir contains up to 20 times less of them than cookies, marmalade or waffles, not to mention chocolate. Naturally, drinking it is much better for your figure than a cup of tea with cookies.

There is also little fat in kefir

and they are perfectly digestible. The least amount of them is found in low-fat kefir, and most of them are present in the most fatty kefir. To lose weight, in most cases it is recommended to choose a low-fat product – 1 percent or lower. Low-fat calorie content is only 31 kcal per 100 grams of product. Low-fat kefir is also good because it is excellent for cleansing the body of toxins. A 1 percent drink contains 40 kcal per 100 grams of product. A glass of low-fat drink (200 g) contains about 60-80 kcal.

Calorie content and usefulness of fat kefir

Naturally, not everyone likes fat-free and low-fat kefir, so many choose a drink with a fat content of 2.5 percent. Nutritionists say that this kind of kefir is the most balanced in terms of its content of carbohydrates, fats and proteins. Calorie content of 100 g is 53 kcal

, and a glass of drink – 106 kcal, respectively.

Buyers also often prefer a drink with a fat content of 3.2 percent. It has a rich and delicate taste compared to less fatty options. And calcium from dairy products is best absorbed with the maximum amount of fat, so for children and the elderly it is better to choose this kind of kefir. Its calorie content is 56 kcal per 100 grams, that is, 113 kcal per glass.

Composition of the product

All dairy products are healthy, especially fermented milk products. They must be eaten every day. Kefir contains a huge amount of vitamins B, A, C, E, PP, beta-carotene and folates.

In addition, the drink is saturated with mineral elements, organic acids and other useful elements, among which calcium is especially prominent. After all, a liter of kefir contains the daily requirement of this element. The low calorie content (kefir 1%), the chemical composition and nutritional value of the product make it indispensable for humans.

Composition and calorie content of kefir of different fat contents

The most beneficial for human health is kefir with a low fat content, but not completely fat-free, namely 1%. The chemical composition of drinks of different fat content (1%, 2.5%, 3.2%) is similar in the content of nutrients and beneficial bacteria, but differs in the amount of cholesterol.

Calorie content of kefir per 100 g:

• 1% – 40 kcal;
• 2.5% – 53 kcal;
• 3.2% – 59 kcal;
• 0% (low fat) – 38 kcal;
• 2% – 50 kcal;
• homemade - 55 kcal;
• with sugar – 142 kcal;
• with buckwheat – 115.2 kcal;
• with oatmeal – 95 kcal;
• pancakes with kefir – 194.8 kcal;
• pancakes – 193.2 kcal;
• okroshka – 59.5 kcal;
• manna – 203.5 kcal.

1 glass with a capacity of 200 ml of kefir with 1% fat content contains 80 kcal, in a glass with a capacity of 250 ml – 100 kcal. There are 2 kcal in 1 teaspoon, and 8.2 kcal in a tablespoon. 1 liter of kefir contains 400 kcal.

Nutritional value of the drink per 100 grams:

Ratio of BJU kefir per 100 g:

• 1% – 1/0.3/1.3;
• 2,5% – 1/0.9/1.4;
• 3,5% – 1/1.1/.1.4.

The chemical composition of kefir is presented in table form:

In addition, the drink with a fat content of 1%, 2.5% and 3.2% contains disaccharides in the amount of 4 g per 100 g, which is approximately equal to one teaspoon of sugar, so there is no need to add additional sweetener before drinking. Kefir also contains poly- and monounsaturated fatty acids, such as omega-3 and omega-6. The amount of cholesterol in 1% kefir is 3 mg, in 2.5% - 8 mg, in 3.2% - 9 mg per 100 g.

The benefits of fermented milk drink

As was already said at the beginning, now this fermented milk drink is made by fermenting milk with a yeast based on fungi. The main value of kefir lies in its special protein, the advantage of which is that it is absorbed by the human body very quickly. The drink helps improve the functioning of the digestive system, while it practically does not increase the total calorie content of the daily diet. Fermented milk product has a beneficial effect on the metabolic process.

People who are allergic to milk should not avoid drinking kefir, since in this particular case the proteins of this drink are perfectly absorbed by the body and do not cause any allergic reactions.

If you begin to include this product in your diet, your immune system and nervous system will be strengthened, cholesterol levels will decrease, the functioning of your liver, kidneys and gastrointestinal tract will be stabilized, and toxins will be eliminated from your body. Low-fat kefir 1% (calorie content, beneficial properties, its benefits are described in detail by experts) is recommended to be consumed frequently. Of course, you shouldn’t abuse it either.

Preparation of the product

This fermented milk drink is formed by fermenting whole or skim cow's milk. It is also made from sheep's milk or mare's milk (depending on the country).

If we consider in detail, kefir is nothing more than a symbiosis, complex and completely unexplored (it was never possible to obtain it industrially), consisting of acetic acid-type bacteria, streptococci, lactic acid rods, aroma-creating substances, and yeast . When the starter is placed in milk, fermentation processes are started.

The first kefir came to Russia in 1909 from North Ossetia.

There are two main ways to obtain the product:

1. Natural - by fermenting milk in a container in a warm place for 3-5 days without access to sunlight, followed by filtering.
2. Production – a special ferment of lactic acid bacteria is added to the milk.

Now you can make kefir yourself at home. It is enough to purchase ready-made kefir grains or starter culture in a store or pharmacy.

Kefir for weight loss

Kefir has also proven itself excellent in nutrition. For people watching their figure, this product is simply necessary. Those who want to lose weight can be safely advised to eat kefir and prepare delicious low-calorie dishes based on it.

But know that you should not be content with kefir alone; such a mono-diet cannot be used for more than three days in a row. In this case, it is much more useful to adhere to the following diet: one day you drink only 1 percent kefir (its calorie content allows you to do this), and on the second you can eat as usual. Of course, you still shouldn’t overuse all kinds of sausages and cakes, otherwise you can negate all your efforts. In just 14 days, you can lose up to six kilograms by eating this way.

There are contraindications!

Of course, all fermented milk products are extremely beneficial for the human body, more precisely, for an adult. Children should consume kefir infrequently, and children under one year old should not be given it at all. Some adults may experience heartburn from using this product. It should be noted that the low calorie content of 1 percent kefir (a glass of the drink contains about 100 kcal) does not at all indicate that you should drink it in large quantities. In everything you need to know when to stop.

How to store

All dairy products spoil quickly, so when purchasing, you should pay attention to the expiration dates indicated on the packaging. If you suddenly accidentally purchase low-quality 1% kefir, the calorie content of which does not exceed 40 kcal, and consume it as food, you can be seriously poisoned and spend several days in a hospital bed.

Never buy expired dairy products or store them outside the refrigerator. If you leave a bag or bottle of kefir on the table for just a few hours, it will become completely unsuitable for food. In hot weather this time is reduced to two hours. A fairly short sales period allows you to buy only fresh 1% kefir. The calorie content, benefits and harms of this product are now known to you.

How to make kefir

Add kefir starter (5–6% volume) to pasteurized milk and mix. Ferment for 10–12 hours at temperatures above 20C until a dense clot forms. The mixture produces lactic acid, alcohol and carbon dioxide.

Then the contents are continuously stirred, cooled to 12.. 16C, left for 4-6 hours for biochemical maturation - the development of yeast, acetic acid and aroma-forming bacteria.

Afterwards, the contents are cooled to 8-10C and left for another 12-24 hours for physical and chemical maturation - saturation of the kefir curd with carbon dioxide, changes in protein substances, increasing the water-binding capacity of casein, reducing free moisture, and acquiring the strength of the curd.

The action of yeast causes swelling of the protein, accumulation of alcohol and carbon dioxide. The drink acquires a characteristic aroma and taste.

At the end of ripening, the finished product is cooled to 2.. 4C.

In the Caucasus, a simple method was used:

1. poured milk into a wineskin, added starter;
2. they carried the tied wineskin out to the road;
3. Passers-by, according to custom, kicked the waterskin.

The heat of the sun created the necessary temperature, shaking stirred the milk and stimulated fermentation.

To make kefir at home, you need milk and starter culture.

Order kefir mushrooms online or ask at the pharmacy.

High-quality one-day kefir from the store is suitable as a starter.

1. pour 1 liter of warm (20-25C) pasteurized (boiled) milk into a clean container;
2. add 3-4 tbsp. sourdough – the more, the faster the fermentation;
3. keep in a sealed container in a warm place for a day until thickened;
4. strain and place in the refrigerator, covered, for several hours.

Store the finished product for no more than two days. It is better to use non-metallic utensils for cooking.