Recipe/How To: What Makes Store Bought Kefir A Better Kefir©


Alternavita Magazine© Recipe/How To

Tips About What Makes Store Bought Kefir A Better Kefir

Kefir is one of the few bio active foods that similarly recreates our ancient mammalian milk diet, therefore it is increasingly becoming a necessary addition as a functional food, exceeding all proteins, including plant proteins by producing significant health benefit as can not be achieved by soy, grains, fish or meat in comparison studies. Only whey proteins and un-denatured whey proteins have shown unique antioxidant and metabolic benefit (insulin response) as compared to other proteins.

Choose whole fat mammal milk products

The most important tips in realizing increased benefit of kefir are to always choose whole fat mammal milk products. Whole fat mammal milk improves and prevents diabetes and helps obese subjects lose more weight than low fat versions. Whole fat mammal milk fermented dairy products increase energy and endurance. Whole fat mammal milk fermented food products are often hard to find, in that event add a tsp. of healthy fat and choose plain. Whole fat dairy products contain fats very similar in make up and proportion to the healthy person, animal and healthy human breast milk. Storage time leads to changes in fatty acid compositions in milk, so that stocked milk can have higher anti-carcinogenic potential due to the high amount of oleic acid.

Daily consumption is necessary

Daily consumption is necessary as the macrophage pool in the intestines requires constant regeneration and some necessary LAB species do not colonize. Lactose and galactose is an important biochemical complex of dairy benefit beyond microbial energy needs.

Avoid sugar laden products

Avoid sugar laden products and always choose plain kefir and yogurt products. Studies have shown that the addition of sugar negates much fermented food benefit so if you see little or no benefit to store bought yogurt or kefir eliminate this one unnecessary item and add other healthier sweeteners at home if you find the sour taste unappealing.

Commercial kefirs or starter cultures may be better for some

Commercial kefirs or starter cultures may be better for some than kefir made from grains. Kefir grains have greater numbers of species. Kefir grains often pick up unwanted contaminates over time. Kefir made from starter can only be used a specific number of times for the same reasons. Commercial kefir products must maintain specific consistent quality standards. Some severely immune deficient subjects can not tolerate a large variety of organisms in the beginning until the immune system becomes more proficient and sepsis from friendly bacteria has been reported in severe conditions. Any gut dysbiosis should be a warning that the immune system is becoming less proficient and may not be able to correct itself without intervention. Start with low amounts and increase gradually with any food intolerance.

(I personally would assume the ‘regulatory agencies’ know more than they are telling you about the actual numbers of patients suffering ‘immune deficiency syndrome’ and proceed likewise, that is, stick with safest and most easily tolerated on the store shelves kefir and yogurt brands.)

Quick Kefir Tips

  • Vanilla or unsweetened chocolate can be added as flavoring with no adverse effects as compared to sugar, undigestible fillers or worse, high fructose corn syrup.
  • Do not add fruit juices with preservatives to kefir.
  • Letting whole fruit, even citrus with the peel left on, ferment for about 24 hours in refrigerated kefir will increase benefit while reducing sugar content in fruit.
  • Fermenting fruit also helps break down fibers and increases friendly yeasts found in the skin of fruits. You can blend fruit and kefir in the food processor or blender before fermenting as well to ease digestion of fruit fiber.
  • To lose weight reduce consumption of all fruit and sugars. Eat fruit sparingly and seasonally.

Kefir Properties Of Benefit

A minimum of 8 weeks of daily consumption has been shown to be required to achieve cardiovascular benefit. Benefits to skeletal conditions like osteoporosis were studied for six months or longer. Like whole fat mammal milk benefits of kefir increase and are sustained over time. The elderly show increased benefit over their younger counterparts with the addition of whole fat mammal milk to increase phagocytosis.

Milk sugar aka lactose has been shown to be very beneficial for the human body though unlike sucrose, lactose is made up of glucose and galactose. There is no fructose in lactose. It is a healthy disaccharide sugar.

Acid whey is the yellowish-green liquid found on top of milk products like yogurt or sour cream before stirring.

Acid whey contains more than twice the amount of galactose as ‘sweet’ or ‘cheese whey’ making it a beneficial addition to the control of insulin resistance, diabetes and metabolic syndrome. Alpha-lactalbumin is a bioactive milk protein found in acid whey, typically containing 20-25% α-LA. This is nearly equal to that found in human breast milk. Acid whey is a by-product of fermentation and acid coagulation of milk. Commercial acid whey is obtained as a byproduct of making Greek Yogurt. You can obtain acid whey at home by straining yogurt and separating the whey in to a bowl. Due to relatively high levels of riboflavin, whey has a characteristic yellowish-green color.

Healthy Chocolate Kefir Shake

Everyone loves chocolate and dieters often miss chocolate, ice cream and other sugary chocolate treats. Chocolate milk is great for electrolyte loss after exercise but store bought chocolate powders and drinks are not healthy as they contain immune suppressing fillers like carageenan and high fructose corn syrup. Below is a thick shake like drink to help curb the chocolate cravings while greatly enhancing kefir benefit. You can add vanilla instead of chocolate if you prefer.

4 oz. Any plain store bought Kefir such as Lifeway®

4 oz. Any plain store bought whole fat yogurt

1/8 – 1/4 c strained liquid whey from yogurt

2-4 oz. Whole fat mammal milk may be added (optional)

1 tsp. Bovine colostrum

1 tsp. Olive oil

1-3 tbsp. Unsweetened Chocolate

1-2 tbsp. Any white sugar, Stevia, Xylitol etc.

Large 16 oz. glass

Dissolve bovine colostrum in olive oil. Add yogurt, chocolate and sugar and stir until oil is incorporated, sugar is dissolved and chocolate is well blended. Add liquid whey and stir until whey is incorporated and the mixture is smooth. Add Kefir and stir until all ingredients are well blended. Add milk if desired and blend all ingredients well.

Kefir Restrictions

* Some genetically susceptible individuals may react badly to milk products but this is considered a very rare occurrence and is usually suspected and confirmed while the subject is very young. Intolerance can develop for many reasons later in life not related to severe inherent genetic problems. Galactosemia is one such severe genetic enzymatic dysfunction that can be investigated before undertaking any mammal milk therapy. Confirmed severe lactose or casein allergy can also prevent undertaking mammal milk therapeutics. Age related decline in tolerance is not a hindrance in most cases as the human body can recover lost digestive capability and humans can naturally eat a variety of foods. Bovine colostrum is generally not included among most milk intolerance problems but one should ensure avoidance of all mammal milk products if there is potential for a severe outcome due to an inherent, irreversible, genetic or other severe confirmed allergic problem. Do not give kefir to newborns.

Dairy kefir has more benefit than water kefir or kombucha due to factors beyond microbial benefit that are not replicated in those products.

There is minimal lactose and casein in kefir products, therefore kefir is more easily tolerated.

Strained yogurt to obtain liquid whey (yellowish-green liquid) has increased lactose and decreased casein.


Alternavita – Right Track News

The higher protein concentration of infant formulas compared with breast milk has been suggested to be a source of metabolic stress on tissues such as the liver and kidneys in the still-developing infant. It is also thought to be a contributing factor to growth differences observed between formula-fed and breastfed infants. In a double-blind randomized controlled trial, 21 fed infants standard formula or α-lactalbumin–enriched formula (25% of total protein vs 11% in the standard formula) from 6 weeks to 6 months of age and compared them with breastfed infants. The protein content of each formula was 13.1 g/L. Compared with infants fed the standard formula, infants fed the α-lactalbumin–enriched formula had a growth pattern more similar to that of breastfed infants and plasma amino acid concentrations similar to or higher than those of breastfed infants.


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