Yogurt makes smoothies creamy, but its density thickens your drink — so much so that it often won’t work with a straw. For a smoother smoothie, use kefir. What is Kefir? Like yogurt, it’s a fermented milk product. Unlike yogurt, it has a thin consistency. It also boasts three times more probiotics than yogurt — benefitting your gut health, immune system, and digestive tract — and is low in lactose, making it safe to drink if you’re sensitive to dairy. Its tangy flavor makes it an ideal swap for yogurt in your morning smoothie. Read on to learn about the benefits of kefir for weight loss and other health needs, plus three smoothies to whip up soon!
The health benefits of kefir
There’s a growing body of research linking regular kefir consumption with a variety of health benefits. Here are four key study-backed perks of including kefir in a balanced diet.
1. It soothes an upset stomach.
Probiotic-rich foods like kefir help maintain the delicate balance of microbes in the gut, which could reduce stomach troubles. A 2020 review of studies found that consuming probiotics could decrease symptoms of gastroesophageal reflux disease (GERD) such as heartburn, nausea and abdominal pain. Researchers associate this benefit with probiotics enhancing the body’s immune response by producing short-chain fatty acids like lactic acids.
2. It can speed weight loss.
Kefir is rich in probiotics and probiotics can help repair a ‘leaky gut.’ This condition, defined as tiny gaps between the cells lining the gut, weakens the barrier between the gut and the rest of the body. Those gaps allow toxins to migrate from the gut to the bloodstream, triggering body-wide inflammation, which leads to fatigue, brain fog, weight gain and joint pain. Plus, endotoxemia — an exacerbation of leaky gut which activates the immune system and creates inflammation, which can further increase weight gain.
3. It strengthens bones.
Kefir is high in calcium and vitamin K2, which help to keep bones strong and dense and protect bones against fracturing. How? A 2018 review of studies observed that vitamin K2 is critical for the formation of new bones and the prevention of bone degradation — effects that can significantly reduce the risk of fractures.
4. It facilitates calm.
Consuming kefir as part of a balanced diet can contribute to reduced anxiety, suggests a research published in the journal Molecular Psychiatry. The research involved a study wherein select study participants (the diet group) followed a defined eating plan for four weeks. The diet group ate gut-friendly foods like kefir, apples and leeks during the experiment period. In contrast, the control group didn’t drastically change their eating habits. Researchers found that the diet group experienced short-term improvements in their stress responses, while the control group did not. One possible reason for this is a healthy balance of gut bacteria spurring the production of feel-good hormones including serotonin.
3 kefir smoothies for weight loss
Our First for Women test kitchen shares three kefir smoothie recipes that are sweet, creamy and nourishing. (Bonus: For the ultimate kefir smoothie, use Lifeway Kefir as it comes in a variety of flavors, including vanilla, mango and strawberry, and is available in both whole milk and low-fat varieties.)
Cocoa Banana Blast-Off
Ingredients:
- 1 cup vanilla kefir
- 1 cup oat milk
- 3 Tbs. cocoa powder
- 1 frozen banana
- 1 Tbs. honey
Directions:
- Yield: 2 servings
- In blender, puree all ingredients until smooth.
- Pour into 2 glasses. If desired, garnish with chocolate shavings, mint sprig, and sliced almonds.
Strawberries ’n’ Cream Dream
Ingredients:
- 1 cup strawberry kefir
- 1 cup frozen strawberries
- 1 cup unsweetened vanilla almond milk
- 1 Tbs. honey
- 1 tsp. lemon juice
Directions:
- Yield: 2 servings
- In blender, puree all ingredients until smooth.
- Pour into 2 mason jars. If desired, garnish with fresh mint.
Sweet Green Goddess
Ingredients:
- 2 cups baby spinach
- 1 cup low-fat mango kefir
- 1 cup unsweetened vanilla almond milk
- ½ cup frozen pineapple
- ½ cup frozen mango
- 1 Tbs. honey
Directions:
- Yield: 2 servings
- In blender, puree all ingredients until smooth.
- Pour into 2 glass mugs.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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