Kefir is a fermented drink that may contain the following five side effects when consumed in excess.
Kefir is the most popular fermented drink produced from the fermentation of fresh raw milk by bacteria and yeast. It is often mistaken for buttermilk, but it is a completely different drink because it is milk mixed with kefir grains.
During the fermentation process, sugars in milk are broken down, and the milk becomes a sour drink with fizz and alcoholic properties.
Kefir contains probiotics that have many health benefits. However, excess consumption of kefir is related to various side effects and disadvantages.
What is kefir?
Kefir, a fermented milk beverage, is a traditional Caucasian drink that is labeled as the “champagne of the dairy industry” because of its rich flavor profile and slightly fizzy and alcoholic characteristics.
Chemicals such as lactate, acetate, diacetyl, ethanol, and acetaldehyde produced during the fermentation process give kefir its characteristic flavor. The yeast produces carbon dioxide during the fermentation process that gives the drink its characteristic fizziness.
Milk extracted from kefir grains is fermented to produce kefir.
- Kefir grains are off-white, irregularly shaped clumps of lactic acid bacteria and yeasts bound together that resemble cauliflower florets.
- Fermented milk is filtered, and kefir grains are saved for future kefir manufacturing.
- Fermentation conditions and the grain-to-milk ratio can have a significant effect on the final qualities of kefir produced.
5 disadvantages of consuming kefir
Five disadvantages and side effects of consuming kefir include:
- Causes allergies: If you are allergic to milk, you should avoid drinking kefir because it may induce significant, life-threatening allergic reactions. Kefir may be prepared with non-dairy “milk,” such as rice milk, which is safe for consumption if you have a milk allergy. However, discuss with your doctor before making any dietary changes in case you have food intolerances.
- Causes risk of diabetes: Although some studies have reported that kefir is a helpful drink for people with diabetes because it reduces blood sugar levels, other types of kefirs, particularly fruit-flavored kefir, can include a lot of added sugar, which people with diabetes should avoid. People with diabetes must read the labels to assess sugar levels in the drink.
- Increases the risk of infection: If you are undergoing cancer treatment or any other treatment that suppresses immunity, you must avoid intake of kefir. The immune system in people with cancer or suppressed immunity is compromised. Microorganisms present in kefir may cause harmful effects on the body such as infection or sepsis.
- May contain alcohol: Alcohol is produced spontaneously during the fermentation process. Although the quantity of alcohol in kefir is usually less than one percent, children and people who are sensitive to alcohol or in recovery should be aware of this. Some brands specifically claim that their product contains no alcohol.
- Exerts adverse effects on the gastrointestinal system: Kefir may cause gastrointestinal side effects such as,
- Constipation
- Diarrhea
- Gas
- Bloating
- Abdominal cramps
All these adverse side effects may subside within a week. You are recommended to reduce kefir consumption until your body responds well to increased probiotics.
What are the health benefits of kefir?
Kefir is known as a beverage with several health benefits, such as historically being used to treat various diseases including:
- Gastrointestinal issues such as irritable bowel syndrome or frequent constipation
- Hypertension management
- Allergies
- Ischemic heart disease
According to some studies, kefir contains properties such as:
- Anticancer
- Antimicrobial
- Cholesterol-lowering
- Gut flora-modulating
Although numerous studies are worthy of future investigation, comparing them and defining the benefits of kefir drinking has proved challenging due to the inherent variability in preparations.
- Keeps well hydrated:
- Incorporation of kefir into a regular water intake regimen encourages you to drink more water and keeps you well hydrated throughout the day. Keeping yourself well hydrated is necessary to lower stress and prevent muscle cramps, and it provides you with energy and improves your skin health.
- Alternative to soda:
- Replace soda or fruit juice with water kefir to cut back on sugar. Kefir contains the fizz of sodas but not the high sugar content. High sugar in drinks elevates insulin and glucose levels in your blood.
- Boosts immunity:
- Kefir is rich in probiotic bacteria that play an important role in many aspects of your health, including immunological function. Research has found that probiotics are useful in improving intestinal health, stimulating an immune response, reducing serum cholesterol, and preventing cancer.
- Reduces the risk of cancer:
- Kefir is believed to help prevent the growth and spread of breast and colon cancer. However, further studies are needed to support this statement.
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References
Image Source: iStock image
Kefir - Uses, Side Effects, and More: https://www.webmd.com/vitamins/ai/ingredientmono-1056/kefir#:~:text=When%20taken%20by%20mouth%3A%20Kefir,usually%20stop%20with%20continued%20use.
Kefir: https://www.sciencedirect.com/topics/food-science/kefir
