Kefir and yogurt are both cultured dairy products that have become increasingly popular due to their numerous health benefits.
But what exactly sets them apart?
How Kefir Cheese and Yogurt Are Made
The process of making kefir cheese and yogurt both rely on fermentation to occur. However, they use slightly different methods and ingredients to achieve this.
The Kefir Cheese Making Process
Kefir cheese is made by adding kefir grains to milk and allowing it to ferment for around 24 hours at room temperature. The grains resemble small cauliflower florets and contain a combination of yeast and lactic acid bacteria.
During the culturing process, the kefir grains feed on the lactose in the milk. This causes fermentation which produces lactic acid, carbon dioxide, alcohol, and aromatic compounds resulting in the tangy flavor associated with kefir.
Once fully fermented, the curds (kefir cheese) and whey separate and can be drained and strained to produce a thicker, spreadable cheese. The grains are then removed and reused to start a new batch.
- Key ingredients: Milk, kefir grains
- Culturing temperature: Room temperature
- Culturing time: Approximately 24 hours
The Yogurt Making Process
Yogurt is made by heating milk to kill off any bacteria before cooling it down and introducing yogurt cultures. These cultures are composed of specific strains of live bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus.
The milk and starter culture is then left to incubate until thickened, resulting in the familiar yogurt consistency we know. The entire process usually takes around 4-12 hours depending on factors like temperature.
After one batch of yogurt is made, a spoonful can be used to inoculate the next batch. This allows the yogurt cultures to be continually reused.
- Key ingredients: Milk, yogurt starter cultures
- Culturing temperature: Varies - either room temperature or heated to 110°F
- Culturing time: 4-12 hours
Key Takeaway: Kefir cheese relies on kefir grains to ferment the milk whereas yogurt uses specific thermophilic or mesophilic cultures to induce fermentation.
Nutritional Values
Both kefir cheese and yogurt supply important nutrients and probiotics from the milk and culturing process. However, their specific nutritional profiles differ slightly:
Kefir cheese is generally higher in protein due to the straining process which removes excess whey. A 1 cup serving provides around 11 grams of protein.
It also tends to be richer in probiotics with up to 50 different strains and greater than 10 billion CFUs per serving. These provide digestive and immune enhancing benefits.
Yogurt is a bit lower in protein with roughly 5-10 grams per cup depending on the variety. It contains fewer strains of probiotics as well - usually 2-6 strains.
Both foods are excellent sources of calcium and B vitamins like riboflavin, vitamin B12, and vitamin B6. They also contain minerals like phosphorus and potassium.
When choosing either product, opt for unsweetened plain varieties to limit added sugars. Flavored options can pack up to 30 grams per serving.
Potential Health Benefits
Consuming kefir cheese and yogurt on a regular basis has been associated with numerous health perks stemming largely from their live cultures:
Kefir Cheese Benefits
- Improves digestion - The probiotics help establish healthy gut flora to ease digestive issues like bloating, gas, and constipation
- Supports immunity - The wide array of probiotics help fend off pathogens and regulate immune function
- Lowers cholesterol - Certain bacteria strains have been found to reduce LDL (bad) cholesterol
- Treats lactose intolerance - The culturing process breaks down most lactose making it easier to digest
Yogurt Benefits
- Relieves diarrhea - Probiotics can curb diarrhea linked to antibiotics or infections
- Prevents osteoporosis - The calcium and vitamin D in yogurt promote bone density
- Controls blood pressure - Milk proteins found in yogurt may benefit heart health
- Lowers diabetes risk - Eating yogurt is associated with reduced risk of developing type 2 diabetes
Key Takeaway: Both provide probiotics but kefir cheese has more strains. This translates to enhanced effects on digestion, immunity, cholesterol levels, and lactose intolerance.
How To Use Kefir Cheese and Yogurt
Kefir cheese and yogurt both work wonderfully in a variety of dishes from breakfasts to desserts. Some ideas for using them include:
Using Kefir Cheese
- Mix into dips for a tangy twist
- Roll into breading on meat or fish
- Make savory cheese spreads
- Use as a substitute for cream cheese or ricotta
- Crumble over salads or soups
Using Yogurt
- Swirl into overnight oats or smoothies
- Mix with spices as a marinade for meats
- Make tzatziki sauce, raita, or creamy salad dressings
- Use in place of sour cream on baked potatoes or chili
- Sweeten and blend into fruit-flavored popsicles
When cooking with either dairy product, avoid exposing them to high heats for long periods as this can kill off beneficial probiotics.
And if you’re feeling adventurous, try making your own kefir cheese or yogurt at home! With some basic ingredients and equipment, it’s surprisingly easy.
Potential Side Effects
For most people, moderate intake of kefir cheese or yogurt is well tolerated with little risk of adverse effects. However, some points to consider:
- Added sugars in flavored varieties may cause digestive issues if consumed in excess
- Some experience bloating, gas, or constipation when first introducing probiotic foods
- Histamine intolerance can provoke headaches, hives, nasal congestion, or changes in blood pressure
- Pregnant women should use caution and consult their doctor before regularly eating unpasteurized homemade versions
To help avoid problems, pay attention to labels and ingredients. Start slowly with small servings if new to probiotic foods. Those with underlying health conditions should check with a medical provider first.
Which Is Healthier: Kefir Cheese vs. Yogurt?
When comparing kefir cheese and yogurt, both can be incredibly nutritious additions to one’s diet. However, kefir cheese tends to have more strains of beneficial probiotics.
This generally equates to greater effects in areas like digestion, immunity, blood cholesterol levels, and tolerance for those with lactose intolerance. Plus, its culturing process creates more bioavailable proteins and nutrients.
So all factors considered, kefir cheese typically edges out yogurt slightly regarding overall nutritional and probiotic content. But including either as part of a balanced approach to meals and snacks can supply key vitamins, minerals, proteins and “good” bacteria.
FAQs
Can you be lactose intolerant and eat kefir cheese or yogurt?
Usually yes, the culturing process breaks down most lactose making kefir cheese and yogurt easier to digest. Start slowly and try lactose-free milk varieties if still experiencing discomfort.
Do you need a starter culture to make kefir cheese or yogurt?
For kefir cheese, kefir grains can be continually reused as the starter culture. Yogurt requires a new starter each time unless saving a bit of yogurt to use. Kits are available with the necessary cultures.
Is it safe to eat kefir cheese or yogurt while pregnant?
In most cases, pasteurized dairy from the store should be fine but check with your doctor. Avoid unpasteurized homemade versions as these could pose risks.
Conclusion
While kefir cheese and yogurt share similarities and offer comparable probiotic-fueled perks, kefir cheese is the slight winner regarding nutritional content and overall gut and immune-enhancing properties.
Yet yogurt remains an everyday favorite thanks to its creamy adaptability. Including either as part of a health-supporting lifestyle can optimize digestion while delivering key micronutrients.