Milk kefir and water kefir: benefits, differences and how to make them

Kefir grains , with all their contribution as a probiotic food, have become one of the most desired superfoods by those who choose a healthier diet. However, one must be careful : they cannot be eaten as they are sold , but must be fermented, since kefir nodules are taken fermented in liquid. The original recipe for kefir is with milk, although in recent years the option of making water kefir has spread among vegans and lactose intolerant. What are the differences between milk kefir and water kefir ? Which is better? How do you make it? We will tell you everything in this article.

kéfir de leche y kéfir de agua

Kefir benefits that will convince you to take it now

Almost all the benefits of kefir derive from its probiotic component, and the nutritional extra it provides to milk. Thus, one of its main benefits is that it regenerates the intestinal flora , which is why it is especially indicated for people who suffer indigestion, candidiasis, constipation or diarrhea on a regular basis.

On the other hand, the fermentation process that takes place during its preparation makes the lactose content in milk kefir minimal , transmuting that lactose into lactic acid, which is very good for the muscle. In this way, even those with mild lactose intolerance can take them, since, in addition, it also lightens the milk of fat.

Of course, with kefir , the fermentation times must be taken into account , as we can achieve the opposite effect to that sought. If it is strained after 24 hours , the milk kefir has a slight laxative effect, while if it is left longer, it is astringent.

kéfir de leche y kéfir de agua

Differences between milk kefir and water kefir

Kefir is a fermented food , or what is the same, the live microorganisms in the nodules, among which yeast and bacteria such as lactobacilli predominate, react with the components of the liquid that contain them when left at room temperature . The result is an acidic drink.

In milk kefir, the base on which it is created is milk, and, therefore, the product obtained is a fermented milk with a slight acid taste with the same nutritional qualities as the original milk and an extra probiotics interesting

Thus, milk kefir provides the body with quality proteins , natural sugars, “softened” fats, the amount of which will be greater or lesser depending on the type of milk we use (skimmed or whole), with an important contribution of minerals such as calcium. , potassium, phosphorus , and also vitamin D.

receta kéfir

For its part, water kefir has the particularity that although the microorganisms that act are the same, since the water that is usually used has some sugars (either panela or unrefined sugar) the result is rather a carbonated drink. Of course, without a trace of fat and with all the nutrients of traditional kefir.

Hence, the biggest difference between milk kefir and water kefir is that the latter does not provide protein or fat, and is not a source of vitamins and minerals .

Which is better?

In the end, the decision about what type of kefir to drink is up to you based on your type of diet, your preferences or your nutritional needs. As we have seen, water kefir is less nutritious than milk-based kefir, but it is also less caloric and has fewer carbohydrates and fats .

So, if you are immersed in some type of diet regulated by nutritionists, it is an attractive option. And if you already take the recommended calcium and dairy rations, it can be a good option to vary the diet. On the other hand, with kefir with water you can mix it with other products such as healthy smoothies or even juices.

How to make milk kefir and water kefir

The recipe for making milk kefir or water kefir is very simple, although you will need to calculate when you are going to drink them, since you have to let them rest for at least one day. But let’s see how to make kefir at home.

este alimento es un tipo de probiótico

This is how milk kefir is made

To make milk kefir at home , obviously, we will need milk – preferably whole – and kefir nodules in a ratio of 3 to 1 , respectively. If you can, make the mixture in a glass bottle. In any case, we must leave the mixture to rest for 24 hours at room temperature . Kefir nodules are most likely lumpy. Don’t worry, you just have to strain them and you’re done with the homemade milk kefir.

How to prepare water kefir

As for water kefir, you will see that the procedure is very similar: calculate three tablespoons of nodules for each liter of water (important, chlorine-free). If you want to give it a little sweetness, add panela but not honey. The taste with the nodules is not very pleasant. Here we need a resting time of 48 hours , occasionally opening the jar. After that time we have our homemade water kefir ready.