[Diabetes-Talk] Kefir--probiotic for helping with diabetes and weight loss

[Dr. Denise M Robinson]

Hi everyone,
Have had calls come in about Kefir probiotics and helping control blood
sugar and weight and actually how to get it. Here is the information that
you are seeking. It is a live probiotic and must be grown. Most areas do
not carry Kefir milk so I just carry the grains with me and grow it
constantly --very easy and keep using it no matter where I am.  if you are
in a Metropolitan area it is most likely at a specialty health food store.
So those who are interested here are some more details. First, here is
where I bought it and I made this whole sentence a link to ope
<https://www.amazon.com/Starter-Culture-Cultures-Health-Maintain/dp/B016BZU2OQ/ref=sr_1_1_sspa?crid=21XAAMW5T8V4F&keywords=kefir+grains&qid=1570382439&sprefix=kefir%2Caps%2C143&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExWjM1OU02MVhZNzNPJmVuY3J5cHRlZElkPUEwMTcxNjk5Mlg2OE9DRERNQ0FGVyZlbmNyeXB0ZWRBZElkPUEwODY3MDM2MlRIVUo2MUVRM1hHRyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=>n.
Kefir is probiotic grains and you can ferment and grow it yourself very
easily. I ordered mine from Amazon and you only want to use organic milk in
order to feed it. Use a glass jar and when you get it to you will add milk
to it and throw out the first milk quantity that you get when you grow it
within the first 36 hours as you are waking it up. And this milk will not
be great tasting. But after that it really is wonderful. It does take a
little while to acquire the taste for it but want to do it is very
delicious. After that  within 12 hours you will get Kefir milk which you
strain out of your grains and drink the milk and feed the Kefir grains with
more organic milk. Do not use metal but plastic instruments in order to
strain the milk out or to stir it. It grows and produces very fast. Keep in
a warm area of your kitchen around 70°. I have divided mine off many many
times to give to friends and anyone who comes over to our house. So if you
live close to Bristol Tennessee I am more than happy to share some with you.
Here is some more information about all the incredible benefits of it. First
click on this link about the incredible benefits on Kefir and diabetes
<https://www.culturedfoodlife.com/kefir-and-diabetes/> then continue on
down about its benefits on weight loss
Weight Loss With Kefir | Livestrong.com

------------------------------

Yogurt, kefir, milk, cheese and other dairy foods have been a staple in the
human diet for centuries. Nowadays, they have a bad rep because of their
lactose content, among other issues. Any vegan will tell you that cow's
milk is meant only for baby cows.

Kefir and other fermented foods balance the gut flora and may aid in fat
loss. (Image: istockphotoluis/iStock/GettyImages)

Yet, health experts worldwide recommend the consumption of milk and dairy.
These foods are high in calcium and protein, offering a lot of nutrition
per serving. In fact, certain dairy products, such as kefir and yogurt
<https://www.livestrong.com/slideshow/1011102-type-yogurt-you-pros-cons-13-different-kinds/>,
can make weight loss easier and restore the gut flora.

The bacteria living in your gut affect your weight and metabolism. Kefir
and other fermented foods balance the gut flora and may aid in fat loss.
Additionally, they are low in calories and rich in protein, calcium and
other beneficial compounds that support metabolic health.

This tangy yogurt drink is *loaded with "good" bacteria and yeast* that
form during the fermentation process. According to a November 2017 review
published in *Medical Oncology*
<https://link.springer.com/article/10.1007%2Fs12032-017-1044-9>, *kefir*
protects against pathogens, fights inflammation and wards off allergies. On
top of that, it's rich in peptides and other bioactive compounds that may
induce cancer cell death.

Kefir can be made with *goat, cow or sheep milk*. Some varieties are
fermented with *water or plant-based milk substitutes*, such as rice, soy
or coconut milk.

The beneficial bacteria and yeasts occur naturally in *kefir grains*, a
by-product of milk straining. These include *Lactobacillus* species, such
as *L. acidophilus*, *L. helveticus* and *L.brevis*, and yeasts like *Candida
kefyr* and *Issatchenkia orientalis*, as reported in a review published in
the *Brazilian Journal of Microbiology*
<http://www.scielo.br/scielo.php?script=sci_arttext&pid=S1517-83822013000200001&lng=en&nrm=iso&tlng=en>
in October 2013.

The same source states that kefir displays *antimicrobial,
anti-inflammatory, anticarcinogenic and immune-boosting properties*. Some
studies suggest that it may also lower cholesterol and triglyceride levels,
but more research is needed to confirm these findings. In clinical trials,
kefir consumption has been shown to protect and restore the intestinal
mucosa, reduce enterobacteria and other pathogens, inhibit tumor growth and
improve immune function.

According to the *Brazilian Journal of Microbiology* review, kefir is *lower
in lactose than milk* and can be safely consumed by lactose-intolerant
adults. *Beta-galactosidase*, a naturally occurring enzyme in this
fermented drink, reduces its lactose content.

Low in calories and fat, this fermented milk beverage fits into most diets.
Several varieties exist and each has a different nutritional value. Plain,
low-fat kefir
<https://tools.myfooddata.com/nutrition-facts.php?food=1289&serv=200cals&qty=1>,
for example, has *just 100 calories per serving* (one cup). You'll also get:

   - 9.2 grams of protein
   - 2.3 grams of fat
   - 10.9 grams of carbs
   - 24.5 percent of the DV (daily value) of calcium
   - 10 percent of the DV of zinc
   - 9 percent of the DV of potassium
   - 7 percent of the DV of magnesium
   - 46 percent of the DV of vitamin A
   - 12 percent of the DV of vitamin D
   - 29 percent of the DV of vitamin B12

Kefir also contains small doses of riboflavin, thiamin, folate and other
B-complex vitamins. *Low-fat Greek yogurt
<https://tools.myfooddata.com/nutrition-facts.php?food=1287&serv=100g&qty=2.5>*,
by comparison, has *183 calories*, 24.9 grams of protein, 4.8 grams of fats
and 9.9 grams of carbs, including 8.9 grams of sugars per serving (one
cup). It is higher in calcium, zinc, potassium, vitamin A and vitamin B12,
but it also packs more calories and carbs.

Beware that some manufacturers add sugar and additives to kefir. In
general, *flavored varieties*, such as strawberry kefir, are the highest in
sugar.

If you have a sweet tooth, mix plain kefir with fresh or dried fruits,
nuts, seeds, vanilla and other healthful ingredients. You can even add a
scoop of protein powder for extra flavor and nutrition.

This fermented beverage isn't particularly high in calcium or protein. What
makes it stand out is *its probiotic content*.

According to an October 2015 review published in *Frontiers in Microbiology*
<https://www.frontiersin.org/articles/10.3389/fmicb.2015.01177/full>, kefir
boasts *more than 23 yeast species along with several bacteria species*,
including *Gluconobacter frateurii
<https://www.ncbi.nlm.nih.gov/pubmed/25828663>*, *Lactococcus lactis*
and *Lactobacillus
paracasei*. Its microbial composition depends on its origin, among other
factors.

The beneficial bacteria in kefir have been shown to improve blood lipids,
inhibit cholesterol absorption and inhibit or kill pathogens. This drink
also contains *kefiran*, a natural sugar produced by *Lactobacillus
kefiranofaciens*. As the review authors note, kefiran exhibits
antimicrobial, anti-cancer, antioxidant and anti-inflammatory properties.
This natural compound may lower blood pressure, suppress tumor growth and
modulate the intestinal immune system.

Kefir can help you slim down in more than one way. First of all, it's *low
in calories* and makes a perfect treat between meals. You can cut calories
just by replacing your morning latte with this fermented drink.

The good bacteria in kefir help maintain a balanced internal ecosystem and
support gut health
<https://www.livestrong.com/article/13715877-moving-to-the-us-destroys-your-gut-bacteria-and-your-waistline/>.
As mentioned earlier, these microorganisms fight pathogens while increasing
the number of beneficial bacteria in your digestive tract. What you may not
know is that *your gut flora has a direct impact on body weight*. In
fact, microbial
changes in the gut <https://www.ncbi.nlm.nih.gov/pubmed/22191449> may
contribute to weight gain and obesity.

A December 2014 review featured in the *International Journal of
Environmental Research and Public Health*
<https://www.mdpi.com/1660-4601/12/1/162/htm> examined the relationship
between *gut microbiota and obesity*. Researchers suggest that *probiotics*
and *prebiotics* (food ingredients that beneficial gut bacteria can feed
off) influence appetite, metabolism, body composition and weight.
Furthermore, *microbial imbalances* can affect the levels of hunger hormone
*ghrelin* and promote fat storage.

As reported in the above review, alterations in the gut flora may increase
or inhibit the production of ghrelin, peptide *tyrosine tyrosine* (PYY) and
other hormones that influence appetite. If you're feeling hungry all the
time, your gut might be out of whack
<https://www.livestrong.com/slideshow/1011662-7-signs-gut-out-whack/>.
That's where *fermented foods and beverages* can help.

For example, *L. acidophilus*, one of the most abundant bacterial species
in kefir and other fermented dairy foods, *increases satiety* to a greater
extent than non-fermented dairy products. In one study reported in the
above review, women who consumed probiotics and prebiotics for 24 weeks
lost significantly more weight compared to the placebo group. Other studies
cited in the same review found that *probiotics may help reduce abdominal
fat, total fat mass and body mass index*.

The *anti-obesity effects of kefir* are due to its unique composition of
beneficial bacteria. According to a review published in *Evidence-Based
Complementary and Alternative Medicine*
<https://www.hindawi.com/journals/ecam/2019/3862971/> in April 2019,
probiotics may reduce weight gain, aid in obesity treatment and improve
metabolic health.

After analyzing 10 studies conducted on 641 adults, researchers found that
subjects consuming probiotics experienced a greater reduction in body
weight than those who didn't.

Other studies have shown that probiotics *may help decrease waist
circumference and fat mass*, improve cholesterol levels and lower blood
sugar levels. As the scientists point out, these microorganisms may reduce
fat storage and inflammation while improving insulin response, leading
to *better
metabolic health*.

Another research paper, which appeared in the November 2013 edition of the
journal *Nutrients* <https://www.mdpi.com/2072-6643/5/11/4665/htm>, shows a
strong link between *dairy foods and weight loss*. This time, the
researchers focused on protein, calcium, potassium and other nutrients in
dairy products. In clinical trials, these foods have been found to *increase
lean mass, reduce adiposity and facilitate weight loss* when consumed as
part of a calorie-controlled diet.

*Protein*, for example, increases satiety and can make weight loss easier
<https://www.livestrong.com/slideshow/558506-12-tips-from-real-people-who-succeeded-at-losing-weight/>,
as the review authors note. *Calcium*, another key nutrient in dairy foods,
stimulates fat breakdown and reduces fat accumulation. Some dairy products
are rich in *conjugated linoleic acid*, a fatty acid that improves the
body's ability to burn fat for fuel.

These studies confirm that dairy products, including kefir, can help you
shed stubborn fat and keep it off. The key is to consume them as part
of a healthy
diet <https://www.livestrong.com/slideshow/1011328-10-ways-dejunkify-diet/>.

According to the USDA <https://www.choosemyplate.gov/dairy>, adults should
consume *three cups of dairy foods daily*. To lose weight, start your day
with a cup of kefir, enjoy another one between meals and drink a third cup
before bedtime or whenever hunger strikes.

* Dr Denise M Robinson*

*Denise M Robinson, TVI, PhD*

Specialist-Technology/Blind Skills | Teacher of the Blind and Visually
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