Whether you’re new to the world of wellness or are a card-carrying founding member, you’ve possible heard concerning the significance of consuming of gut-healthy, probiotic-rich meals. Probiotics are dwell micro organism and yeasts which are good for the intestine and their advantages are each quick (like good digestion and immune system help) and long-term (defending in opposition to cognitive decline). And kefir and yogurt simply occur to be two meals which are filled with them.
Kefir and yogurt have a variety of similarities, which may make it simple to conflate the 2. They’re each fermented dairy merchandise. They’re additionally typically discovered side-by-side on the grocery retailer. However there are a number of key methods the 2 are totally different from one another, together with how they’re made, what they can be utilized for, and the quantity of gut-healthy advantages they create to the desk.
Questioning which one would win out in a kefir vs. yogurt battle? Registered dietitian Andrea Mathis, RD, explains extra about every under—together with her verdict on which one packs the largest probiotic punch.
Kefir vs. yogurt: How do they evaluate?
How they’re made—and when to make use of every
When evaluating the 2 fermented dairy merchandise, Mathis factors out that it’s first useful to know what precisely they’re and the way they’re made. She explains that whereas each kefir and yogurt are fermented from milk, yogurt is fermented with solely micro organism whereas kefir is fermented with each micro organism and yeast.
With yogurt, the method entails heating the milk, including a dwell tradition (which comprises the micro organism), letting the yogurt set, and permitting it cool. To make kefir, you want kefir grains, which include each the micro organism and yeast. (FYI, there’s no gluten in kefir grains.) After you add a teaspoon of kefir grains to a cup of milk, cowl it up, and let it sit for 24 hours, then you’ve got your kefir.
“The distinction in how they’re made adjustments each the style and texture too,” Mathis says. “Yogurt is thicker and creamier whereas kefir is extra of a liquid.” By way of style, she says the yeast within the kefir make it style a bit extra tart than yogurt, which is milder in style.
As a result of they’re totally different in texture and style, Mathis says how they’re used differs, too. “Kefir is a probiotic drink you possibly can have on the go, whereas yogurt is one thing you are inclined to eat with a spoon,” she says. “Additionally, yogurt is extra generally utilized in cooking as a alternative for butter or oil. It’s particularly efficient in baked items as a result of it gives moisture,” she says. Utilizing kefir, Mathis explains, received’t work as properly as a result of it’s too watery and would additionally alter the style extra.
Kefir vs. yogurt: How they’re totally different nutritionally
By way of how they stack up nutritionally, Mathis says they’ve some overlapping advantages, however there are different qualities that set them aside. “Each are good sources of protein,” she says. “If that’s why you’re looking for kefir or yogurt out, I might simply decide whichever one you just like the style and texture of extra as a result of they’re each excessive within the nutrient.” Plain kefir has eight grams of protein per one-cup serving and plain yogurt has six grams per one-cup serving, on common. Each kefir and yogurt have comparable quantities of carbohydrates too, with 9 grams and 10 grams per one-cup serving, respectively.
Right here’s the place they differ nutritionally: Mathis explains that since kefir is made with each dwell micro organism and yeast whereas yogurt is simply made with dwell micro organism cultures, kefir is larger in probiotic advantages. “It really can have 3 times as many probiotics as yogurt,” she says. So in case you actually need to load up on good intestine micro organism, kefir goes to be your finest guess.
Kefir can also be larger in calcium, which is vital for bone and coronary heart well being. Kefir has 300 milligrams of calcium per serving whereas yogurt has 180 milligrams per serving. (You need to purpose to get between 1,000 and 1,200 milligrams a day.) Kefir can also be barely larger in vitamin A, a nutrient that’s vital for eye well being, bone well being, and immunity. It has 300 micrograms per serving whereas yogurt has 230 micrograms per serving.
By way of unintended effects to pay attention to, since each meals are comprised of milk, consuming kefir or yogurt can result in bloating, constipation, or diarrhea in case you have a dairy intolerance or sensitivity. However apart from that, Mathis says each are broadly thought of to be protected, together with for those that are pregnant or breastfeeding. As with every meals, if kefir or yogurt is one thing you’ve by no means tried earlier than, it’s finest to begin sluggish and have solely a bit, ensuring you don’t have any antagonistic reactions earlier than digging right into a full serving.
As you possibly can see, basically kefir is barely larger in dietary advantages—and far larger in probiotic advantages. Nonetheless, Mathis says they’re each wholesome meals to work into your food regimen. “Whichever one you’re eyeing within the grocery retailer, it’s vital to be aware of the sugar content material, as that’s one thing that may pop up in each,” she says. Many manufacturers add sugar to yogurt or kefir to sweeten it up. “As a substitute of shopping for a yogurt or kefir that’s excessive in added sugar, I like to recommend shopping for it plain after which including fruit or a bit honey your self at house.” she says.
And naturally, how you propose on utilizing it issues too. If you’d like one thing versatile you possibly can bake with or mix with oatmeal or granola, go for yogurt. In the event you’re trying for a protein- and probiotic-rich breakfast or snack you possibly can have on-the-go, kefir is the higher guess.
“Each kefir and yogurt are nice gut-healthy choices,” Mathis says. Whichever one you go for, you’ll be doing all of your intestine a favor, and meaning you’ll be benefitting your entire physique.
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