Kefir Vs Plain Dairy Milk
Not all dairy is made equal: theres a huge difference between just plain milk and kefir. Although kefir is a dairy product and is made from milk, the most important thing to consider is how its made. The process of fermenting milk to produce kefir provides probiotics the healthy kind of bacteria. The fermentation process also consumes most of the sugar specifically, lactose, which makes it an option suitable for those who are lactose intolerant. The probiotics found in fermented dairy drinks completely changes the nutritional properties and are particularly important for a healthy gut and body. The misconception that dairy leads to inflammation stems from the belief that consumption of milk with genetically modified growth hormone has the potential to change human hormone levels, but the latest research in 2017 from a study reviewing clinical evidence between dairy products and inflammation could not find sufficient evidence to support the validity of this claim. The claims between inflammation and dairy did not account for poor diet choices, lack of exercise, and stress which are all potential contributors that may be associated with inflammation-related diseases.
What Kind Of Probiotic Drinks To Buy
If you choose to go the drinkable probiotics route, Erin Palinski-Wade, R.D., C.D.E., author of The 2-Day Diabetes Diet and Newgent recommend the fermented milk beverage kefir as a healthy drinkable probiotic.
Newgent recommends Lifeway Kefir since they have a wide range of probiotic-rich products that are also excellent sources of protein, calcium, and vitamin D. Newgent also gives a thumbs up to GoodBelly’s StraightShot probiotic drink because it’s certified organic with only 30 calories per “shot” and contains no added sugars.
“If you prefer to drink your probiotics, make sure the label mentions the strains of probiotics it contains as well as the CFUs to know how much probiotic you are actually getting,” says Palinski-Wade.
As we’ve previously reported, looking for a number indicates that it’s strain-specific type, which tend to be well-researched and higher quality. For daily use, experts recommend probiotics with 5 to 15 billion colony-forming units per serving since less may be ineffective, and long-term use of very high doses hasn’t been well studied.
Since everyone’s microbiome is different, it might mean trying a few different probiotic brands until you find the one that gives you the biggest benefit.
Reasons To Avoid Yakult And Other Probiotic Drinks
3 May 2016Updated with an offical response from Yakult at the bottom of the article.
Yakult, Align, Probio 7, Bio-Kult, Activia… The chilled section at any supermarket is littered with these probiotic drinks. Many people down their morning shot of ‘good bacteria’ after hearing about the benefits of extra probiotics in the diet.
Don’t get me wrong, probiotics are great. There are numerous health benefits of consuming probiotics. Mark Sisson covers this topic in great detail with his article on fermented foods. Your gut health is closely linked to your overall health, so feeding your gut with good bacteria in the form of probiotics makes perfect sense.
Personally, I aim to eat a wide variety of low-sugar, unprocessed, probiotic-rich foods such as sauerkraut. I love Superkraut, kombucha, kimchi & kefir. When I can’t consume unprocessed, low-sugar, fermented foods or beverages, I will take a quality probiotic supplement.
I am also aware that a lot of people don’t eat or drink many unprocessed fermented foods or beverages, which again is why I recommend supplementing with a quality probiotic supplement.
However, I commonly hear ‘Oh I don’t need that as I take a probiotic drink every day’. I cringe when I hear this. Why? Well, I have 9 reasons why you should avoid probiotic drinks!
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Which Is Better Yakult Or Yakult Light
Yakult Light contains 50% fewer calories and less sugar than Yakult. Yakult Light contains 25 calories whereas our Yakult product contains 50. But they both are packed with live and active probiotic Lactobacillus casei Shirota.
Is it okay to drink Yakult 3 times a day?
Yes, its safe to have more than one bottle per day so that you can have more beneficial bacteria in your intestines.
How many Yakults Can I drink in a day?
How many bottles of Yakult can I consume a day? Consuming one bottle a day is enough to enjoy the benefits of Yakult as it contains more than 10 billion of the unique probiotic, L. casei strain Shirota. Drinking more than one bottle of Yakult a day is also fine, as it will cause no harm.
Kefir: The Cultured Dairy Beverage You Should Be Drinking
Confused about the buzz around dairy and whether you should consume it or not? With concerns about lactose intolerance and claims that dairy can increase inflammation, its no wonder people are advocating against it. But its not always so black and white in fact, cultured dairy is particularly beneficial. It can often be consumed by those who are lactose intolerant and the probiotics can help reduce inflammation and improve digestion. With all of the misinformation floating around, weve decided to help break down some of the confusion and explain what you need to know about kefir: the fermented, probiotic-rich dairy drink you should be drinking.
Read Also: Do I Take Prebiotics And Probiotics Together
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Nutrition
Sugar: 5 gramsProtein: 0 grams
Here’s how this probiotic-infused water works: All of the nutrients are stored in the cap until you release them, assuring optimal freshness and potency. Vegan, lactose- and gluten-free, Karma’s probiotic water doesn’t have to be refrigerated, since the probiotics are protected in the bottle’s cap until you mix it all together.
Probiotic Foods To Add To Your Diet
Sure, you can get your fill of probiotics through the above drinks , but you can also incorporate the following probiotic foods into your daily life to improve your gut microbiome.
1. Dark Chocolate
So, you know that probiotics are great for your gut, but did you know that in order to reap the benefits, you actually need to feed good bacteria with prebiotics ? Luckily, chocolate contains both of these ingredients, plus high levels of antioxidants and nutrients. So you know, its basically medicine.
2. Some Types of Cheese
While not all cheeses are a good source of probiotics , some soft, fermented ones like cheddar, Swiss and Gouda are since they contain bacteria that can survive the journey through your gastrointestinal tract. To make sure youre getting the right stuff, look out for live and active cultures on the label.
3. Sauerkraut
You know this pickled cabbage dish is the ultimate hot dog topping, but did you know that its also full of probiotics and equally delicious when piled onto a salad or sandwich? And one study published in World Journal of Microbiology and Biotechnology found that it could also reduce cholesterol levels. Just make sure to double-check the label before buyingyou want the raw, unpasteurized stuff .
4. Garlic
5. Kimchi
6. Pickles
Great news for pickle lovers when these green spears are brined in salted water and fermented, they create beneficial bacteria. Just make sure to opt for the naturally fermented kind to reap the probiotic benefits.
Recommended Reading: When Should I Take My Probiotic
Cultured Dairy: The Nutrition Benefits You Actually Need To Know
With increasing research linking the correlation between probiotics, gut health, and immunity, its no secret that the integrity of our gut is vital to our health. Although additional factors such as stress, antibiotic usage, and individual health conditions can contribute to the condition of our gut, a focus on healthy food choices is one of the easiest ways to support the microbiome.
Several studies have shown a strong association between the gut-brain-microbiota.Probiotics introduced to the gut have been found to support immunity, improve allergies, and improve digestion.
One cup of low-fat plain Lifeway Kefir has 110 calories and 11 grams of protein, making it a great option for any lifestyle. Its easy and convenient enough to consume on its own, but versatile enough for cooking andbaking. Lifeways kefir is gluten-free and contains 12 live and active probiotic cultures , which may help increase the diversity of your gut microbiota.
Studies have shown that reduced diversity of healthy gut bacteria during early years is associated with an increase in food allergies during school age years. In addition, kefir made from whole fat milk helps absorb key nutrients such as Vitamins A, D, E, and K. Vitamin K is important because it helps your bones absorb calcium. Its important to know that kefir contains a special trio: vitamin D, K, and calcium all three crucial elements to support bone health.
What Probiotic Drinks Can
Probiotics can’t…
Work digestive miracles in minutes. If you’re hoping that chugging a probiotic drink will help you “detox” after a particularly indulgent weekend or “clean your system” so you feel more regular, know that taking any kind of probiotic won’t produce an immediate bowel movement like taking a laxative would, Palinski-Wade says. “However, over a period of time, regular consumption can help to improve regularity, decrease GI bloat, and combat constipation,” she says.
Probiotics can
Be a great complement to your fitness routine. If you’re regularly following a strenuous training routine, you could be suppressing your immune system and making your body more susceptible to infection. Since probiotics can help to strengthen the immune system, consuming them regularly can benefit athletes and avid exercisers alike, says Palinski-Wade.
Recommended Reading: Can Probiotics Get Rid Of H Pylori
Dextrose And Other Sugarsmore Sugar
Another ingredient in the popular probiotic drink Yakult is dextrose.
Dextrose is a simple sugar, and in Yakult’s case, it is derived from tapioca. Not quite as bad as the standard sucrose sugar . However, it is still a simple carbohydrate. As if we didn’t have enough sugar from the second ingredient, we now have some more!
I should point out that some of the sugar is used in the fermentation process to grow the bacteria used in Yakult’s probiotic drinks.
Yakult Light replaces sugar in it’s ingredients list with other sweeteners such as stevia, maltitol and ploydextrose.
Maltitol and polydextrose don’t have an significant effect on blood sugar levels for people consuming it compared to ordinary table sugar .
One study states that:
“The chronic administration of maltitol induced no variations of glycemia or insulinemia when compared with the same dose of sucrose”
Another study shows a slightly less “peaky” curve with regard to blood sugar levels:
“The peak of the stimulation of glucose oxidation occurred 60 min after the load of sucrose and 90 min after the load of maltitol. The delta glucose oxidation was significantly lower with maltitol than with sucrose during the first 90 min after the ingestion of the load. It was slightly higher with maltitol than with sucrose starting from the 210th min. Maltitol resulted in a cumulated suprabasal glucose oxidation which amounted to 40% that obtained with sucrose after 180 min.”
Where To Find Probiotics
Probiotics are found in yogurt and other fermented dairy products like kefir, naturally aged cheese like Gouda, fermented soybean foods like miso and tempeh, naturally fermented sour pickles and cabbage like sauerkraut and kimchi, sourdough bread, and the fermented tea kombucha, says Newgent.
“You can get plenty of probiotics from foods you eat,” Newgent says. “If you’re regularly eating foods rich in probiotics, purchasing these probiotic drinks isn’t necessary, especially if you’re on a tight food budget.” But it’s certainly fine to opt for a probiotic beverage, especially if you have minor digestive issues or don’t regularly consume natural food sources of these good bacteria, says Newgent.
Read Also: Is Probiotic Acidophilus Good For You
Alex’s Official Response To Yakult Australia’s Response
Sugar: Fair enough, for your product to sell it needs to taste great. And it’s a valid point regarding serving size, but there is still 11.4g of sugar in one serving! That is nearly three teaspoons of sugar! I believe many Yakult drinkers would be surprised to hear that there was added sugar in their Yakult. And many people wouldn’t knowingly down three teaspoons of sugar every morning in the name of ‘health’.
Skim Milk Powder: I think Yakult Australia has missed the point. Sure skim milk powder is lower in nutrients when compared to full-fat milk, but my concern is about the harmful effects of skim milk powder. Some of these effects can be mitigated by using full-fat powder, or even better, full-fat milk.
Homogenization: Again, it’s appealing to the masses and manufacturing efficiencies . I understand. My thoughts are simplehomogenization can destroy food molecules and make them inferior from a health point of view. It goes back to what I said beforesimply eat unprocessed naturally fermented foods and avoid UHT, homogenization, etc. Oh, and what’s wrong with cottage cheese?
Sucralose: Fair enough that they say it is ‘safe for human consumption and permitted for use under the Food Standards Code’. Also, I must give credit to Yakult for seeking out potential alternatives to their use of sucralose . And they still didn’t state why they use an artificial sweetener and added sugar.
Why Probiotic Drinks Are Everywhere
According to a recent Beverage Industry report, probiotic drinks and other “functional beverages” are the hottest bottled beverages to claim space in your grocer’s refrigerator section. Labels often claim benefits like “detoxifying” and “energy-boosting.”
While the FDA hasn’t approved any health claims for any probiotics, and these “good bacteria” aren’t considered essential to our diet, probiotics have become important in maintaining a healthful gut and stronger immunity, says Jackie Newgent, R.D.N., C.D.N., author of The With or Without Meat Cookbook. “Probiotics help maintain the natural balance of organisms in our intestines and can help treat and potentially prevent GI issues, such as diarrhea, irritable bowel syndrome, and those resulting from antibiotic treatment,” she says.
Also Check: Probiotics And Crohn’s Disease
Keto & Health Insights For Epoca Cool Plus Probiotic Cultured Dairy Beverage
- Net Carbs are 22% of calories per serving, at 10g per serving. This meal falls within the range for standard keto diet guidelines . If your daily net carb quota is 25g and if this food almost equals that much, consider whether you’re going to eat more food later. Always take into account any foods you’ve already consumed. It’s recommended that you track the macros of your daily food consumptionsthis makes it easier to avoid overconsumption.
- This food’s %DV for sodium is 0%. At 10mg, it’s considered low in sodium according to the FDA’s standard for %DV , which considers any food with %DV of less than 5% as low sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. Too much low sodium is also associated with health problems. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg foods should have 5%-20% DV per serving.
Bottom Line: Get Cultured
A healthy diet is one that is sustainable and full of real ingredients you can pronounce. As always, its important to be mindful of how foods react with your individual body but when it comes to selecting which dairy products to consume, going the fermented route is one of the best choices for your health. Kefir can be a beneficial way to incorporate more probiotics into your microbiota. Lifeway Kefir, in particular, may be an appropriate option for those who are lactose-intolerant its up to 99% lactose free. Check out our recipe page for versatile ways to use it in the kitchen!
Zubillaga, Marcela, et al. Effect of probiotics and functional foods and their use in different diseases. Nutrition Research21.3 : 569-579.
Todorov, Svetoslav D., and Leon MT Dicks. Evaluation of lactic acid bacteria from kefir, molasses and olive brine as possible probiotics based on physiological properties. Annals of microbiology 58.4 : 661.
Leite, Analy Machado de Oliveira, et al. Microbiological, technological and therapeutic properties of kefir: a natural probiotic beverage. Brazilian Journal of Microbiology 44.2 : 341-349.
Farnworth, Edward R. Kera complex probiotic. Food Science and Technology Bulletin: Fu 2.1 : 1-17.
Sharifi, Mohammadreza, et al. Kefir: a powerful probiotics with anticancer properties. Medical Oncology 34.11 : 183.
Isolauri, Erika, et al. Probiotics: effects on immunity. The American journal of clinical nutrition 73.2 : 444s-450s
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Probiotics And Skin Health
Studies indicating a correlation between dairy consumption and acne did not account for fermented dairy, which may contribute to different results due to the presence of probiotics. Skin issues such as acne may be an indicator of internal imbalances. Because the skin is our largest organ, poor nutrition choices may show up there first. Kefir contains a diverse count of probiotics that may help restore a natural balance of good vs. bad bacteria in the gut. Restoring the balance of intestinal microflora can help tame issues related to the stomach that result in skin problems. A balanced gut microflora can also help the body absorb more nutrients from food.
Check out these recipes: Healthy Skin Smoothie, Clear Skin Tonic, and aDIY Kefir Facemask.
Update On Yakult’s Effectiveness:
After communication with Yakult Australia, they pointed out that the study listed on the SuppVersity website was not conclusive evidence that the strain of bacteria was ineffective. They also claimed that their strain was well-researched and proven to improve health conditions.
The Leber study in question concluded:
Gut permeability of MetS patients was increased significantly compared with healthy controls. L. casei Shirota administration in the MetS patients did not have any influence on any parameter tested possibly due to too-short study duration or underdosing of L. casei Shirota.
A quick search on PubMed dug up this study that found the LcS strain to be ineffective at changing health markers:
- This studyEffect of Lactobacillus casei Shirota supplementation on trimethylamine-N-oxide levels in patients with metabolic syndrome: An open-label, randomized study. found that the LcS strain did not assist with lowering TMAO levels.
But those are two fairly basic studies.
To be completely fair to Yakult, I looked for more studies on the effectiveness of the LcS strain. Within minutes I had numerous papers that found the LcS strain to have positive health effects. Some of these papers are listed below:
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