Easy to Make at Home! The Surprising Effects of High Cost-Performance Kefir Yogurt and How to Make It Without Failing

1. Introduction

Many people probably eat yogurt every morning. As one might imagine, yogurt is a healthy fermented food containing lactic acid bacteria. There are various types of lactic acid bacteria used for fermentation, and the health benefits vary depending on the specific bacteria used. Among the many yogurts available, the one I recommend is “Kefir Yogurt”. Compared to regular yogurt, Kefir Yogurt is fermented with a greater number of lactic acid bacteria, and it also benefits from the action of yeast, which is not found in regular yogurt. Therefore, it is expected to provide greater health and skin beauty benefits than regular yogurt. Here, I will introduce in detail the nutritional value of Kefir Yogurt, as well as how to easily make it at home from milk.

2. Characteristics of Kefir Yogurt

Kefir Yogurt contains a higher number of lactic acid bacteria compared to regular yogurt and undergoes a complex fermentation process with yeast. (Regular yogurt typically ferments with 1 to 3 types of lactic acid bacteria alone, whereas Kefir Yogurt uses a complex fermentation involving 4 or more types of lactic acid bacteria and 3 types of yeast.) Kefir Yogurt has been made for over 1,000 years in the Caucasus region of Europe, which is renowned for its long lifespans and the beauty of its people. Compared to regular yogurt, it has a softer, more drinkable texture, with mild acidity and a gentle flavor. Additionally, because carbon dioxide is generated during its fermentation process, there is a risk of containers bursting, which makes it difficult to sell in standard supermarkets. (Although some commercially available products do exist.)

3. The Cost of Kefir Yogurt

The estimated daily intake calculated later is 200–300 ml per day. Based on this, you will need 2 cartons of milk (or soy milk) (approx. 200 yen / $1.30 × 2) and 1 packet of starter culture (approx. 100 yen / $0.65), bringing the cost to about 500 yen ($3.30) per week. (Calculated based on 1000 ml milk cartons.) Since a standard cup of commercial yogurt is about 100 ml, one carton of milk provides enough for roughly a week, costing about 300 yen ($2.00).

4. Expected Health and Beauty Benefits of Kefir Yogurt

There are various research results regarding the health and beauty benefits of Kefir Yogurt.

Health Benefits from Intestinal Regulation

Because it contains a wider variety of lactic acid bacteria than regular yogurt, it is believed to have a greater effect on improving intestinal balance. Research has also shown benefits such as “lowering blood pressure”, “anti-cancer effects”, “lowering blood sugar levels”, “antibacterial and anti-inflammatory effects”, and “antioxidant effects”. Furthermore, it seems to even offer benefits for “mental improvement (mood enhancement)”.

【Health Benefits Research】

3.1. Anti-Hypertensive (omitted) 3.2. Anti-Cancer (omitted) 3.3. Anti-Diabetic (omitted) 3.4. Anti-Microbial (omitted) 3.5. Anti-Inflammation (omitted) 3.6. Antioxidant (omitted) 3.7. Hypocholesterolemic Effect (omitted) Furthermore, recently there has been an immense interest in the studies of altered gut microbiota in response to mental health upon kefir consumption. In fact, the term kefir derived from the Turkish word “keyif”, indicate a good feeling and pleasure after consumption suggested its potential gut-brain axis relationship.

Source: Licensee MDPI, Basel, Switzerland. PMCID: PMC8226494 PMID: 34071977

There is also research showing its effectiveness in improving bowel movements.

【Bowel Movement Improvement】

While the average number of days with bowel movements during the non-intake period was 10.0 days per two weeks, it significantly increased to 10.8 days during the intake period.

Source: Bulletin of Tokyo Kasei Gakuin University No. 50, 2010

Skin Beauty Effects

Research has confirmed that consuming kefir can lead to an “increase in skin moisture levels” and “improvement of atopic dermatitis”.

【Skin Hydration Research】

In this study, kefir intake for eight weeks caused an improvement in the skin condition of healthy subjects, quantitatively demonstrated by a significant decrease in TEWL and increase in hydration on the forearm and forehead, compared to the control.

Source: Licensee MDPI, Basel, Switzerland. PMCID: PMC8622502 PMID: 34829075

Improvement of Osteoporosis Symptoms

It has been shown that osteoporosis patients who consumed Kefir Yogurt daily experienced improved bone mineral density. This is believed to be due to the effects of vitamin D, phosphorus, magnesium, and vitamin K contained in Kefir Yogurt.

【Bone Density Improvement】

Kefir is a good source of calcium, which you need for good bone health. One study found that people with osteoporosis who drank kefir milk daily showed improvements in their bone mineral density. Kefir is also rich in other bone-building nutrients, including vitamin D, phosphorus, magnesium, and vitamin K.

Source: WebMD LLC, an Internet Brands company

5. Main Nutrients in Kefir Yogurt

• Protein
• Calcium
• Phosphorus
• Vitamin D
• Vitamin K
• Vitamin B12

6. Recommended Daily Intake of Kefir Yogurt

The general recommended intake for Kefir Yogurt is 200–300 ml per day. While there isn’t much concern about overconsumption, individuals with allergies, weakened immune systems, or those taking specific medications should be cautious, as described later. Even for health purposes, a maximum of 700 ml per day should be the limit.

【Recommended Intake Limit】

How Much Kefir Should You Drink a Day?
Daily consumption: Kefir is considered safe to consume daily. A typical serving size is one cup (8 ounces). (omitted) Recommended intake: Limit to no more than three cups (24 ounces) per day.

Source: Verywell Health: How Much Kefir Should You Really Be Drinking a Day?

7. Precautions When Consuming Kefir Yogurt

Like common probiotic foods, excessive consumption may cause symptoms such as bloating, diarrhea, gas, abdominal pain, or constipation. Also, those with a dairy allergy must be cautious when consuming kefir made from milk. (Since Kefir Yogurt can also be made with soy milk, those with dairy allergies can safely consume the soy milk version.) Furthermore, people who experience stomach upset after drinking milk (lactose intolerance) should exercise caution. (However, it is said that symptoms are less likely to occur because the lactose content is reduced by the lactic acid bacteria.) Additionally, taking probiotics may increase the risk of infection for those with weakened immune systems (e.g., HIV patients, those undergoing cancer treatment). Anyone taking specific medications (such as antibiotics, immunosuppressants, antidepressants, anticancer drugs, blood thinners, or cholesterol-lowering medications) should consult a doctor before consumption, as it may interfere with the drug’s effects.

【Precautions】

Kefir is safe for most people to consume, but it may cause undesirable effects in some people, including digestive issues, an increased risk of infection, and interactions with certain medications.

Source: Verywell Health: 7 Downsides of Drinking Too Much Kefir

8. How to Make Kefir Yogurt and Precautions

My method is as follows. You will rarely fail with this procedure.

If bacteria enter the milk carton, it won’t ferment properly. Therefore, be especially careful to avoid contamination when adding the starter culture (Step 2). (Since bacteria are also present in the air, do not leave the carton open.)

Step (1): Warm the milk (or soy milk) (*1) carton in the microwave. (About 3 minutes and 20 seconds at 500W for a 1,000 ml carton.)

Step (2): Open the warmed milk (or soy milk) carton and add the starter culture.

Step (3): After that, close the opening of the milk carton with a clip, set it in the yogurt maker (*2, *3), and leave it for about 24 hours.

(*1) You can make it with “low-fat milk” or “non-fat milk,” but “pasteurized milk,” “milk beverages,” “adjusted soy milk,” and “soy milk beverages” are not suitable for yogurt making.

(*2) There are various types of yogurt makers, but ones that allow you to set the milk carton directly are easy and recommended.

(*3) Set the temperature to 25°C in the summer and 27°C in the winter.

This completes the first batch (①).

I make two milk cartons a week. When making the second one, you can use the yogurt from the first batch (①) instead of using a starter culture.

Making the second batch is simple:

In Step (2), just put in the yogurt made in the first batch instead of the starter culture. (Add as much as possible.)

However, if the first batch did not turn out well, do not use it. (When it fails, it remains mostly like milk, so you will notice immediately.)

Also, with Caspian Sea Yogurt, you can repeatedly make yogurt using the leftover yogurt as a starter. But with Kefir Yogurt, this often fails, so avoid using yogurt made last week as a starter culture.

Note that if you can maintain a room temperature of 25°C or higher, you do not necessarily need a yogurt maker. (Be careful, as fermenting at too high a temperature may cause over-fermentation.)

The expiration date is about one week when refrigerated, so please eat it as soon as possible.

9. Summary

Compared to regular yogurt, Kefir Yogurt contains a larger number of lactic acid bacteria and even includes yeast, making it an excellent food that promises greater health benefits.

By making it at home, you can continue consuming it more cheaply than buying commercial products. (I make one carton of milk and one of soy milk once a week, and eat it every morning.)

Please incorporate it into your daily life and experience its benefits for yourself!

Q&A

Q1: What are the health and beauty benefits?
A1: Intestinal regulation and skin improvement. (Lowers blood pressure, prevents cancer, lowers blood sugar, antibacterial, anti-inflammatory, antioxidant, improves mood, relieves constipation, increases skin hydration, and improves osteoporosis symptoms.)

Q2: What is the recommended daily intake?
A2: 200-300 ml.

Q3: What is the cost?
A3: About 70 yen ($0.45) daily. (Calculated for 285 ml intake; approx. 2,100 yen / $14.00 monthly.)

Q4: What are the precautions for consumption?
A4: Digestive issues and drug interactions. (Excessive intake causes bloating/diarrhea. Cautions for lactose intolerance, weak immune system, and specific medications.)

Q5: How to make it and what to be careful about?
A5: Fermentation with a yogurt maker. (Warm the milk carton, add starter, and set for a day. Use new starter culture. Refrigerate and consume within a week.)