Hi all! I always knew that the benefits of fermented milk products are enormous. But the other day I witnessed a dispute, one of the parties actively argued the harm of my favorite kefir and fermented baked milk.
This is not the first time I have heard such a point of view and I know that many people are wondering whether fermented milk products are really healthy?
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In this article I propose to understand this topic. We will look at the benefits of fermented milk products and in what cases it is better not to consume them.
What's the benefit?
Why do doctors never tire of repeating that milk or fermented milk products should be in our diet? To understand why they are useful, let's remember the method of producing fermented milk products.
Did you know that the birthplace of kefir is South Ossetia? In tsarist times, the Caucasus was considered a real health resort for the ruling elite. Those close to the throne regularly visited the Caucasian mineral springs, and this tradition, by the way, has been preserved to this day, although now the Caucasus is accessible to everyone.
And so, in the conditions of surprisingly clean mountain air on green pastures, Ossetian cattle breeders fed their milk cows. And the grateful cows gave their owners a lot of fresh, nutritious milk. And the farmers, with their characteristic hospitality, were happy to offer fresh kefir to the guests.
Fermented milk products are a gift from nature; the first of them were produced by themselves, without human intervention.
After all, their real producers are those who ferment ordinary milk. As a result of this process, it turns into lactic acid, and in parallel a lot of other reactions occur, thanks to which the product receives its specific taste and consistency.
Then people learned to make other fermented milk themselves, adding starter to the milk - usually from a previously prepared product, which was simply teeming with bacteria. But for a long time humanity did not even know about them or their role. The role in the process of ripening (fermentation) was deciphered only in the second half of the 19th century, and they learned to prepare bacterial concentrates instead of traditional starter cultures just over a hundred years ago.
Why do lactic acid bacteria produce such different products - from kefir to fermented baked milk and yogurt? Because bacteria are different - acidophilus and Bulgarian bacilli, thermophilic streptococcus, lactococcus. These names indicate their shape: indeed, they often look like sticks or balls (cocci), which are often linked in a chain (strepto). Different bacteria help make different foods (see table).
| What are they like? | ||
| type of product | The product's name | What is sourdough made from? |
| Only fermented milk products | Curdled milk | lactococci and/or thermophilic streptococci |
| Yogurt | thermophilic streptococci and Bulgarian bacillus in equal ratios | |
| Mechnikovskaya sour milk | thermophilic streptococci and Bulgarian bacillus | |
| Ryazhenka | thermophilic streptococci with or without the addition of Bulgarian bacillus | |
| Varenets | thermophilic streptococci | |
| Fermented milk products of double fermentation (alcoholic and lactic acid) | Kefir | kefir grains (yeast), without adding other microorganisms |
| Acidophilus | acidophilus bacillus, lactococci and kefir grains | |
| Ayran | thermophilic streptococci, Bulgarian bacillus and yeast | |
| Kumis | Bulgarian and acidophilus bacilli and yeast | |
Dead, Alive or Super Alive?
We divide yoghurts and all other fermented milk products into living and dead. This is wrong, they are by definition alive. At the end of the shelf life, each gram of the product must contain at least 10 million live bacteria: the mandatory inscription on the label that they contain “at least 110⁷ CFU/g” says exactly this.
Important: if fermented milk products are alive, then why are they stored for so long, and not 3-4 days or a week? Today, sourdough starters with a stop effect are usually used. The bacteria in them are passive and do not multiply during storage. Traditional short-life products with classic sourdough are better.
Where does the “dead thing” come from?
If the lactic bacteria in fermented milk are killed or their activity and vitality are sharply weakened by heat treatment, the result will be a dead product. But for some reason it is officially called fermented.
Important: this is a very bad and confusing name, because it is the fermentation process itself that makes sour milk alive. It looks like the manufacturers lobbied for this definition. And you should remember: the term “fermented” on the label means that the product is non-living.
There are 2 types of fermented products:
■ 1st type- this is simply a fermented milk product “killed” by high temperature.
■ 2nd type- this is when a pseudo-fermented milk product is “killed” (in addition to milk, it contains vegetable oil and other non-dairy components, but it is also made with the help of bacteria).
Bioproduct - super living?
What are biokefir, bioyogurt and other BIOproducts?
This is when it is added to any fermented milk product. They do not participate in the fermentation process like lactic acid bacteria, but they bring some benefits to the product:
Probiotics are beneficial microorganisms that join and help our intestinal microflora.
prebiotics are inulin, lactulose and other substances that stimulate the growth and reproduction of our own bacteria in the intestines.
Ideal composition
The best fermented milk products are made only from milk and sourdough - there is nothing else in them. But much more often the composition is longer: milk is again constructed from dry powder (this is allowed), whey, cream, butter, water, etc.
Thermostatic is always better
What does the inscription “made by thermostatic method” mean?
Traditionally, sour milk was made at home in cups, jars, cups, saucepans, that is, in small volumes. In industry, ripening usually occurs in huge containers. And when packed into the final package, the product loses its texture - a dense jelly-like clot: this consistency plays a big role in the taste of yogurt, fermented baked milk and many other fermented milk products. Thermized products are fermented directly in the container in which they are sold. Most often it is glass, but there are also plastic packaging.
Kefir+ny
Real kefir is made only with a starter made from kefir grains (without adding lactic acid bacteria - they themselves are found in milk). This technology is more capricious, but the product is more natural. Such bacteria are added - and this is a different technology and, therefore, a different drink - not kefir.
Almost every person's daily diet includes dairy products. There is only a small minority of people who have an allergic reaction to milk protein or are diagnosed with lactose intolerance (the inability to digest lactose). For these reasons, they exclude milk and milk products from their menu. However, the majority of the world’s population does not suffer from such ailments, so they can fully appreciate all the benefits dairy nutrition.
The benefits of dairy products
Products made from milk are considered complete, complex foods, thanks to which the human body receives fats (2.7-6.0%), proteins (2.5-4.8%) and carbohydrates (4.0- 5.6%). For example, drinking a liter of milk provides the body with the daily requirement of amino acids of animal origin. Of particular importance are microorganisms that maintain normal intestinal microflora. As a result of the beneficial activity of lactic acid and propionic acid bacteria, the body's immune defense increases and the functioning of the gastrointestinal tract is optimized. Composition of dairy products includes almost all existing vitamins, as well as immune bodies that prevent the development of pathogenic microflora. Dairy nutrition helps replenish mineral reserves, a significant proportion of which are calcium and phosphorus in an easily digestible form.
Healthy dairy products for women
Whole milk – 500 ml.
Butter – 15 gr.
Cheese – 18 gr.
Cottage cheese – 20 gr.
Sour cream – 18 gr.
If it was once believed that adults should limit their milk consumption, replacing it with lactic acid products, now this myth has been completely debunked. Individual lactose intolerance is transmitted at the genetic level and is in no way related to a person’s age. If you often drank milk as a child without any negative consequences, you can continue to indulge in this tasty and nutritious drink. Numerous studies involving dairy nutrition, only confirm the benefits of such a diet. For example, scientists at Boston University found a connection between the daily presence of dairy products on the table and a reduced risk of developing uterine fibroids. This disease is often found in women who have crossed the 30-year mark.
In particular, it was experimentally found that in women who consumed more than 4 servings of dairy products daily, the risk of developing a benign tumor was reduced by 30%. Although the mechanism of this phenomenon has not been precisely explained, it has been proven that women’s health is protected by reducing the activity of cell proliferation processes (tumor cell division). What is not a reason to supplement the regular menu with food prepared on the basis of milk? Every woman has something to think about, because dairy products are real helpers in maintaining the beauty of the body. Low-fat yoghurts, kefir, fermented baked milk will help in the fight against excess weight and in normalizing the activity of the gastrointestinal tract. Cheeses will become a source of calcium, necessary for hair, teeth and bones. And cottage cheese will prevent liver diseases and improve the functioning of the nervous system.
Do not forget that any lactic acid products have undeniable effectiveness when used in the form of masks for skin and hair. Famous ancient beauties Nefertiti and Cleopatra regularly took baths filled with a miraculous drink. Goat milk Many nutritionists consider it one of the healthiest options. It is credited with medicinal properties, and this claim has a strong scientific basis. For example, in goat milk contains more potassium and cobalt (6 times) than cow's milk. The first element is necessary for the normal functioning of the cardiovascular system, and the second is involved in hematopoietic processes and regulates metabolism. Since ancient times, the product has been used to treat consumption, cholelithiasis, various diseases of the joints and skin, as well as to strengthen the immune system. In addition, it is indispensable for people who have an allergic reaction to cow's milk proteins.
Healthy dairy products for men
Men no less than women need dairy nutrition. And often men’s need for dairy products is even greater. For example, the riboflavin they contain is necessary for athletes and people who regularly experience severe physical activity. Animal proteins that are included in composition of dairy products are an excellent “building material” for muscle tissue. And potassium prevents the development of cardiovascular diseases, to which representatives of the stronger half of humanity are much more susceptible than women. Milk will help lower blood pressure, and cheeses, cottage cheese, sour cream and butter will become sources of calcium, which is involved in the formation and maintenance of bone strength.
Vitamins contained in dairy products
Vitamins that are contained in composition of dairy products, are presented in all existing diversity. These include water-soluble and fat-soluble types. The amount of different vitamins in milk and its derivatives varies. For example, the most vitamins A, E and C are found in hard cheeses, butter and cream with a fat content of 20%. Vitamins B1, B2 and B3 predominate in milk powder, and B6 and B9 predominate in full-fat cottage cheese. The vast majority of vitamins H and D are found in regular milk. To get vitamin PP, you also need to drink regular milk.
Dietary dairy products
Any fermented milk food products are included in the diet menu. The beneficial effect on the body is due directly composition of dairy products, as well as the presence in them of cultures of microorganisms that are used in the process of preparing fermented baked milk, kefir, yogurt, sour cream, cheese, etc. The type of microorganisms determines the taste of the product. For fermentation of lactic acid products, lactic acid streptococci, acidophilus or Bulgarian bacillus, and kefir fungus are used. Microscopic bacteria and beneficial fungi normalize the intestinal microflora, suppressing the activity of pathogenic bacteria.
However, food can only be considered dietary if it is low in fat. Therefore, preference should be given to lactic acid products with reduced fat content or completely fat-free. In order not to doubt the dietary purpose of the product, you must carefully study composition of dairy products which is indicated on the label. It is clear that among the components indicated there should not be preservatives, chemical dyes and flavors, as well as other food additives that are incompatible with the principles of a healthy diet.
Dairy nutrition shown in any form. It is believed that fermented milk products are the most beneficial and are better absorbed by the body. Any food prepared with milk is a balanced cocktail of essential nutrients for a person. For example, all dairy products, due to their high calcium content, are found in the diet of patients suffering from arterial hypertension. The amount of potassium, phosphorus and other microelements contained in a glass of milk satisfies the body's daily needs. Patients with diabetes are allowed to drink low-fat milk. Goat's milk, which is fattier than cow's milk, should be used with caution.
The diet for patients with various pathologies of the urinary tract also includes dairy products (except hard cheeses). Milk actively removes toxins, so in case of food poisoning with heavy metals, alkalis, acids, alcohol, warm whole milk drunk in a volume of 1.0-1.5 liters will help. Heated milk is used to treat sore throat. The best therapeutic effect is achieved by adding honey and butter to it. A glass of warm milk will help cope with headaches, and kefir and whey have beneficial properties aimed at getting rid of the effects of an alcohol hangover.
As you know, the production of various fermented milk products is based on several factors:
- what lactic acid bacteria and in what combination are used in their preparation
- what raw material (milk) is used as a basis.
This raises the question: how to distinguish beneficial “live” bacteria from their “dead” counterparts? If you buy a product in a store, you should pay attention to the following points:
- The shelf life of the product should not exceed 20-30 days.
- Concentration of beneficial “live” bacteria. It should be at least 1-10 million in 1 ml of product
- Condition of the packaging - it should not be damaged, deformed, or swollen.
The inscription on the product packaging with the addition of the prefix “bio” to the name.
It means that during the production of a fermented milk product, the manufacturer had to add to it:
- Bifidobacteria - and/or lactobacilli - probiotics (microorganisms useful for intestinal function), their quantity must be at least 100 million in 1 ml of product
- Prebiotics are substances that are not digested in the human intestine (usually fiber such as inulin), but which create favorable conditions for the development of good natural intestinal microflora. Prebiotics are found in cereals and grains, cereals, bread, and corn flakes.
- Synbiotics are a mixture of probiotics and prebiotics that do not exist in nature, but can be obtained artificially.
Of great importance is the thermostatic method for producing fermented milk products, when the addition of starter and the “ripening” of the products itself occurs directly in the packaging in which the product is subsequently sold (jar, bottle, etc.). These products are of higher quality, as they allow optimal preservation of all the properties of beneficial living bacteria. They are also characterized by a thicker consistency and richer taste.
Another way to obtain fermented milk products - tank, when fermentation of products occurs in one large container, which usually lasts no more than a day, and then the product is bottled into smaller packaging. In this case, there may be a violation of the structure of the product, its viscosity, oxidation of its constituent ingredients, and even a change in the quality of beneficial bacteria.
The term “fermentation” already implies a thermal effect on the product, so there are practically no “live” bacteria in such products.
Rating of fermented milk products according to their potential benefits for human health:
4th place - yogurt. It contains Bulgarian bacillus and thermophilic streptococcus, which are resistant to the effects of gastric acid and can suppress the growth of putrefactive bacteria along the way through the intestines. But it should be borne in mind that during pasteurization and the addition of fruit additives, beneficial bacteria are retained in small quantities.
3rd place - curdled milk, including fermented baked milk and Varenets, made from baked milk. They contain quite a lot of mesophilic bacteria and streptococci, which are not only easily digestible, but also have a healing effect in infectious diseases of the gastrointestinal tract. But in the presence of diseases of the liver and biliary tract and diseases of the pancreas, as well as in the presence of overweight and obesity, fatty fermented baked milk is undesirable.
2nd place - kefir. Due to the increased activity of the beneficial bacteria contained in it, intestinal motility is significantly improved, which is useful for the prevention of constipation. Kefir is also indicated for pregnant women in the presence of toxicosis, but it is not recommended for infants due to its high acidity.
1st place - matsoni and tan. They contain beneficial and at the same time resistant bacteria, especially when using medications with antibacterial effects. Therefore, they are indispensable in the treatment of dysbiosis, during treatment with antibiotics and after chemotherapy, to reduce various types of intoxication, including hangover syndrome.
Daily consumption of 200-300 ml of fermented milk product is considered optimal. There are no strict contraindications for taking fermented milk products, but, nevertheless, in certain forms of urolithiasis, phosphaturia (excretion of excess amounts of phosphate salts in the urine), and in cases of intolerance to certain components of milk, such products are also not recommended.
