Most of us have probably heard and tasted yogurt. However, it seems that not many are familiar with kefir. Yoghurt and kefir are fermented milk products that have been traditional drinks for thousands of years that have been scientifically proven to have health benefits categorized as probiotic products.
Yogurt is made by fermenting milk using certain bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus which produces a product with a soft and slightly sour texture. Meanwhile, kefir is a fermented milk product using kefir seeds (a mixture of bacteria and yeast) which produces a fermented milk product with a thinner consistency and a slightly fizzy and more sour taste.
The benefits of these two fermented milk products have been scientifically proven as a source of probiotics that support digestive health, have excellent digestibility, support bone health, support immunity, contain compounds that can reduce inflammation and are an excellent source of complete protein.
Different Flavors
Although both are fermented milk products, they have different flavors. Those who have consumed yogurt can certainly feel that yogurt has a slightly sharp, creamy, and soft taste. The level of sourness depends on the length of fermentation (note: the longer it is, the more sour it will be). In addition, yoghurt on the market today is generally produced with various flavors to meet consumer tastes.
Meanwhile, kefir has a more sour and tangy flavor when compared to yoghurt with a slight natural frothiness due to fermentation. The texture of kefir is much thinner, making it easy to drink. Kefir has a more complex flavor, with a slight sourness, more yeast and sometimes a little sweetness. With this kind of flavor, kefir when consumed cold will taste more refreshing.
The Power of Probiotics
The role of probiotics for digestive health has long been studied. Both fermented milk products have been scientifically proven to improve digestive health.
In general, Asians including Indonesians experience a condition called lactose intolerance, which is a mild to severe digestive disorder after consuming milk. Yoghurt and kefir have been shown to reduce this lactose intolerance.
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According to various studies, kefir contains around 50 strains of health-beneficial bacteria and yeast, making it an excellent source of probiotics. Meanwhile, yoghurt generally contains 2-6 strains of bacteria, although some fortified yoghurt contains more strains.
In general, kefir is more easily tolerated by people with lactose intolerance as its fermentation breaks down lactose more thoroughly. Meanwhile, yoghurt also supports digestion and gut health, but may not be as effective for those who are sensitive to lactose.
Nutritional Value
In terms of nutritional value, both fermented milk products are excellent sources of calcium, protein and B vitamins. Overall, kefir tends to contain slightly more protein and potassium per serving when compared to yoghurt.
If we want optimal gut health, stronger immunity and better lactose tolerance, kefir is the best choice. However, of course, yoghurt is still a good choice especially for those who prefer a thicker texture or lighter taste.
How to Make It?
As outlined above, kefir and yoghurt are both made by fermenting milk. However, the processes and cultures used are very different.
Kefir is made using kefir grains, which are a symbiotic mixture of bacteria and yeast. These kefir seeds are then added to fresh milk (cow, goat or buffalo). The fermentation process takes about 24 hours at room temperature (around 20-24°C) in a closed container. After the fermentation process is complete, the kefir grains in the milk can be filtered and reused for the next kefir making process.
The process of making yogurt is actually almost the same as making kefir. However, yogurt making uses lactic acid bacteria, usually Lactobacillus bulgaricus and Streptococcus thermophilus.
In making yoghurt, the milk is first sterilized to eliminate unwanted bacteria at a temperature of about 40-45C. After adding the starter, the yoghurt is kept warm in an incubator for 4-8 hours. When it has solidified, the yoghurt can be moved to the refrigerator before consumption. The placement of yoghurt in the refrigerator also serves to slow down the further growth of probiotic bacteria so that the taste is not too sour.
Indonesian Traditional Fermented Milk
Fermented milk products, of course, do not only come from outside. Indonesia has some unique traditional fermented milk products that are closely related to cultural values. The most famous fermented milk products are curd and dali ni horbo.
Curd is a traditional fermented milk product from Minangkabau. In the manufacturing process, curd generally uses buffalo milk to produce yogurt with a distinctive flavor and texture. This traditional food has a thick texture like pudding, a natural sour taste, and is usually served in bamboo.
The method of making curd is different from yoghurt. The process of making curd begins with putting fresh buffalo milk into a 20 cm long bamboo tube. Next, the bamboo tube is covered with banana leaves and left at room temperature (25-30°C) for 24-48 hours.
The curd fermentation process occurs naturally by microbes in the bamboo and the surrounding environment, resulting in a fermented milk product with a very distinctive flavor. The flavor of the curd produced also depends on the type of bamboo used. Gigantochloa verticillata and Bambusa vulgaris bamboo, for example, are often used because they contain natural microbes and a bitter taste that keeps ants away.
Dali ni horbo, often referred to as “Tapanuli cheese”, is also a fermented milk product made from buffalo milk. The resulting product has a tofu-like texture with a prominent milk flavor and sometimes tastes bitter depending on the coagulant used.
The process of making dali ni horbo begins with heating buffalo milk while stirring and adding pineapple juice or papaya leaves as natural coagulants. Once the consistency has coagulated, the whey (liquid) is removed and the dali is ready to be processed. Dali is usually cooked with spices such as turmeric, onions, chili, or cassava leaves.
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