fermented
june 2017
dairy products like yogurt are unique in that they con-tain
both prebiotics and probiotics. Prebiotics provide special carbohydrates that are
not digestible by the human body but provide nourishment to probiotics, gut-friendly
bacteria.
Yogurt, an ancient food that has leapt in popularity in the United States, is far more
familiar to Americans than some of its more exotic relatives. It’s produced by the bac-terial
fermentation of milk via yogurt cultures. Strained yogurt, sold as Greek yogurt,
has grown in popularity over the last several years. The straining process removes the
whey, giving the yogurt a creamier, thicker consistency than unstrained varieties. Plain
non-fat Greek yogurt makes an excellent substitute for sour cream on a baked potato.
Fermentation endows yogurt with a sourness that is often combatted commercially
by the introduction of sweeteners. While most popular commercial yogurt brands are
sold as nonfat, they typically include sugar and artificial ingredients. Nutrition experts
advise consumers to remain vigilant and check labels. Seek products with fewer than
10 grams of sugar and recognizable ingredients, even if they contain fat.
Consumers can avoid this trap by sticking with plain yogurt and adding healthy
ingredients like raisins, fresh fruit, berries, honey, maple syrup or cocoa powder to
taste. Raw steel-cut oats, nuts and chia seeds add a healthy crunch.
Skyr (pronounced “skeer”) is a cultured dairy product consumed in Iceland for
more than 1,000 years. It has the consistency of strained yogurt but a much milder
flavor, and is becoming increasingly available in higher-end supermarkets. It has fewer
ingredients and far less sugar than mainstream yogurts. In addition to its prebiotic and
probiotic content, it contains as much calcium and protein as Greek yogurt.
Kefir is a yogurt-like fermented milk drink originating in the North Caucasus
region of Russia. Fermentation occurs from introducing yeast-containing kefir grains
into cow, goat or sheep milk. It has been dubbed a “drinkable” yogurt and provides
many of the same nutrients, amino acids and probiotics found in other fermented
foods. Available at specialty natural foods stores, frozen kefir makes an excellent, nutri-tious
ice cream substitute.
Endurance athlete Tom Clifford, founder and head coach of Without Limits
Coaching and founder and director of the Wrightsville Beach Marathon, makes his
own kefir.
“The fermentation process takes only about 24 hours,” he says. “The finished prod-uct
tastes like plain Greek yogurt. When my family, even my toddler daughter, eat
kefir, we just don’t get sick.”
Kefir requires only two ingredients: kefir grains and about four cups of milk.
Clifford recommends adding about one teaspoon of kefir grains to the milk. Once it
has fermented, simply strain and it’s ready to eat.
Kefir grains are available online and locally and, like yeast, they can be cultivated
and grown after initial acquisition.
Jacobs is a vegetarian and doesn’t consume dairy. She introduces kefir grains to
water, creating a fizzy beverage.
“Everyone can make their own water kefir,” she says. “It’s super simple and you get
a fresh batch every two days. You can flavor it with natural fruits and it is essentially
club soda-like, but with so many benefits to our gut.”
savor
Fermented foods, includ-ing
apple cider vinegar (with
“mother”) are created when
microorganisms are introduced, a
process originally intended to pre-serve
and extend the life of food,
but one that also introduces many
nutritional and protective benefits.
Jane A. Steigerwald, registered
dietician and licensed dietician/
nutritionist with the University
of North Carolina Wilmington,
believes in the power of fer-mented
foods.
“As a dietitian, I strongly sup-port
the inclusion of fermented
foods in a balanced diet,” she
says. “They are a great source of
beneficial enzymes, B-vitamins,
omega-3 acids and probiotics.
Depending on your tolerance and
preferences, non-dairy and dairy
are equally beneficial.”
Probiotics are gut-friendly
bacteria that help ensure a bal-anced
gastrointestinal tract, the
importance of which is bearing
out in continued research. Regular
consumption of fermented foods
combats the negative effects of
non-steroidal anti-inflammatory
medications, antibiotics, stress
and even sports drinks, all of
which can harm beneficial bacteria
and weaken the body’s immune
system.
“I personally feel better when
I eat fermented foods,” says
Amanda Jacobs, a Wrightsville
Beach endurance athlete who has
become a nutrition expert through
researching the type of fuel she
puts in her body. “It kick-starts
your digestive system and it’s
clean-eating.”
Top: Adding your own ingredients to plain yogurt is a great way to create a tasty
treat without the downside of too much sugar or artificial ingredients. Bottom left:
Straining kefir takes out the grains and leaves a product that’s ready to eat. Bottom
right: Kefir can be sweetened with local honey and enhanced with dried fruit, nuts
and granola.
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WBM