The stars of our breakfasts and snacks, yogurt and kefir are two dairy products similar in origin, both derived from the fermentation of milk, but different in biochemical composition, flavor, and nutritional profile. An excellent source of high-biological-value proteins, minerals, and vitamins, they can be easily incorporated into our daily diet, provided they are of excellent quality, preferably organic, and without added sugars. Let's find out what their properties are, their differences, and which of the two is actually more beneficial for our health and our gut microbiota.
What is Yogurt?
Fresh and with a creamy, enveloping texture, yogurt is a staple of a healthy, balanced diet. It's made from the fermentation of milk —usually cow's milk, but also goat's or sheep's milk—thanks to the action of two specific bacterial strains: Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria convert lactose, the milk sugar, into lactic acid, which causes the proteins to coagulate, making the product thick and full-bodied.
An excellent source of high biological value protein, it is rich in minerals, particularly calcium, B vitamins, and live lactic acid bacteria, and promotes the balance of intestinal flora. It is, therefore, an excellent food, which keeps us feeling full and helps our intestinal regularity, provided, of course, we choose it carefully and with care.
More digestible than milk, its bacteria are however defined as "transient": they help keep the intestine clean and promote transit, but are rarely able to permanently colonize the intestinal mucosa.
What is Kefir?
A fermented beverage with an ancient Caucasian tradition, kefir, unlike yogurt, is produced through a more complex fermentation process involving both bacteria and yeasts. "This allows kefir to contain a greater variety of microorganisms," Gabrielli points out.
It's made from fresh milk —cow's, sheep's, or goat's—to which "kefir grains," a polysaccharide rich in bacterial and yeast colonies, are added. The process triggers a double fermentation, lactic and alcoholic, resulting in a slightly fizzy, acidic, and highly beneficial product. Naturally rich in probiotics, live microorganisms beneficial for gut health and the immune system, it provides B vitamins, calcium, and magnesium.
Also known as “the prophet's millet”, since according to legend it was Mohammed who donated the first grains for fermentation, its name derives from the Armenian word keife, which means "well-being", "to feel good": and it is not difficult to understand why.
As we've said, kefir has a larger and more diverse community of microorganisms, and for this very reason, it can have a slightly more marked effect on intestinal regularity and digestive tolerability. Furthermore, it generally contains less lactose because it is fermented for longer, which often makes it more digestible for those with mild intolerance.
Yogurt Vs. Kefir: Differences and Similarities
Often confused or sometimes considered interchangeable, these two dairy products conceal some significant differences, both organoleptically and nutritionally. From a properties perspective, yogurt and kefir are, first and foremost, sources of good-quality protein, useful for maintaining muscle mass and promoting a feeling of satiety.
"An interesting aspect is the presence of live cultures, which can contribute to the health of the intestinal microbiota. There is a difference here: yogurt contains specific bacterial strains, while kefir has a broader and more diverse community of microorganisms, because it derives from a more complex fermentation that also includes yeasts," explains the nutritionist.
For this very reason, kefir can have a slightly more decisive effect on intestinal regularity and digestive tolerance; furthermore, it generally contains less lactose, because it is fermented for longer, and this often makes it more digestible for those who are intolerant.
Both provide B vitamins, particularly B2 and B12, which are essential for energy metabolism and the nervous system. And what about vitamin D? "It's important to clarify one point here: yogurt and kefir are not significant sources, unless they are fortified. Vitamin D is naturally present in significant quantities in other foods, such as fatty fish, or is synthesized through exposure to the sun," Gabrielli specifies.
In terms of minerals, calcium deserves special mention, a micronutrient essential for healthy bones and teeth. But not only that: it's also involved in muscle contraction, nerve impulse transmission, and blood clotting. Getting enough calcium through your diet is important throughout your life, not just in old age.
"Dairy products such as yogurt and kefir have the advantage of containing calcium in an easily absorbable form, also thanks to the presence of lactose and the milk matrix. Including them regularly in the diet can therefore contribute concretely to reaching its daily requirement, especially if combined with other sources and a lifestyle that also includes physical activity and good exposure to sunlight", suggests the nutritionist.
In addition to calcium, they contain phosphorus, which works together with the former for the well-being of bones and teeth, potassium, useful for fluid balance and muscle function and, finally, small amounts of magnesium.
From an organoleptic standpoint, their taste and consistency also differ. Yogurt is thicker, creamier, and has a more delicate, naturally sweet flavor, while kefir is more liquid and has a fresher, slightly tart, and fizzy taste. These differences make them suitable for different uses: the former is more versatile for breakfast and snacks, while the latter is ideal for drinking or making fruit smoothies.
Which is Better?
"Actually, neither at all," says Gabrielli. "They're both good choices and can easily be included in a healthy, balanced diet. If we want to make a distinction, kefir may have something more in terms of the variety of enzymes and digestibility, while yogurt is often more practical and easier to consume."
Therefore, the most sensible solution is not to choose just one of the two products, but to learn to alternate them, selecting the best options. "Even in this case, variety is the simplest strategy to reap benefits without overcomplicating your life," continues the expert.
To get the most out of both, it's essential to read the label carefully and avoid "fruit" or industrially sweetened yogurt and kefir. Quality products should contain only milk, preferably organic, and live lactic acid bacteria (for yogurt) or kefir grains. In addition to plant-based drinks, kefir can also be prepared, even at home, with water grains.
How often can they be included? "If you like them and tolerate them well, even every day," concludes the nutritionist. Serving sizes are similar: generally, 125-150 grams of yogurt or about 150-200 ml of kefir. Excellent for breakfast, along with oat flakes, fresh fruit, and oilseeds, they can also be enjoyed as an energy snack or after meals, without any particular contraindications for a healthy person.
With a thicker and creamier consistency, yogurt is particularly suitable for a filling and satisfying breakfast: you can make an açai bowl, topped with sliced bananas, fresh coconut flakes, crunchy granola and raspberries or with your favorite ingredients, or overnight oats, the cold version of the classic porridge enriched with rolled oats, chia seeds, fresh fruit and sugar-free spreads (or even with anything else your imagination suggests).
More liquid and pleasantly tart, kefir is the perfect base for refreshing smoothies or indulgent smoothies: we recommend adding half a ripe banana, a pinch of ground cinnamon, or a drizzle of honey to tone down its slightly alcoholic and fizzy notes. Yogurt and kefir can be enjoyed both sweet and savory: mix them with grated cucumber, a drizzle of extra virgin olive oil, fresh mint, and salt, and in no time you'll have a delicious, light tzatziki sauce, perfect as an accompaniment to crudités, cooked vegetables, and grilled white meat or fish.
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