Kefir at night with diabetes: what you need to know

What is kefir and its composition?

Kefir is a sour -milk drink obtained by beating milk using kefir fungi, which are a symbiosis of various bacteria and yeast. This unique process of fermentation gives kefir a characteristic sour taste, a slightly carbonated structure and many useful properties. The composition of kefir varies depending on the type of milk (cow, goat, sheep), a percentage of fat content and the duration of the squash, but in general it includes:

Squirrels: Kefir is rich in proteins, in particular, casein and serum proteins. Proteins are necessary for the construction and restoration of tissues, maintaining immunity and the normal functioning of the body. In the process of fermentation, proteins are partially split, which facilitates their absorption.
Carbohydrates: The main carbohydrate in kefir is lactose, milk sugar. However, in the process of fermentation, part of the lactose is split into simpler sugars, such as glucose and galactose. This can be an important factor for people with lactose intolerance or diabetes.
Fat: The fat content in kefir depends on the type of milk used. There are options for skim kefir, low fat kefir (1-2.5%) and kefir with normal fat (3.2-4%). Fats are necessary for the assimilation of some vitamins and are a source of energy.
Vitamins: Kefir contains vitamins of group B (B1, B3, B3, B5, B6, B12), vitamin A, vitamin D, vitamin K and vitamin E. These vitamins participate in many metabolic processes, support the health of the nervous system, immunity, bones and skin.
Minerals: Kefir is a good source of calcium, phosphorus, potassium, magnesium, sodium, zinc, iron, copper and manganese. These minerals are necessary for the health of bones, teeth, muscles, nervous system and other important functions of the body.
Probiotics: Kefir is a rich source of probiotics, beneficial bacteria and yeast, which have a positive effect on the intestinal microflora. Various strains of probiotics contained in kefir help improve digestion, strengthen immunity and fight pathogenic microorganisms.
Lactic acid: In the process of fermentation, bacteria produce lactic acid, which gives kefir a characteristic sour taste and helps to absorb calcium and other minerals.
Carboneless gas: Fermentation also leads to the formation of a small amount of carbon dioxide, which gives kefir a slightly carbonated structure.
Alcohol: Kefir contains a small amount of alcohol, usually less than 0.5%. However, the kefir of prolonged fermentation can be slightly higher.

Kefir and diabetes: action mechanism

The potential effect of kefir on the body in diabetes is due to several factors associated with its composition and properties:

Regulation of blood glucose levels: Some studies show that probiotics contained in kefir can have a positive effect on blood glucose. They can improve insulin sensitivity, reduce inflammation and modulate the composition of the intestinal microflora, which, in turn, can contribute to better control of glycemia. Certain strains of probiotics, such as Lactobacillus And Bifidobacteriumshowed promising results in clinical trials.
Influence on insulin resistance: Insulin resistance is a condition in which the cells of the body become less sensitive to insulin, a hormone responsible for transporting glucose from the blood to the cell. Probiotics contained in kefir can help improve insulin sensitivity by reducing inflammation and improving glucose metabolism. This is especially important for people with type 2 diabetes in which insulin resistance is a key factor in the development of the disease.
Lipid profile improvement: Diabetes is often accompanied by impaired lipid profile, such as an increased level of cholesterol and triglycerides. Some studies show that the use of kefir can help improve the lipid profile, reducing the level of “poor” cholesterol (LDL) and increasing the level of “good” cholesterol (HDL). This can reduce the risk of developing cardiovascular diseases that are a frequent complication of diabetes.
Support for intestinal health: A healthy intestinal microflora plays an important role in the general health of the body, including the regulation of blood glucose, immunity and metabolism. Probiotics contained in kefir help maintain a healthy intestinal microflora, suppressing the growth of pathogenic bacteria and contributing to the growth of beneficial bacteria. This can improve digestion, reduce inflammation and strengthen immunity.
Increase in a feeling of satiety: The protein contained in kefir can help increase the feeling of satiety and reduce appetite. This can be useful for people with diabetes who seek to control their weight. The consumption of kefir at night can help reduce traction to food and prevent overeating.
The content of calcium and vitamin D: Kefir is a good source of calcium and vitamin D, which are important to bone health. In people with diabetes, the risk of osteoporosis is increased, so the use of kefir can help strengthen the bones and reduce the risk of fractures.

The choice of kefir in diabetes: what to pay attention to

When choosing kefir for use for diabetes, you should pay attention to the following factors:

Sugar content: It is important to choose kefir without added sugar or with a minimum amount. Read the label carefully to make sure that there is no sugar, fructose, corn syrup or other sweeteners in the composition.
Percentage of fat content: Choose a low fat kefir (1-2.5%) or low-fat kefir. This will help reduce the consumption of calories and saturated fats, which can negatively affect cholesterol.
Composition: Give preference to kefir made of natural milk and kefir fungi, without adding artificial dyes, flavorings and preservatives.
Best before date: Pay attention to the shelf life of kefir. The fresh kefir, the more living probiotic crops in it.
Availability of probiotic: Some manufacturers add additional probiotic strains to kefir. If a probiotic effect is important to you, choose kefir containing a wide range of beneficial bacteria.
Individual tolerance: It is important to consider the individual tolerance of kefir. In some people, the use of kefir can cause bloating, gas formation or other uncomfortable symptoms. In this case, you should reduce the amount of kefir or try other sour -milk products.
Pasteurized or non -partirized: Pasteurization kills harmful bacteria, but can also reduce the amount of useful probiotics. Nepasturized kefir contains more probiotics, but it can be unsafe for people with weakened immunity.

Kefir at night with diabetes: advantages and warnings

The use of kefir at night can have both advantages and warnings for people with diabetes:

Advantages:

Stabilization of the level of glucose in the blood: The use of kefir at night can help stabilize the level of glucose in the blood during the night, preventing sharp jumps and falls.
Improving the quality of sleep: Kefir contains a tripophane, an amino acid that contributes to the production of melatonin, sleep hormone. The use of kefir at night can help improve sleep quality and reduce insomnia.
Reducing the feeling of hunger: The protein contained in kefir can help reduce hunger and prevent overeating at night.
Support for intestinal health: The use of kefir at night ensures the constant intestines of the intestines, which helps to maintain a healthy microflora.

Cautions:

Carbohydrate content: Kefir contains carbohydrates that can increase blood glucose. It is important to consider the content of carbohydrates in kefir and adjust the dose of insulin or sugar -free drugs, if necessary.
Individual intolerance: In some people, the use of kefir can cause discomfort in the abdomen, gas formation or diarrhea. In this case, the amount of kefir should be reduced or refused to use it.
Interaction with drugs: Kefir can interact with some drugs such as antibiotics. Consult a doctor if you take any medicine.
Alcohol content: Kefir contains a small amount of alcohol, which can be undesirable for some people.

Dosage and time of use of kefir for diabetes

The recommended dosage of kefir for people with diabetes is usually 1-2 cups (200-400 ml) per day. The use of kefir at night can be useful for stabilizing the level of glucose in the blood and improving the quality of sleep. However, it is important to take into account the individual characteristics of the body and adjust the dosage in accordance with the doctor’s recommendations.

Kefir use time can vary depending on individual preferences. Some people prefer to use kefir at night, others during the day, for example, for breakfast or as a snack. It is important to monitor the reaction of the body to the use of kefir and adjust the time of use in accordance with individual needs.

Kefir combined with other products for diabetes

Kefir can be consumed in combination with other products that are useful for people with diabetes. For example:

Berries: Berries contain antioxidants and fiber, which help regulate the level of glucose in the blood. Adding berries to kefir can make it more useful and tasty.
Nuts: Nuts contain useful fats, proteins and fiber, which help increase the feeling of satiety and stabilize the level of glucose in the blood. Adding a small number of nuts to kefir can be a useful snack.
Land or chia seeds: Flax and chia seeds contain fiber and omega-3 fatty acids, which are useful for the health of the heart and blood vessels. Adding flax or chia seeds to kefir can help improve a lipid profile.
Cover: Cinnamon can help improve insulin sensitivity and reduce blood glucose. Adding a small amount of cinnamon to kefir can be a useful addition.

Alternatives kefir for diabetics

If kefir does not taste or cause discomfort, there are other sour -milk products that can be useful for people with diabetes:

Yogurt: Natural yogurt without added sugar is a good source of probiotics and protein.
Cottage cheese: Cottage cheese contains protein and calcium, which are important to bone health. Choose a low fat cottage cheese.
Kefir: Ayran is a sour -milk drink similar to kefir, but more liquid and salty.
Maconi: Matsoni is a Georgian sour -milk product similar to yogurt, but more sour.

Research on the effect of kefir on diabetes

There are a number of studies devoted to the study of the effect of kefir on diabetes. Some of them show promising results, but further research is needed to confirm these conclusions:

The study published in the journal Nutrition & Metabolism in 2015 showed that the use of kefir for 8 weeks improved blood glucose and insulin sensitivity in people with type 2 diabetes.
The study published in the journal Journal of the American College of Nutrition in 2016 showed that the use of kefir helped reduce the level of cholesterol and triglycerides in people with diabetes.
A review of research published in the journal Critical Reviews in Food Science and Nutrition in 2017 came to the conclusion that the probiotics contained in kefir can have a positive effect on the level of blood glucose, insulin resistance and lipid profile in people with diabetes.

Doctor’s conclusion: when kefir can be useful and when it should be avoided

The use of kefir for diabetes can be a useful addition to a healthy lifestyle and diet. Probiotics contained in kefir can help improve blood glucose, insulin resistance, lipid profile and intestinal health. However, it is important to consider the individual characteristics of the body and consult a doctor or nutritionist before including kefir in your diet.

Kefir can be useful in the following cases:

To improve blood glucose levels.
To improve insulin sensitivity.
To improve lipid profile.
To maintain intestinal health.
To improve sleep quality.

Kefir should be avoided or used with caution in the following cases:

With individual intolerance to kefir.
If there are allergies to dairy products.
When taking drugs with which kefir can interact.
In the presence of diseases of the gastrointestinal tract in the exacerbation stage.

It is important to remember that kefir is not a replacement for drug therapy and should be used as an addition to the main treatment of diabetes prescribed by a doctor.

Myths and misconceptions about kefir in diabetes

There are several myths and misconceptions about kefir in diabetes:

Myth: Kefir contains a lot of sugar and is harmful to diabetics.
- Reality: Kefir contains lactose, milk sugar, but in the process of fermentation, part of the lactose is split. It is important to choose kefir without added sugar or with a minimum amount.
Myth: Kefir can replace drugs for diabetes.
- Reality: Kefir is not a replacement for drug therapy and should be used as an addition to the main treatment of diabetes prescribed by a doctor.
Myth: The use of kefir causes sharp jumps in the level of glucose in the blood.
- Reality: Moderate use of kefir, especially in combination with other products, can help stabilize the level of glucose in the blood. It is important to consider the content of carbohydrates in kefir and adjust the dose of insulin or sugar -free drugs, if necessary.
Myth: Kefir contains a lot of alcohol and is harmful to the liver.
- Reality: Kefir contains a small amount of alcohol, usually less than 0.5%. This amount is not harmful to the liver.

Practical advice on the use of kefir for diabetes

Choose kefir without added sugar or with a minimum amount.
Choose a low fat kefir (1-2.5%) or low-fat kefir.
Use kefir in moderate quantities (1-2 cups per day).
Combine kefir with other useful products, such as berries, nuts and seeds.
Follow the body’s reaction to the use of kefir and adjust the dosage and use of use in accordance with individual needs.
Consult a doctor or nutritionist before including kefir in your diet.

Alternative ways to prepare kefir at home

Preparation of kefir at home allows you to control the composition and quality of the product. There are various ways to make kefir at home:

Using kefir fungi: This is a traditional way to make kefir. To do this, purchase kefir fungi and milk. The fungi are placed in milk and are left at room temperature for 24-48 hours. Then kefir is filtered, fungi are washed and used again.
Using the sourdough: Kefir starter can be purchased at a pharmacy or a healthy meal store. The sourdough is added to milk and left at room temperature for 12-24 hours.
Using the finished kefir: A small amount of ready -made kefir can be used as a starterk for preparing a new portion of kefir.

Preparation of kefir at home avoids adding sugar, artificial dyes and preservatives.

Kefir recipes for diabetics

There are many kefir recipes that can be useful for people with diabetes:

Smoothies with kefir and berries: Mix kefir, berries, flax seeds and a little cinnamon in a blender. This smoothie is a great breakfast or snack.
Okroshka on kefir: Replace kvass with kefir in a traditional okroshka recipe. Add vegetables, greens and boiled meat or fish.
Marinade for meat on kefir: Grind the meat in kefir with the addition of spices and herbs. Kefir will make the meat softer and juicy.
Salad kefir sauce: Mix kefir, lemon juice, greens and spices. This sauce is a great alternative to lettuce mayonnaise.

Potential risks and side effects of kefir use

Despite the numerous beneficial properties, the use of kefir can be associated with some risks and side effects:

Discomfort in the abdomen: In some people, the use of kefir can cause bloating, gas formation or diarrhea.
Allergy to dairy products: People with allergies to dairy products should avoid the use of kefir.
Interaction with drugs: Kefir can interact with some drugs such as antibiotics.
Alcohol content: Kefir contains a small amount of alcohol, which can be undesirable for some people.
The risk of infection: When preparing kefir at home, there is a risk of infection with harmful bacteria, if you do not comply with hygiene rules.

Before using kefir, it is recommended to consult a doctor, especially if you have any chronic diseases or take any medicine.

Kefir and glycemic index (gi)

The glycemic index (GI) is an indicator that reflects the rate of increase in blood glucose after using a certain product. The glycemic kefir index is usually low or moderate, depending on the content of carbohydrates and fat.

The use of products with a low glycemic index helps to stabilize the level of glucose in the blood and prevent sharp jumps. Therefore, kefir can be a useful addition to a diet for people with diabetes.

However, it is important to consider the glycemic load (GN) of the product, which takes into account not only the glycemic index, but also the amount of carbohydrates in the portion of the product. Moderate consumption of low sugar kefir usually does not have a significant effect on blood glucose.

The effect of kefir on the intestinal microbiota in diabetes

Diabetes mellitus is often accompanied by changes in the part of the intestinal microbiots. In people with diabetes, a decrease in the variety of microbiots and an increase in the number of conditionally pathogenic bacteria are often observed.

Probiotics contained in kefir can help restore a healthy intestinal microbiota, suppressing the growth of pathogenic bacteria and contributing to the growth of beneficial bacteria. This can improve digestion, reduce inflammation and improve glycemia control.

However, it is important to take into account that the effect of probiotics on the intestinal microbiota can be individual and depend on a strain of probiotics, dose and duration of use.

New research and development in the field of kefir and diabetes

Currently, numerous studies are conducted on the study of the influence of kefir and probiotics on diabetes. New studies are aimed at identifying specific probiotics strains, which are most effective for improving control of glycemia, insulin resistance and lipid profile in people with diabetes.

New kefir -based products enriched with vitamins, minerals and other beneficial substances are also developed, which can be useful for people with diabetes.

Kefir integration into a diabetic diet: examples and recommendations

The integration of kefir into the diet of a diabetics should be conscious and gradual. Here are a few examples and recommendations:

Start with small portions: Start with the use of a small amount of kefir (100-200 ml) per day and gradually increase the portion if there is no discomfort.
Choose the right kefir: Give preference to kefir without added sugar, with low fat and natural composition.
Combine with other products: Use kefir in combination with other useful products, such as berries, nuts, seeds and vegetables.
Control the level of glucose in the blood: Follow the level of glucose in the blood after using kefir and adjust the dose of insulin or sugar -free drugs, if necessary.
Consult a doctor or nutritionist: Consult a doctor or nutritionist to develop an individual nutrition plan that includes kefir, taking into account your individual needs and health characteristics.
Keep a diet: Write down how many kefir you use, what time and what products do you use with kefir. This will help you track the reaction of your body to the use of kefir.

Conclusion about kefir at night with diabetes

The use of kefir at night can be useful for people with diabetes, but it is important to take into account the individual characteristics of the body, choose the right kefir, use it in moderate quantities and consult with a doctor or nutritionist. Kefir is not a replacement for drug therapy, but it can be a useful addition to a healthy lifestyle and diet. Further studies will help to better understand the influence of kefir and probiotics on diabetes and develop new strategies to improve glycemia control and reduce the risk of complications.