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How To Make Your Kefir Fluffy
Staying healthy can be a daunting challenge for most people. Life gets crazy at times, but most of the articles I write are meant to give you little things you can do that can make a big difference. Life is too short to feel bad and struggle with health problems, so each time I find something that helps and makes a difference, I try and pass it on to you. Let me tell you about something you can add to your kefir smoothies that not only makes them yummy and have a mousse-like texture, but also gives you a special fiber that may keep you full and satisfied, lowers cholesterol and blood sugar, and has cancer-fighting properties. I love this recipe for kefir that only takes a few minutes to make. I've been having it every day and what I've found is I'm so full I can't eat anything else but this. You'll need a blender and a spoon and a few minutes and you'll have a yummy kefir mousse. It's kind of life-changing!
The Importance of Fiber
Fiber - it's so important to have in your diet. It can change everything and your gut bacteria depend on it. Soluble fiber is crucial as it is food for your microbiome. It feeds the fiber but it doesn't really feed you. Just those little minions.
There are two types of fiber: soluble and insoluble fiber.
Soluble fiber is dissolved in water and creates a gel that can do many things in the body. It may improve digestion, reduce blood cholesterol, and reduce blood sugar. It can really help your body improve blood glucose control which can also reduce your risk for diabetes and cancer.
Insoluble fiber helps your stools be softer and easier to pass with less strain on your bowel. It can help promote bowel health and regularity. It also may support insulin sensitivity and, just like soluble fiber, may help reduce your risk for diabetes and cancer
Xanthan Gum
Xanthan gum has become a very popular food additive used for gluten-free bread and baked goods and is added to foods as a thickener or stabilizer. It will also make your kefir smoothies fluffy and mousse-like. It creates a naturally full feeling in the gut keeping you satisfied for hours.
Bob's Red Mill says, "Xanthan gum is a coating from a particular bacteria, Xanthomonas campestris. This bacteria grows a protective coating. Think of it like an orange peel or the skin of an onion. It's a protective layer. When fed a particular food, this bacteria's coating becomes very sticky and makes a great binding and thickening agent in baking."
Xanthan gum was discovered by scientists in 1963. Since then, it has been well researched and determined safe. Therefore, the FDA has approved it as a food additive and placed no limitations on the amount of xanthan gum a food can contain. However, I think it is best to limit the amount to 15 grams of xanthan gum per day. It is a lot of fiber and might cause gas and bloating if you're not used to this much fiber.
Nutritional Breakdown and Studies
Nutritional Breakdown of Xanthan Gum:
One tablespoon (approximately 9 grams) contains about:
Xanthan gum has lots of benefits. It's all about fiber and you only need a small amount to reap these benefits.
Lowers Cholesterol: One study with five men consuming 12 grams of xanthan gum a day found that it helped lower cholesterol by 10%. [1]
Cancer-Fighting Properties: Another study found that xanthan gum can have cancer-fighting properties. This study evaluated the oral administration of xanthan gum and discovered that it “significantly retarded tumor growth and prolonged survival” of mice inoculated with melanoma cells. [2]
Blood Sugar Stability: Keeping your blood sugar stable is one of the most important things you can do. Adding more fiber and kefir can make a huge difference and studies support this. Another study found that xanthan gum can reduce blood sugar spikes and help keep blood sugar stable. [3,4]
Weight loss: Since xanthan gum is a form of soluble fiber, you can have an increased feeling of fullness. It may increase fullness by delaying stomach emptying and slowing digestion. It can help make you feel more full and satiated after eating. This may help you if you're trying to lose weight or maintain weight loss. [5 6]
Kefir Mousse
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Ingredients
Berry Mousse
- 1 cup Kefir
- 1 cup frozen berries, strawberries, raspberries, etc. - you can also use fresh fruit
- 2 teaspoons Xanthan gum - 6 grams
- honey or sweetener if it's not sweet enough
Chocolate Mousse
- 1 cup Kefir
- 1 cup frozen bananas
- 1 tablespoon Cocoa powder
- 1 teaspoon Vanilla Extract
- 2 teaspoons Xanthan gum - 6 grams
Every ingredient with a link was selected by me to make it easier for you. I may receive a small affiliate commission if you buy something through my links. Thank you! ❤️
Instructions
- For either the berry mousse or chocolate mousse, place all ingredients in a high-speed blender and blend for 1-2 minutes or until the mixture thickens like mousse. Serve immediately.
References:
- https://pubmed.ncbi.nlm.nih.gov/3549377/
- https://pubmed.ncbi.nlm.nih.gov/19788935/
- https://pubmed.ncbi.nlm.nih.gov/23713534/
- https://pubmed.ncbi.nlm.nih.gov/4050722/
- https://www.sciencedirect.com/science/article/abs/pii/S0268005X13002506
- https://www.jstage.jst.go.jp/article/jnsv/64/4/64_284/_article
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Life gets crazy at times, but most of the articles I write are meant to give you little things you can do that can make a big difference. Life is too short to feel bad and struggle with health problems, so each time I find something that helps and makes a difference, I try and pass it on to you. Let me tell you about something you can add to your kefir smoothies that not only makes them yummy and have a mousse-like texture, but also gives you a special fiber that has health benefits too!
References I talked about:
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