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Speaker 1: We have a little bit of news for you today

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Speaker 1: from the Nutrition Couch because we've known for some time

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Speaker 1: that our product reviews are especially popular, so to kick

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Speaker 1: us off in twenty twenty two, we've decided that because

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Speaker 1: there are so many products out there that we can

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Speaker 1: talk about and we get so many requests for product reviews,

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Speaker 1: that we are going to release a second episode of

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Speaker 1: The Nutrition Couch each week just covering our products.

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Speaker 2: So hi, I'm Cusiburrow and emilean Wood, and we are.

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Speaker 1: Two of austrators leading dieticians bringing you the Nutrition Couch

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Speaker 1: podcast bi weekly in twenty twenty two, and the first

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Speaker 1: product on our list to review is kefia. So today

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Speaker 1: we have chosen two popular varieties of keffea to chat

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Speaker 1: about now in case you are not familiar, Kefia is

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Speaker 1: a fermented drink which is made traditionally using cow's milk

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Speaker 1: or goat's milk, and they make it by adding a

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Speaker 1: kefea grain to milk. These are actually cereal grains as

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Speaker 1: we traditionally think of grains, but colon le's of yea

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Speaker 1: yeast and lactic acid bacteria that are a little bit

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Speaker 1: like a cauliflower in appearance and over a period of time,

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Speaker 1: the microorganisms in the keffea grains multiply and ferment the

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Speaker 1: sugars in the milk, turning it into kefea. And the

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Speaker 1: reason that we like it as dieticians so much is

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Speaker 1: that we know that these probiotic microorganisms in the product

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Speaker 1: are so so good for our gut health. So two

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Speaker 1: of the brands that we've chosen you will be very

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Speaker 1: familiar with. The first is the Culture Company's Kefia, which

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Speaker 1: is sold in a two hundred gram bottle in supermarket,

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Speaker 1: and the ingredients leanna pretty clean. It is basically just

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Speaker 1: whole milk, skim milk, milk solids, kefa cultures to make it,

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Speaker 1: and then the specific culture that you find in it.

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Speaker 1: Per two hundred grams serve, it comes in at one

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Speaker 1: hundred and thirty eight calories or five hundred kilodules, seven

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Speaker 1: grams of protein, which is actually pretty high for one

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Speaker 1: of these products. Seven grams are fat, four point six

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Speaker 1: of which are saturated, and that's because it's a whole

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Speaker 1: milk based product. Then naturally occurring carbohydrates seven point two grams,

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Speaker 1: and often people, whenever we're talking about dairy foods think

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Speaker 1: that it's added sugar. We much absolutely stressed that in

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Speaker 1: these probi kefeas, it is not added sugar. It's naturally

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Speaker 1: occurring that gives us these great gut healthy bugs. What

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Speaker 1: I love to see leat it's got more than two

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Speaker 1: hundred milligrams of calcium perserve, so a great sauce contains

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Speaker 1: vitamin B twelve, very very important iodine important for thyroid function,

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Speaker 1: potassium phosphorus, vitamin B two for energy production, and a

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Speaker 1: fair whack of good bacteria. So I am when it

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Speaker 1: comes to kefea a little bit torn because it's not

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Speaker 1: a food that I would naturally go and buy myself

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Speaker 1: and add into the diet. But what I will say

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Speaker 1: is that whenever I'm having clients who are working on

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Speaker 1: their gut health or interested in optimizing immune function, or

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Speaker 1: are already including kefea, absolutely I am a big fan

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Speaker 1: of it. What's your experience with these fermented milk drinks.

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Speaker 2: Yeah, I'm a big fan. And I think a lot

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Speaker 2: of people like I don't know, if they don't have

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Speaker 2: gud health symptoms, they're like, oh, oh my god, how

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Speaker 2: there's fine, I don't need to work on it. But

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Speaker 2: that's absolutely not true. For ninety probably five percent of people,

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Speaker 2: because we know that our gut health has such strong

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Speaker 2: links to not only our mood, but also our mental

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Speaker 2: health and our immunity immunity as well. So I'm a

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Speaker 2: big fan that everybody, even if you think your gut

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Speaker 2: health estella, should still be actively consuming foods and drinks

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Speaker 2: that are going to have positive nutritional benefits for your

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Speaker 2: gut health. So I do like kafir, but I do

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Speaker 2: I guess if you're new to it and you haven't

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Speaker 2: had it before, As Zuzzi said, the resemblance can sort

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Speaker 2: of be like a little bit cauliflower like appearance. The

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Speaker 2: first time I had it, Susie, I nearly spat it

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Speaker 2: out because I was like, oh, this is off, this

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Speaker 2: is revolting, and I checked the use by data. I

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Speaker 2: was like, huh, what's wrong, And I still poured it

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Speaker 2: down the drain, went and bought some more, and then

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Speaker 2: was like, Okay, something's.

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Speaker 1: Not right here.

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Speaker 2: So it's just the fact that it's fermented milk. It

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Speaker 2: does taste very very tart and almost like it's a

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Speaker 2: little bit off. So where I use it with my

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Speaker 2: clients is part of a recipe. I don't get them

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Speaker 2: like shodding, you know, two hundred meals of it in

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Speaker 2: the morning or something like that, because it is a

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Speaker 2: little bit hard to get down because it is very,

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Speaker 2: very tart, and the taste of it isn't I wouldn't

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Speaker 2: say it's exactly pleasant. So I love to use it

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Speaker 2: in something like a Berchu musically, for example, So instead

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Speaker 2: of soaking your oats and orange juice, I would soak

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Speaker 2: it in something like a fermented milk. Or I'll use

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Speaker 2: it as part of a smoothie where we've got some

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Speaker 2: fruit in there as well. We've got some extra natural

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Speaker 2: sugars to balance out the flavor of that as well.

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Speaker 2: But I really like it. I think from a nutritional perspective,

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Speaker 2: it's quite strong. As you said, this brand, the culture

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Speaker 2: goes quite good. It doesn't add any extra sugars to it.

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Speaker 2: Some of the brands out there are flavored, so you

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Speaker 2: can get a blueberry flavor, or a mango flavor, or

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Speaker 2: coconut flavor. We've chosen this one today is sort of

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Speaker 2: just a plane or a natural flavor. As you said.

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Speaker 2: The only real ingredients of sort of whole milks give milk,

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Speaker 2: some cultures, and it's got three hundred billion c if

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Speaker 2: you two hundred grams serving, which is, as you said,

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Speaker 2: a fair whack of good, healthy bacteria. It's got the

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Speaker 2: calcium in there, so it sort of models like a

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Speaker 2: cup of milk. We're actually getting the added gut health

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Speaker 2: benefits and the added bacterial benefits as well from it,

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Speaker 2: which I think is really important.

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Speaker 1: And this company is really reputable when it comes to

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Speaker 1: gut health products. They do some scientific work in this area.

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Speaker 1: They work with a well known UK dietitian who is

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Speaker 1: a specialist in gut health. And it has one of

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Speaker 1: the strains, so it's got thirteen actual different strains. And

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Speaker 1: my understanding is that the greater the variety of strains

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Speaker 1: the better, including one that has some scientific data around it,

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Speaker 1: because definitely land we see products that claim gut health

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Speaker 1: benefits but not necessarily proven. It's sort of sometimes throwing

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Speaker 1: together a random a mix of cultures and we don't

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Speaker 1: know if the evidence is therefore them. Whereas this is

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Speaker 1: a proven one. It's not inexpensive, you know, it is

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Speaker 1: a commitment financially at six dollars eighty it will worth

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Speaker 1: for a liter or five serves, so it is a

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Speaker 1: reasonably costly commitment. For gut health. I think it's really

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Speaker 1: important to talk about the stability of these products because

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Speaker 1: you do see kefas referred to in baking, and what

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Speaker 1: I want to stress is that cooking them is not

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Speaker 1: going to get the benefits that a raw product does.

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Speaker 1: You're going to destroy some of that bacteria. So whilst

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Speaker 1: you're absolutely right to use it in a smoothie drink

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Speaker 1: as you described, and indeed I do as well with

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Speaker 1: my own clients or a smoothi bowl to mix it

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Speaker 1: with some other flavors, I wouldn't encourage you to use

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Speaker 1: that kind of product in baking. You're going to basically

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Speaker 1: destroy the benefits that you're getting from that live culture.

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Speaker 1: But yeah, on all accounts, it's a very nutritious addition,

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Speaker 1: and particularly for people who are looking for those extra

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Speaker 1: benefits and to see if it specifically aids in their

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Speaker 1: digestive comfort, I would absolutely recommend, and I would absolutely

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Speaker 1: recommend this is one of the key brands because of

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Speaker 1: the cleanness of the ingredient list. Now, the other product

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Speaker 1: I've chosen out of interest is I've chosen the table

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Speaker 1: of plenty lactose free Kefeia. Now this one is a

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Speaker 1: little bit more difficult to find leanne. It only sells

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Speaker 1: in coals, and they have both a regular and a

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Speaker 1: lactose free. But and I like it is that there's

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Speaker 1: a number of people who have gut issues who can't

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Speaker 1: have dairy food, and they may not be able to

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Speaker 1: have dairy food because of the lactose load. So for

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Speaker 1: that group of people, this is one of the few

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Speaker 1: lactose free varieties of Kefia. So I think that has

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Speaker 1: a real group of people that that can be a

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Speaker 1: big benefit for. As I said, it's only available in coals.

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Speaker 1: It's again not inexpensive at seven dollars eighty per bottle.

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Speaker 1: Certainly it has a very distinct smell and flavor to

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Speaker 1: it as you describe, so mixing it in very clean

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Speaker 1: ingredient list. It only has the milk again, the cultures,

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Speaker 1: probiotic cultures, ten different strains, snow milk, powders. It's an

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Speaker 1: Australian company, so that's another one to really look out for,

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Speaker 1: particularly if you're a bit more sensitive to lactose. I

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Speaker 1: actually can't find the nutritionals, but it will be very similar.

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Speaker 1: Kefia is like a whole milk product in the sense

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Speaker 1: that it will have very similar profile with some protein,

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Speaker 1: a small amount of naturally occurring a good amount of

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Speaker 1: micro nutrients through it. But yeah, overall, I think that

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Speaker 1: for anyone who's particularly committed to their gut health, using

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Speaker 1: that a couple of times a week as part of

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Speaker 1: your diet to give you that range of bacterias, particularly

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Speaker 1: if you're not a yogurt consumer and perhaps would prefer

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Speaker 1: something like this in a smoothie and can tolerate it

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Speaker 1: and are getting those benefits, I think it's a great addition.

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Speaker 1: But yeah, you basically with this kind of product, pay

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Speaker 1: for what you get for so it is an investment.

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Speaker 1: But a quick scan of ingredient lists will make sure

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Speaker 1: that you're getting something without added sugars and different additives

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Speaker 1: and something clean like this. Whether it's the Culture Club

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Speaker 1: Company or a Table of Plenty, are two very reputable

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Speaker 1: brands in the gut health space, and we will say

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Speaker 1: none of these are sponsored. If we do do a

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Speaker 1: sponsored version, we will very clearly share that with you.

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Speaker 1: These are just our independent opinion on a couple of

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Speaker 1: the main kefir brands out there and our thoughts on

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Speaker 1: their nutritional profiles.

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Speaker 2: Put a Table of Plenty is listening would like to

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Speaker 2: sponsor a SUSI we'd be more, but I will say

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Speaker 2: just from as you mentioned, it is quite a I

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Speaker 2: would say probably a high cost product compared to something

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Speaker 2: like a liter of milk, right, this is a lot

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Speaker 2: more expensive. But again you are getting some really great

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Speaker 2: benefits from a gut health perspective. But this is probably

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Speaker 2: something where you don't necessarily have to consume the whole

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Speaker 2: serving size as well. Like three billion c a few

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Speaker 2: is a lot you could just consume maybe you know,

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Speaker 2: fifty to one hundred meals of that and still be

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Speaker 2: getting some benefit as well. So don't feel like you

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Speaker 2: need to consume an entire serve like a whole what

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Speaker 2: was the serving size two hundred grams or two hundred

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Speaker 2: mills of it? You could split that down and really

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Speaker 2: just use fifty mills of the cafe and one hundred

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Speaker 2: and fifty mills of you know, normal skim milk or

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Speaker 2: normal lactose free milk or sowy milk or whatever you

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Speaker 2: normally do as well. There are I guess vegan or

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Speaker 2: dairy free varieties. You can actually get water based kafa

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Speaker 2: as well, if dairy isn't something that you choose to

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Speaker 2: consume or you can't consume. Well, the other option is

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Speaker 2: a lot of people don't realize that they're actually lactose

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Speaker 2: free tablets as well souzi, which you can just pick

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Speaker 2: up from the pharmacy. So if you were just wanting

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Speaker 2: to consume, say, for example, a table of plenty Bland

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Speaker 2: which did have lactose and dairy in it, so some

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Speaker 2: people may struggle with that, you could simply take something

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Speaker 2: like a lactase tablet beforehand and be you know, probably

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Speaker 2: quite easily able to tolerate like a couple of dairy

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Speaker 2: or something like that. So just a few points from

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Speaker 2: that perspective.

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Speaker 1: I would absolutely make that Lita last for ten serves

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Speaker 1: and use max. One hundred milli at a time, just

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Speaker 1: based on the cost alone and also the intensity of

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Speaker 1: the flavor with it. It will be much more palatable

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Speaker 1: using a small amount and a mixed dish. But it's

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Speaker 1: interesting you say that, because it's a live culture, you've

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Speaker 1: got to have a good look at the use by date.

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Speaker 1: So the other trick at supermarket, and I use this

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Speaker 1: all the time across foods, always go to the back

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Speaker 1: because supermarkets stuck from the back, So you may pick

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Speaker 1: something up from the front, and it may only have

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Speaker 1: a couple of days on it, whereas if you go

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Speaker 1: to the back, you're more likely to get something that's

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Speaker 1: got a much longer use by date, and you'll get

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Speaker 1: a lot longer out of it because it's that live

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Speaker 1: product that will be quite unstable. And the same with salads.

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Speaker 1: You know, if you look at the fresh salads in

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Speaker 1: bullies and ralls, you may only get a day out

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Speaker 1: of the ones at the So always go to the

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Speaker 1: back when you're looking at a product, particularly something like this,

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Speaker 1: which you really want the freshest one that you can

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Speaker 1: have to get the longest shelf life out of it

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Speaker 1: when you're at home, because you won't be able to

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Speaker 1: freeze something like this. You need to be able to

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Speaker 1: consume it fresh, and as such, you want something that's

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Speaker 1: got a reasonably long use by date, or the longest

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Speaker 1: you can find in supermarket.

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Speaker 2: That's interesting because I was going to say, perhaps you

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Speaker 2: could freeze something like this. I was thinking if you

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Speaker 2: were someone that didn't SMOOTHI as you could put it

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Speaker 2: in with your fruit, in your cheesy's and that sort

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Speaker 2: of thing, and put it into container and dump the

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Speaker 2: whole thing frozen into a blender and blend it. Do

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Speaker 2: you not think it would freeze for a while? Do

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Speaker 2: you think it would separate out of it?

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Speaker 1: It's not even that, I'm just wondering if the benefit

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Speaker 1: of the life culture is preserved when it's frozen. Yeah, Okay,

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Speaker 1: I actually don't know, and that's completely transparent to a

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Speaker 1: quick search now, But I don't know if probiotic type

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Speaker 1: cultures freeze. Well, I would assume that they're alive, they're

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Speaker 1: better fresh, But we will check. We will check, and

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Speaker 1: at some point we will mention that again because we

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Speaker 1: want to have the right science around it. So that's

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Speaker 1: just my hesitation with freezing it. But we will double

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Speaker 1: check that and let you know in future episodes we

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Speaker 1: will mention.

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Speaker 2: And the nutrition Couch Facebook and Instagram pages because we

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Speaker 2: will let you know. You know, Susie and I will

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Speaker 2: not want to sugarcoat things, and this is just one

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Speaker 2: of those questions where we don't actually know, so watch

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Speaker 2: this space. But we do hope that you are happily

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Speaker 2: able to include a little bit of kife into your diet,

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Speaker 2: whether you know it doesn't have to be in a

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Speaker 2: daily basis, even you know, once every couple of weeks

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Speaker 2: I think would be beneficial. And make sure if you

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Speaker 2: are going to go and buy the carton of it,

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Speaker 2: make sure you get through it because, as we said,

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Speaker 2: you know, the cost is there, but it does have

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Speaker 2: some great nutritional benefits. So spread it around with the family.

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Speaker 2: You know, the kids can have it, but make sure

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Speaker 2: you're sweetening it with a bit of I don't know,

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Speaker 2: honey or fruit or something like that, because I guarantee

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Speaker 2: if you're going to give it to a five year old,

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Speaker 2: they're probably going to split it down the sink because

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Speaker 2: it is quite It is an unusual taste, isn't it, Susie,

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Speaker 2: Just that fermented milk.

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Speaker 1: Yeah. Specific.

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Speaker 2: You know.

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Speaker 1: It's interesting though, because a lot of my European clients

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Speaker 1: working in Bondi and Sydney, I see a lot of

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Speaker 1: European people who are very used to products like quark

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Speaker 1: and fermented dairy, so this is already on their you know,

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Speaker 1: they eat cottage cheese all the time, whereas I've got

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Speaker 1: clients who are really offered. So I think a lot

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Speaker 1: of it's got to do with that programming an early

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Speaker 1: experience with food. I know Scandinavian people Europeans are often

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Speaker 1: much more familiar with fermented dairy, so yeah, it's an

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Speaker 1: interesting point overall, but I think it's an option for

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Speaker 1: many people and if you do like it or can incorporate,

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Speaker 1: there's plenty of benefits and we've shared with you today

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Speaker 1: two of the products that we would absolutely recommend based

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Speaker 1: on the nutritional profile. So that is the firstly end

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Speaker 1: of our new Wednesday drop on the Nutrition Couch podcast

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Speaker 1: reviewing our products. We hope that you're going to enjoy

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Speaker 1: hearing about new products each week, and again, if there's

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Speaker 1: any that you would continue to like us to look at,

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Speaker 1: feel free to dms on our social media and if

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Speaker 1: you haven't already, please subscribe using the Purple Apple podcast

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Speaker 1: box to have us delivered to your inbox every Sunday

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Speaker 1: and now Wednesday morning. Have a great week, hod you guys.

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Speaker 2: In the next episode,