Introduction:
Kvass is a traditional Eastern European
fermented drink typically made with stale, toasted sourdough rye bread. While bread kvass is the most popular, other versions exist including those made with beets and fruit.Kvass is a fermented cereal-based low alcoholic beverage with a slightly cloudy appearance, light-brown colour and sweet-sour taste. It may be flavoured with berries, fruits, herbs or honey.
Kvass (spelled also as kvas) is a traditional Russian beverage typically produced from rye or dried rye bread by natural fermentation. Kvass has been very popular in Russia and the former Soviet Union; consumption has increased due to massive advertising stressing its benefits for health
In the traditional method, kvass is made from a mash obtained from rye bread or rye flour and malt soaked in hot water, fermented for about 12 hours with the help of sugar and bread yeast or baker's yeast at a room.It's common to see barrels of kvass on the streets of Moscow in Russia because it's considered a tonic for digestion, not to mention that it's hydrating. Some suggest that kvass is safer than drinking water!A man drinks fresh kvas, the ancient Russian fermented-bread drink, in Zvenigorod, 35 miles west of Moscow.
Kvass serves as a great source of microbes to improve our gut health (probiotic) as well as potentially have prebiotic properties.This natural fermentation process creates an abundant and diverse range of probiotics, making kvass a great source of nutrition! In terms of health benefits, each bottle of kvass is packed full of billions of living cultures, known as probiotics.
When it comes to nutrition, kvass is a rich source of manganese, vitamin B12, selenium, niacin, iron, copper, and magnesium. With a wide range of various minerals, vitamins, and other active ingredients, kvass is an excellent beverage for boosting overall nutrient intake and optimizing metabolic activity.
Naturally fermented kvass contains 5.9%±0.02 carbohydrates, of which 5.7%±0.02 are sugars (mostly fructose, glucose and maltose), as well as 0.71±0.09, 1.28±0.12, and 18.14±0.48 mg/100 g of thiamine, riboflavin and niacin respectively.
Fermented drinks such as beet kvass, kombucha, water kefir, and real ginger, ale are not just fun to drink, they're also loaded with probiotics that keep your gut healthy and your immune system working right.
We focus on beet kvass in this article..
Beet kvass is a multitasking probiotic. It's beautiful as a shot in the morning before breakfast and can be used in place of vinegar on salads. You can add a dash to a homemade juice for an extra probiotic boost or drizzle it over a soup.
Beet kvass, as a fermented drink, is also teeming with beneficial bacteria that help protect the gut and produce important enzymes that aid digestion. Due to its many benefits, beet kvass has made a huge difference for many people suffering from mild to moderate gastrointestinal discomfort.
Traditionally, beet kvass has been used to support immune function, cleanse the blood, combat fatigue and chemical sensitivities, allergies and digestive problems, and is especially good for those suffering from constipation or sluggish liver.
Like a cross between a blonde beer and mead, kvass is a refreshing fermented drink. It's delicious served cold, with a sprig of fresh mint.
Usually, kvass contains not more than 1.5% of alcohol by volume, but if it stands for longer time, the concentration can become 2.5% or higher. Unlike beer, the kvass is generally considered to be a nonalcoholic beverage and is drunk by children of all ages without any limit.
kombucha and kvass both are fermented and contain a healthy dose of probiotics, the kombucha relies on the SCOBY to ferment and kvass uses lacto-fermentation by relying solely on the natural sugars present in the beets.
A SCOBY, which stands for “symbiotic culture of bacteria and yeast,” is an ingredient used in the fermentation and production of kombucha. Fermentation is a chemical process in which the carbohydrates like sugar or starch turn into alcohol or acid .
Beet Kvass nutrition profile:
Beet kvass is a highly nutritive, fermented drink that you make by culturing beets in brine. Its earthy, slightly salty and subtly sour flavor can take some getting used to. It is worth your time to give it a try because beet kvass benefits cognitive cardiovascular, and cellular health. It also helps support the digestive system, too. It does this by combining the nutritive power of beets with the probiotic effects of fermentation.
Vitamins, Minerals and Phytonutrients in Kvass;
Beets are highly nutritive foods that are rich in vitamins, many minerals as well as phytonutrients. In addition to being highly nutritious foods, they're also functional foods. Researchers have found that they help reduce oxidative stress and inflammation. As a result, foods made with beets like beet kvass may help to improve metabolic cardiovascular, and brain health.
Beet kvass has a similar nutritional profile to beet juice with the exception that it contains less sugar, as some of it is metabolized by beneficial bacteria. It also typically contains B vitamins, vitamin C, trace minerals as well as antioxidants, and phytonutrients.
Nutrition you'll find in a 177 ml serving of beet kvass:
Roughly 2 grams of dietary fiber, 1 gram of protein and 6 grams of carbohydrates
B vitamins (including folate) and vitamin C.
Minerals like iron, calcium, magnesium, potassium and manganese.
Probiotics and food enzymes.
Antioxidants and phytonutrients like betalain.
•Beet Kvass benefits for gut health:
(1) kvass is good for diabetics:
Because of this, diabetics may safely have moderate amounts of Beet Kvass and gain benefit from it. All in all, Beet Kvass makes a great addition to anyone's diet.
(2)Kvass and Gut health:
As a fermented food, beet kvass benefits gut health and the digestive system. Culturing the beets in brine allows beneficial bacteria to proliferate just as they do in other fermented foods and drinks like kefir, and sauerkraut.
Accordingly, these foods become rich sources of probiotics that help support digestive system health and proper immune system function . As a result, people who consume probiotic-rich foods and drinks like kvass tend to have healthier guts, and may be less likely to become sick from cold and flu .
Many health and nutrition experts agree that probiotics have health benefits. Scientists say that the natural probiotic bacteria in beet kvass can support gut health and digestion.
"The fermentation process locks in nutrients, assisting the body in the promotion of absorbing this nutritive food," Scientist explains. Probiotics are also believed to help with digestive issues such as constipation, Crohn's disease and lactose intolerance but there isn't strong scientific evidence to support these claims just yet.
However, there is preliminary evidence that some probiotics are helpful in preventing diarrhea caused by infections and antibiotics and in improving symptoms of irritable bowel syndrome (IBS), according to the National Institutes of Health. But because studies are small and inconsistent, there is still uncertainty about the health benefits of probiotics, and the U.S. Food and Drug Administration (FDA) has not approved any probiotics for preventing or treating any health problem.
(3) Beet Kvass benefits for the Liver:
Traditionally, beet kvass was used as a tonic for the blood and liver .There is a merit to that tradition, too. That's because beets contain phytonutrients called betalains as well as betaine, and these nutrients help support liver health. Furthermore, betaine helps reduce oxidative stress and inflammation in the liver, while beets also reduce stress on the liver and support liver health .Betalains from red beetroot are natural pigments, which mainly include either yellow-orange betaxanthins or red-violet betacyanins. However, betalains are quite sensitive toward heat, pH, light, and oxygen, which leads to the poor stability during processing and storage.Betalains have a wide range of biological activities with potential health benefits: they counter inflammation, protect the liver, and have anticancer and antioxidant activity.
(4) Beet Kvass for heart health:
Potential Heart Health Benefits
In addition to supporting liver health, beet kvass benefits the heart, too. That's because beets contain naturally occurring nitrates that your body converts to nitric oxide.
Beets contain phytonutrients called nitrates, which convert to nitric oxide in the blood and digestive system and are linked to heart health.
(5) Beet Kvass for Brain health : In a small February 2015 study of 68 participants published in Hypertension, researchers found that drinking nitrate-rich beet juice decreased blood pressure, improved endothelial function (dilation and constriction of the blood vessels) and reduced arterial stiffness.When that happens, your blood vessels dilate which improves circulation and oxygenation throughout your body. As a result, drinking beet juice may enhance cognitive function and neuroplasticity (that's your brain's ability to make new connections) as you age, while also reducing blood pressure.
(6) Kwass for Athletic Performance:
The same reasons that make beet kvass good for your heart also may help enhance athletic performance, too. One study found that consuming beetroot juice about 90 minutes before exercise could enhance athletic performance. Further, it may also help reduce muscle pain from exercise, too .Beet Kvass as a Post-Workout Drink
Plus, the bright red drink could also prove beneficial if you work out on the reg. "Beet kvass is also rich in potassium and sodium, providing an excellent repletion of electrolytes particularly for athletes or anyone who routinely breaks a sweat," New York City-based dietitian Melissa Rifkin, RD, says.
(7) Anti inflammatory properties:
Beets are among one of the few vegetables that contain phytonutrients known as betalains, which have strong anti-inflammatory and antioxidant potential and may prove beneficial in the treatment of such conditions as arthritis and cancer, according to an April 2015 study in published in Nutrients.
•How to Make Beet Kvass
Ready to make your own probiotic-rich kvass?
The simple recipe for brewing beet kvass at home:
Ingredients:
140 gram whole red beets, tops removed.Donot remove upper skin because it contains beneficial bacteria for fermentation.
1 heaping tablespoon of Celtic salt or another non-iodized salt or black salt
Purified Water.(Boiled and cooled water )
•How to make Kvass at home:
Peel and cut beets into approximately one half inch cubes.
Place beets into a one litre Mason jar.
Add salt and water to cover.
Add one table spoon of apple cider vinegar to make it acidic and prevent the growth of undesirable bacteria.
Seal tightly with lid and turn the jar a few times to dissolve the salt.
Let the jar sit on the kitchen counter for two to three days longer during the winter or if the kitchen's temperature is below 70°F that 21° C. Make sure to place a bowl underneath the jar to collect any fermentation overflow and cover with a towel to block light.
Beet root that is mushy, blemished, or at the end of its shelf life may introduce unwanted bacteria into your kvass or damage its flavor. Burp your jar every day. Carbon dioxide builds up during fermentation, and burping your jar allows you to release the extra gas. Shake your jar daily during incubation.
When the kvass is strong enough to your liking, strain the beets and transfer the liquid to the refrigerator.
You can either drink the beet kvass straight or dilute it by adding it to an athletic recovery drink. After you've strained off the liquid the first time, you may repeat the fermentation process with the remaining beets, adding purified water again to cover and 1.5 teaspoons of salt. After the second fermentation process, you can cook the beets and use them in salads or as a naturally sweet side dish with your supper or even snack on them on their own.
Beet kvass will last for at least a month, and sometimes longer.You should always keep kvass in the refrigerator once it's ready, as it will continue to ferment in the bottle, which increases both the sourness and the alcohol content. Refrigerating the bottle will slow this process down, and kvass stored in this way will keep for 7-10 days.
How to Get Started with Kwass:
Fermented beet juice, is rich in probiotics and micronutrients that help support systemic wellness, and can be especially good for your liver, heart, and brain. Even better, if you're an athlete you might find beet kvass benefits how well you perform.
If you're ready to get started, pick up some beets and start making your own with this beet kvass recipe. You'll need beets, water, and fine sea salt. A little bit of ginger bug to give the kvass a boost helps, too.
If you're new to fermented drinks, try starting with 4 ounces that is 118 ml or 8 tablespoon diluted with water or mineral water before a meal, and then increase it to 1 to 2 cups as your tolerance increases.
Drink Kvass ,Stay fit and healthy.
Author: Dr. Bhairavsinh Raol
