Is Kombucha Actually Healthy for You?6 min read
Is Kombucha Actually Healthy for You?
Kombucha is all the rage right now. But what is it, and why are people drinking it?
Kombucha is a fermented tea that has been around for centuries. It is made from black tea, sugar, and yeast culture. This mixture is then set aside for 7-10 days, so beneficial bacteria and acids form in the fermented drink.
Then, a thick film of gases and acids forms on the surface of the liquid, called a SCOBY (symbiotic colony of bacteria and yeast), which you can use to ferment additional kombucha ingredients by utilizing a SCOBY.
Kombucha can contain a small amount of alcohol – less than 0.5% – because the SCOBY breaks down the sugar into carbon dioxide and alcohol in the fermentation process. Then the alcohol is converted by the bacteria into acetic acid, which gives kombucha its vinegary flavour.
Kombucha does have some alcohol amount, but not all of the alcohol is used by the bacteria, so it’s not enough alcohol content to be considered as an alcoholic drink.
Benefits of kombucha
May contain probiotics
Foods that go through a fermentation process multiple kombucha, such as kimchi or yogurt, contain live micro-organisms. As kombucha is fermented, some other probiotic bacteria or microbes are produced in kombucha.
Probiotics produce healthy bacteria for your own gut health. These beneficial bacteria may also help improving digestions, help inflammation, diarrhea, and weight loss. Kombucha is also a popular hangover cure because the beneficial probiotics help reduce the nausea and upset stomach feeling.
However, keep in mind that the in-depth studies if kombucha has enough amount of bacterias to be effective gut health is still limited.
Health Benefits of Drinking Kombucha
Digestive Health
Ever heard the saying, “You are what you eat”? Well, with kombucha, you are what you drink! Its probiotic bacteria content helps maintain a healthy gut flora, aiding in digestion and reducing bloating.
Immunity Boosting
Kombucha tea is a powerhouse of vitamin C and other essential nutrients that bolster the immune system. Drinking the fizzy drink regularly might just keep those colds at bay!
Antioxidant Properties
Just like green tea, kombucha is packed with antioxidants that combat free radicals in the body, reducing oxidative stress and potential damage to cells.
Antioxidant
Antioxidants protect our bodies from cancer risk heart disease by fighting free radicals that cause oxidative damages to cancer cells. Free radicals are a normal process by our bodies, and many experts believe scientific evidence that consuming food and beverages high in antioxidants is more effective to fight free radicals than taking supplements.
Kombucha is considered probiotic rich foods can be made from green tea, and green tea is rich in catechins, a group of antioxidants.
Green tea benefits
Green tea-based kombucha may bring similar benefits as regular green tea because it contains the same plant compounds.
Regularly drinking green tea brings many of same benefits and potential health benefits too, potential benefits including reducing belly fat, controlling blood sugar, improving cholesterol levels, and increasing calories burn. Studies show that drinking green tea regularly or taking supplements containing green tea extract can increase the number of calories you burn, reduce belly fat , improve cholesterol levels, help with blood sugar control. 1
Green tea can also help managing heart disease and type 2 diabetes by controlling the blood pressure and sugar level.
Heart disease, liver, kidney and mental health
Some rat studies have shown that kombucha can help improve the LDL (bad) and HDL (good) cholesterol and healthy diet, resulting in healthy diet and better heart and liver health too.
A study on rats also found that kombucha helps improve liver and kidney function in diabetic rats, and also reduces high blood sugar levels, by slowing down carbs digestion.
Kombucha tea may give benefits similar to probiotic supplements. For example, some research suggests kombucha tea may support a healthy immune system and prevent constipation. But there are few valid medical studies of kombucha tea’s role in human health.
Kombucha may also contain some minerals and vitamins after the fermentation process, including vitamin C, B vitamins, fiber, ethanol, and amino acids.
More research studies are needed to determine more research the potential benefits of overall vitamins in kombucha.
Side effects of kombucha
Contaminated homemade kombucha
If you like DIY items, be careful when making kombucha on your own. Kombucha tea that is not prepared carefully during the fermentation process may be contaminated harmful bacteria. This may lead to kombucha poisoning and other serious serious health problems and issues.
The best option is to get store bought kombucha as they have gone through controlled and safer production processes.
High levels of sugar
Although the many health benefits of kombucha, is generally healthy, some kombucha may contain a higher level of sugar, and if you consume it excessively, it may lead to weight gain instead. Keep your kombucha’s sugar content in mind as part of your overall meal plan; the current 2020-2025 Dietary Guidelines for Americans suggest limiting added sugar intake to 10% or less of total calories, or about 50 grams of added sugars per day if you consume 2,000 calories. The best practice is to always read the label.
Digestive system discomfort
Consuming too how much sugar in kombucha tea may also cause some discomfort to the digestive system, including bloating and gas, as kombucha is a carbonated beverage and it supplies carbon dioxide.
Pregnant women
Due allergic reactions to the alcohol and some caffeine in kombucha, research suggests it is not advisable for pregnant women to consume kombucha.
What time of the day should you drink kombucha?
You can drink kombucha at any time of the day, depending on your sensitivity level and your goal.
Drinking kombucha in the morning on an empty stomach will give you the best possible benefits from the probiotics. However, if you are new to kombucha, drinking in the morning might upset your stomach as your body is not used to it yet, so always start slow and build up slowly.
Drinking kombucha after a meal is believed to help with digestion and help you feel fuller. This is beneficial for weight loss.
Kombucha is made from black tea or green tea that contains caffeine. Even though it’s a small content, it is advisable to avoid drinking kombucha at night, especially if you are sensitive to caffeine.
What is kombucha
Kombucha is a fermented tea drink that is made by adding a symbiotic culture of bacteria and yeast (also known as a SCOBY or “mother”) to sweetened tea. The probiotic bacteria and yeast feed on the sugar in the kombucha tea and produce a number of byproducts, including lactic acid, acetic acid, and ethanol. The result is a slightly effervescent, slightly sweet, and slightly sour drink that is rich in probiotics and other beneficial compounds. Kombucha tea has been consumed for centuries in many parts of the world and is believed to have a number of health benefits, including improving digestion, boosting the immune system, and aiding in weight loss. It is typically served chilled and can be flavored with a variety of herbs, fruits, and spices.
The Origins of Kombucha
Ancient Times
Historians believe kombucha originated in Northeast China around 220 B.C. The drink was highly esteemed for its magical healing properties and was often consumed by emperors and royalty.
Modern Era
Fast forward to today, and kombucha can be found on the shelves of every supermarket. From boutique brands to mainstream varieties, there’s a flavor for every palate.
Conclusion
Kombucha is generally safe to consume moderately. Start with 4 ounces of kombucha 1-3 times daily.
Always watch the portion as excessive consumption of kombucha may lead to weight gain due to the high levels of added sugar.
FAQs
- Is kombucha alcoholic?
- While it undergoes fermentation, store-bought kombucha typically contains less than 0.5% alcohol.
- Can I make kombucha at home?
- Absolutely! With the right ingredients and patience, you can brew your own batch.
- How long does kombucha last?
- Sealed and refrigerated, it can last several months. Once opened, it’s best consumed within a week.
- Is it safe for pregnant women to drink kombucha?
- It’s always best to consult with a healthcare professional before consuming any fermented products during pregnancy.
- How often should I drink kombucha?
- Moderation is key. Start with a small amount and listen to your body.
