Is Kombucha Really Good For You?

 KOMBUCHA BENEFITS

Kombucha has earned a golden reputation and is now on its way to becoming an influential competitor in the beverage economy day by day by experiencing a rush in sales. Kombucha is now seen everywhere: from supermarket shelves to workplace refrigerators and even on tap in cafes. It is also currently being home-brewed.

What is Kombucha?

Kombucha is a fizzy, fermented, sweet-and-sour tea drink that has been around for nearly 2,000 years and is believed to have first been brewed in China and then spread to Japan and Russia. 

The Process

Kombucha is a non-alcoholic drink that contains vitamins, amino acids, and other nutrients. The process of preparing it can vary but generally involves a double fermentation process wherein a SCOBY (symbiotic culture of bacteria and yeast) is placed in a sweetened tea mixture and left to ferment at room temperature for 1-3 weeks and then bottled for 1-2 weeks to contain the released CO2 and encourage carbonation.

From there, bottled Kombucha is placed in a refrigerated environment to slow down the carbonation and fermentation processes. Additionally, the antimicrobial properties of Kombucha make the overall production procedure extraordinarily sanitary and safe for home brewing.

During the process, bacteria and yeast form a mushroom-like film on the surface of the liquid. This is why Kombucha is also widely known as ‘mushroom tea.’ The fermentation process produces acetic acid (also found in vinegar) and several other acetic compounds, small amounts of alcohol, and gases that render it carbonated.

Kombucha Ingredients

The essential ingredients are yeast, sugar, bacteria, and green or black tea (or both). These bacteria and acids formed in the drink are called SCOBY, which ferment more Kombucha.

Is Kombucha Really Good For You?

Kombucha contains probiotics, B vitamins, and antioxidants, but the actual nutritional content varies depending on the brand and preparation method. Many store-bought varieties contain about 30 calories in one cup of serving! Which is less than the sugar content in juices and sodas. The philosophy that too much of a good thing can be bad applies to Kombucha as well.

Therefore, the consumption of Kombucha is advantageous because of the nutritional properties it harbors and the health benefits it offers. Still, like everything else, Kombucha should also be consumed in moderation. 

Is Kombucha Good For Digestion?

Many nutritionists believe Kombucha to be beneficial to gut health because of the presence of probiotics. Kombucha acquires its macrobiotic properties by going through the natural fermentation process; hence there is a big possibility that consuming it may provide health benefits like a balanced gut microbiome and improved digestion.

How Much Kombucha Can You Drink In A Day?

Experts say that it is okay for most people to sip on Kombucha every day but bear in mind that some individuals may not tolerate large amounts of Kombucha right away. They can start by drinking less per day and then increase the volume based on their tolerance.

If you want to drink Kombucha without moderation, it is recommended to check with your doctor first. Studies show that people with a compromised immune system and pregnant or breastfeeding women should stay clear of it because the drink’s live bacteria could cause harmful side effects.

The Benefits of Drinking Kombucha

Kombucha is believed to help with digestion – boosting your energy and ridding your body of toxins. It also improves your immune system, aids in weight loss, and wards off the risk of heart diseases and cancer. For these reasons, adding it to your diet might improve your health in many ways.

Low Infection Risk

One of the main substances produced during the fermentation of Kombucha is acetic acid, which is also present in vinegar. Like the polyphenols in tea, acetic acid can substantially kill many harmful microorganisms. In addition, Kombucha has strong antibacterial properties, particularly against infection-causing bacteria and yeasts. These antibacterial effects deter the growth of harmful bacteria without negatively affecting the beneficial probiotic bacteria in Kombucha.

Reduce Heart Disease Risk

Studies show that Kombucha can significantly improve markers of heart disease like bad and good cholesterol. In addition, green tea drinkers have up to a 31% lower risk of developing heart disease, a benefit that may also apply to Kombucha. Finally, the probiotics in Kombucha could help reduce cardiovascular disease risk as well.

Diabetes Management

Kombucha has been found to slow down the digestion of carbs, which reduces blood sugar levels in the body. It also improved liver and kidney function. Kombucha made from green tea is likely to be more beneficial, as green tea has been known to reduce blood sugar levels.

Mental Health

Drinking probiotic-rich Kombucha could help promote better mental health. According to some studies, there may even be a link between probiotics and depression. There are also strong links between depression and inflammation, so the anti-inflammatory effects of Kombucha may help alleviate some symptoms of depression.

Protection against Cancer

In test-tube studies, kombucha helped prevent the spread and growth of cancerous cells due to its high concentration of tea polyphenols and antioxidants. It is also thought that polyphenols block gene mutations and the development of cancerous cells while also promoting cancer cell death.

Benefits of Green Tea Kombucha

If Kombucha is made with green tea, it is said to boast some of the same benefits that can be gained from the consumption of green tea, which is rich in many bioactive compounds like polyphenols – a powerful antioxidant. Like green tea, Kombucha may also increase the number of calories you burn, improve cholesterol levels, help with blood sugar control, and reduce belly fat.

Tip: Drink Kombucha made from green tea as it may reduce the risk of prostate, breast, and colon cancers.

Negative Effects of Kombucha

Everything comes with its pros and cons, and Kombucha is not immune to it. Here are a few risks of overdrinking Kombucha.

Bacterial Infections

If Kombucha is not prepared correctly, it can grow harmful bacteria or mold, as the process involves letting bacteria grow in a liquid you are going to drink. If you are brewing it at home, make sure to use stainless steel, glass, or high-quality plastic containers.

Yellow Teeth

Kombucha might increase the likelihood of tooth discoloration as it is highly pigmented. But this doesn’t mean you need to ditch it altogether.

Tip: To protect your teeth, drink your Kombucha in one sitting rather than sipping it throughout the day; use a straw, and rinse your mouth with water after finishing.

Headaches

Another possible side effect of overdoing it with Kombucha is headaches. Kombucha contains caffeine and alcohol, which alone or together might trigger headaches.

Lactic Acidosis

Like multiple bottles of Kombucha per day, excessive drinking may lead to a dangerous condition called Lactic Acidosis. Accumulation of the acids present in the Kombucha in your bloodstream can lead to liver and kidney function problems.

Calorie Consumption

While Kombucha contains less sugar than soda or processed juices, it is not entirely sugar-free like tap or unsweetened sparkling water. Therefore, regular Kombucha consumption, unlike occasional drinking, can cause problems. To make sure you keep your calorie intake to a minimum, check the sugar content on Kombucha that you are buying.

Allergic Reactions

Problems can surface if you are allergic to Kombucha tea. Issues like throat tightness, dizziness, shortness of breath, and nausea may occur after consuming the drink. It can also trigger other allergic reactions in some people.

Kombucha Is Healthy When Made Properly

Kombucha is a probiotic-rich tea with many health benefits. You can make it at home or purchase it. If you make it, make sure to do it properly as contaminated or over-fermented Kombucha can cause serious health problems. Homemade Kombucha may also contain up to 3% alcohol. On the other hand, buying Kombucha at a store or online is considered a safer option because of the secure fermentation process and the fact that it contains 0.5 % alcohol.

Tip: The best option to brew Kombucha at home is via using BoochSleeve. A boochsleeve is an innovative Kombucha brewing vessel cover made from high-quality neoprene to protect your drink from temperature fluctuations and light exposures, resulting in a higher-quality brew without compromising its taste.

The Future of Kombucha

The future of Kombucha appears to be in educating retailers, adapting to change, and the emergence of local brands. The biggest competition comes not from the other Kombucha brands but soda and other functional (alcoholic) beverages. However, sales have started to deteriorate in the soda industry as people are ditching sugary drinks. Therefore, Kombucha companies are grabbing this excellent opportunity to seize the market share.

Kombucha’s strong future is undeniable. The ever-growing health-conscious consumers are beginning to accept Kombucha as a product of high beneficial significance.

Health Comes First

Even though Kombucha’s beneficial probiotics can support gut health, the drink is still not a substitute for a healthy diet. Consuming a diet rich in fiber from vegetables, nuts, and fruits is the most crucial factor to promote a healthy gut environment for these probiotics to flourish.

References

The Fermentation Association. https://fermentationassociation.org/future-of-kombucha-will-be-local-brands-educating-retailers-adapting-to-change/

Web MD. https://www.webmd.com/vitamins/ai/ingredientmono-538/kombucha Kombucha Kamp. https://www.kombuchakamp.com/what-is-kombucha