Kombucha uses the combination of tea, sugar, and live bacteria to ferment and produce a mildly acidic drink with a complex flavor. The drink has been touted as having many health benefits ranging from reducing cholesterol levels to fighting cancer. In comparison, plain black tea has received strong antioxidant properties in studies. The resulting beverage is said to maintain healthy digestion, brain function, and immune system functions.
Health Benefits of Kombucha
1. Kombucha May Provide the Benefits of Green Tea
Studies show that kombucha has the same antioxidant properties as green tea, which help reduce cell oxidative damage and eliminate free radicals that can cause permanent damage if left unchecked. Studies have shown that free radicals are linked to cancer and other diseases. Since oxidative stress is associated with aging, this could be a powerful method for keeping your body young and healthy for years to come.
2. Kombucha is a Potential Source of Probiotics
Probiotics are live microorganisms that can help your system maintain a healthy digestive tract. Kombucha is made by adding sugar, yeast, and specific strains of bacteria to green or black tea. The mixture is allowed to ferment for a week or more. The probiotics in kombucha are bacteria that live and grow in the tea during fermentation.
Even though studies are yet to prove the probiotic benefits of kombucha, it has many lactic-acid bacteria species that are believed to have probiotic functions. Probiotics give the gut healthy bacteria, which improve digestion, prevent inflammation and help in weight loss. Therefore, kombucha beverages may improve your health.
3. Kombucha Promotes Healthy Digestion
Kombucha contains B Vitamins, which promote metabolism and digestion. Several studies have shown these vitamins, especially B1, to make people feel more energetic and healthier overall. It also contains Vitamin C and small quantities of minerals.
4. Kombucha May be Anti-Fungal
Kombucha may be a great source of anti-fungal compounds naturally occurring in various fruits and vegetables. These compounds are believed to stop the growth of fungi, thus preventing fungal infection in the body.
5. Kombucha Can Reduce Cholesterol
Studies show that kombucha can reduce cholesterol levels in your body as it contains antioxidants and probiotics that can reduce blood cholesterol levels.
6. Kombucha May Help Protect Against Cancer
Some researchers believe that kombucha can reduce the risks of cancer. This is because drinking kombucha can raise your levels of glutathione S-transferase (GST), an enzyme that, in turn, detoxifies many cancer-causing substances. Studies have also shown that kombucha can protect against liver damage and liver cancer.
7. Kombucha May Support Heart Health
Kombucha tea can reduce the damage to the heart caused by saturated fats. Studies have also shown that kombucha can lower cholesterol levels and help in preventing cardiovascular diseases and stroke.
8. Kombucha May Help Promote Weight Loss
A study found that people who drank kombucha significantly decreased body weight, which is important for those who have an overweight problem or want to reduce their belly fat.
9. Kombucha Cay Help Manage Type 2 Diabetes
Kombucha contains antioxidants that can reduce the oxidation of blood sugar. It also contains probiotics that improve digestion, which is vital in controlling blood sugar levels.
Kombucha can slow down carbs digestion, helping reduce blood sugar levels. Studies have also shown that it helped improve liver and kidney functions in diabetic rats
10. Kombucha May Improve Skin Health
Your gut health can affect your skin health because the two are closely connected. If you are not digesting nutrients well, then you may lack essential vitamins and nutrients that help your skin stay healthy and glowing. Kombucha tea can add probiotics to your diet
11. Kombucha Can Increase the Immune System
The probiotic benefits of kombucha will help improve your digestive system and immune system, which keeps your body healthy. Kombucha may also contain antioxidants like Vitamin C, which can help fight bacterial infections and protect you from common diseases such as colds and cases of flu.
12. Kombucha Can Kill Bacteria
Kombucha can kill bacteria, which can help prevent certain diseases. Acetic acid is among the main products of the fermentation of kombucha. Acetic acid can kill several potentially harmful microorganisms; therefore, kombucha made from green or black tea has strong antibacterial properties, especially against Candida yeasts and infection-causing bacteria.
Side Effects of Kombucha
1. May Lead to Excessive Consumption of Calories
Although kombucha has several health benefits, it contains calories. The calorie level in kombucha depends on the manufacturer and the additives. Some kombucha has no added sugar, and others have between 25 and 50 calories per cup. Therefore, people with diabetes need to be aware of kombucha’s sugar, calorie, and carbohydrate content.
2. May Cause Bloating and Digestive Issues
Kombucha should be avoided if you have irritable bowel or suffer from indigestion. Kombucha can cause gas and bloating when it undergoes fermentation. Bloating and gas are sometimes confused for hunger pangs, so note this side effect if you’re trying to lose weight. If you are predisposed to digestive issues already, kombucha may be something you need to avoid. There is even some evidence that suggests kombucha may contribute to IBS symptoms.
3. Kombucha May Contain an Excess Amount of Added Sugar
Kombucha has a high sugar content, and most kombucha brands add additional sugar to it in the form of fruit juice and sugarcane. If you are trying to lose weight, it is better to avoid kombucha. Sugar is also believed to be bad for your teeth and can lead to tooth decay.
4. Kombucha May Contain Alcohol
Kombucha made at home may contain alcohol, though this will depend on the manufacturing process as well as the cultures used. Kombucha made in the United States during the 1930s and 1940s was brewed at home and therefore manufactured in an unregulated manner. Therefore, some of these kombuchas likely contained trace amounts of alcohol, probably less than 0.5% volume.
5. Kombucha May Promote Growth of Opportunistic Bacteria and Fungi
Kombucha is a fermented drink that is acidic with a pH ranging from 2.5 – 4.0. This environment provides growth for microorganisms present in the raw materials before fermentation and new organisms during fermentation and aerobic storage. Some of these microorganisms may be pathogenic to humans or animals.
6. Kombucha Contains Excess Caffeine
Kombucha contains high levels of caffeine, which is good after a workout or when you need to boost your concentration. However, few people can consume large amounts of caffeine without feeling jittery or irritated. Kombucha is, therefore, best avoided if you have anxiety, anxiety disorders, panic attacks, or sleep disorders.
7. Kombucha May Cause Liver Toxicity
Kombucha contains acetoacetate, an antimetabolite of ethanol, and has liver toxicity. Acetoacetate is one of the two intermediate metabolites in the shikimic acid pathway that produces ethanol, but it also yields a hepatotoxic metabolite called acetaldehyde. The latter can cause liver and kidney damage and other organs such as the heart and central nervous system.
8. Infection Risk for People with Weak Immune System
Using kombucha is not recommended if you have a weak immune system, such as children and the elderly. Kombucha may contain pathogenic organisms that can cause severe infections under these conditions.
9. Risk of Yeast Overgrowth
Acetic acid used in making kombucha may put people with yeast overgrowth syndrome or candidiasis at risk of developing overgrowth syndrome symptoms. Yeast overgrowth syndrome includes:
• diarrhea
• nausea and/or vomiting, with or without fever
• abdominal cramping, with or without constipation, for more than two weeks.
This condition is known as “yeast syndrome” or “Candida albicans” overgrowth syndrome (CYO). There is no immediate sign of yeast overgrowth syndrome in people with weak immune systems. This can occur about two to six weeks after the onset of symptoms.
10. Tooth Erosion and Decay
Fermenting Kombucha creates acetic acid. This acetic acid gives kombucha a tangy flavor but is as detrimental to teeth as vinegar. Over time, fermenting kombucha can wear away teeth and cause decay if it is not consumed in moderation. It will help wash the mouth with water after drinking the Kombucha beverage.
Safety tips for Home-Brewing Kombucha
Kombucha is a fermented tea that might sound and taste like art, but there are also some precautions to take to ensure the drink is safe for consumption. The Centers for Disease Control and Prevention (CDC) recommends following these guidelines to avoid any adverse effects that may occur when brewing kombucha at home.
1. Do not use metal utensils or containers when making your batch of kombucha. The acids in the brew may interact with metal and cause contamination that results in illness.
2. Put kombucha in the refrigerator or freezer to store it. Leaving it at room temperature for long might lead to contamination or carbon dioxide accumulation.
3. Avoid herbal teas. Instead, use green or black tea to make kombucha.
Tips for Consuming Kombucha Safely
1. Begin by taking small quantities a day. Start by consuming 100 millimeters a day and increase the dose to three times a day, depending on your body’s tolerance.
2. Drink kombucha on an empty stomach to enhance its detoxifying effects. An empty stomach increases nutrient absorption and helps minimize side effects. Avoid drinking kombucha with heavy meals.
3. Avoid drinking kombucha in the evening if you are sensitive to caffeine. The effect of caffeine can be exaggerated if you consume it in the evening. Caffeine may disturb the quality of your sleep.
4. Avoid drinking kombucha if you have impaired liver function. The effects of kombucha will be exaggerated if you have liver impairment.
5. Seasonal consumption is safest. Kombucha is brewed using yeast and bacteria, which may feed on other microorganisms in the body. When pathogens are more likely to develop in fruits, vegetables, or grains used for making kombucha in spring and summer, it is best to use seasonal fruits or vegetables for brewing kombucha.
6. Do not drink it if the bottle is sealed with a cork. The cork can get moldy, like food stored in damp environments.
7. Do not drink it if the color, smell, or taste has changed. Kombucha might change in appearance due to the SCOBY (Symbiotic Colony of Bacteria and Yeast) growing on top and being exposed to air. If it gets cloudy, the tea is no longer safe to drink.
Getting Started
Kombucha is a great drink, especially if you have never had it. However, finding a healthy way to consume kombucha rather than drinking large amounts of sugar-filled drinks is important. Kombucha is more beneficial when you make it home with green and black tea. You can then add fruits, herbs, and spices to your tastes.
