Health benefits of Kombucha

What Is Kombucha?

Kombucha is a fermented tea beverage that has grown in popularity. Fermentation happens when microbes such as yeast and bacteria break down carbohydrates into simpler molecules. Beer, wine, bread, kimchi, yogurt, and, of course, kombucha are all produced using this method.

You can buy it in a bottle in a variety of flavors at most grocery shops or create your own at home. Aside from its wonderfully acidic flavor, kombucha has health advantages and is high in bacteria and antioxidants.

 
Kombucha is manufactured from a symbiotic culture of bacteria and yeast (SCOBY), which is also known as the "mother," and is similar to the "mother" found in vinegar. The SCOBY is added to brewed black or green tea with sugar, fermentation occurs, and kombucha tea is created! While homemade kombucha isn't often carbonated, many store-bought versions do for a fizzy soda pop-like feel.

Kombucha was first used for its medicinal benefits in Northeast China circa 200 B.C. Kombucha gained popularity and expanded throughout Russia, Eastern Europe, and Germany before arriving in the United States in the early twenty-first century. Kombucha is now available at practically every grocery shop!

5 Kombucha Health Benefits
The health advantages of kombucha are mostly attributable to fermentation, which results in a probiotic-rich beverage. Kombucha's health advantages originate from the fact that it is a tea-based beverage. While kombucha may be brewed with any caffeinated tea, including white, black, oolong, or green tea, research indicates that green tea kombucha provides the most advantages.


The evidence-based health advantages of consuming kombucha are listed below.

1. High in Probiotics
Kombucha, like many fermented foods, is high in probiotics.1 Probiotics are bacteria and yeasts that, when taken, provide health advantages. Consuming probiotic-rich foods like kombucha, kimchi, sauerkraut, and sourdough might help promote microbial diversity in your gut and general gut health. Gut health is important because it affects immune health; in fact, 70 to 80% of immune cells dwell in the gut. A healthy stomach also promotes regular bowel movements, digestion, cognitive function, and immunological health.

2. High in antioxidants
Green tea kombucha is high in antioxidant molecules known as polyphenols, which are prevalent in green tea. Green tea use may help minimize the risk of chronic illness. Green tea may also improve cognitive function, assist control blood sugar levels, and aid in fat burning.

3. Promotes Heart Health
Green tea beverages, such as kombucha, have been demonstrated to reduce the risk of heart disease. Researchers believe this is due to green tea's antioxidant components.

4. Aids in the reduction of blood sugar levels
Green tea has also been demonstrated to help regulate blood sugar levels. However, because some kombuchas include a lot of sugar, read the nutrition label and pick a kombucha that has no sugar added after fermentation.

5. Helps with Metabolic Function
Green tea includes epigallocatechin-3-gallate (EGCG). EGCG is a potent antioxidant that combats free radical damage. EGCG also has anti-inflammatory effects and may aid in the suppression of pro-inflammatory substances in the body.

Side effects of Kombucha
Kombucha has grown in popularity as a healthy beverage alternative. While Kombucha is more healthful than high-sugar drinks, the fermenting process results in caffeine, sugar, and trace levels of alcohol. Keep these warnings in mind, and drink kombucha in moderation.

Sugar content is high.
Some store-bought kombuchas may include a lot of sugar, depending on the brand. To select a kombucha with low added sugar, always check the ingredient list and nutrition data panel.

Mold and Pathogenic Bacteria
Proper fermentation and sanitation are critical for preventing hazardous bacterial development, especially in homemade kombucha. To limit the possibility of mold or other hazardous bacteria development, properly sanitize all glassware, wash your hands often, and sterilize your workplace.

The alcohol content
As a result of fermentation, kombucha naturally includes alcohol. Because most store-bought kombucha contains.5% alcohol or less, it may be advertised as a non-alcoholic beverage. Traditional beer has roughly 4.5% alcohol by volume.

To find out how much alcohol is in the kombucha you're drinking, always read the ingredient list. Also, bear in mind that some manufacturers purposefully create kombucha with a greater alcohol content as an alternative to beer.

Homemade kombucha also contains a trace of alcohol, ranging from 1% to 2.5% by volume.

Carbonation
Those suffering from IBS or other digestive difficulties should restrict their kombucha use since additional fruit juice and carbonation can aggravate digestive issues such as gas and bloating in some people.

Ingredients for Kombucha SCOBY: The bacterial and yeast symbiotic culture has an orange-yellow jelly-like consistency. If you have a kombucha-making acquaintance, peel a layer known as a "baby" off their SCOBY "mother." You may also buy a SCOBY from a health food store, online, or even create one from scratch at home.

 
Filtered Water: Spring water or filtered water works best. When possible, avoid using tap water.

Cane sugar, turbinado sugar, or brown sugar work well. Artificial sweeteners, maple syrup, honey, and agave nectar should be avoided.

 
Caffeinated Tea: Black tea, white tea, or green tea are the finest options. Avoid herbal teas and teas infused with essential oils, which can disrupt the fermentation process and promote the growth of bacteria or mold.

 
Prepared Kombucha: You may use unflavored store-bought or homemade kombucha as a starting point for your own kombucha. Avoid sweetened kombucha, which can introduce harmful germs and increase the likelihood of mold formation.

 
If you don't want to brew your own kombucha, you may check for starter kits or kombucha powders online!

Tips for making homemade kombucha
Make use of glass containers. Metal can react with the acidity in kombucha, harming the SCOBY. Plastic has the potential to be permeable, allowing hazardous microorganisms to enter.

 
Temperature is important. In warmer conditions, fermentation thrives. Fermentation can still occur in a cold environment or during a cold season, albeit at a slower rate.

 
Mold should be avoided. If you notice green, white, or black stains on your SCOBY, discard the entire batch.

 

Maintain cleanliness: Keeping all materials and workplaces clean is one of the greatest strategies to limit the danger of mold growth!

 
How to Make Kombucha at Home
This recipe yields 1 gallon (32 half-cup servings).

Ingredients:

1 SCOBY

3 ½ of filtered water
1 cup of pure cane sugar
8 caffeinated tea bags (green, white, or black tea will all suffice)
2 cups unflavored kombucha, purchased or homemade

 
Directions:

• 1 quart of water should be brought to a boil.
• Stir in the sugar and let it sit aside to dissolve.
• Allow the tea bags to steep for 10 minutes.
• Combine 1 quart of sugar-tea mix with the remaining 12 quarts of filtered water and the SCOBY in a clean one-gallon container.
• Cover the jar cover with a towel and a rubber band to enable ventilation while keeping pests and germs out.
• Put it in a cabinet or anywhere out of the way of direct sunlight.
• Temperatures between 70 and 75 degrees Fahrenheit are optimum for kombucha fermentation.
• Allow the kombucha to ferment for 7 to 14 days on a counter or in a cabinet away from direct sunlight. 
• Start tasting the tea on day seven by putting a little sample into a glass. It will initially taste sweet, but as it ferments, it will become tarter with a typical vinegar kombucha flavor profile.
• When you've reached the desired flavor, pour the kombucha into jars and store in the refrigerator.
• Place the scoby in a new, clean container with clean hands and pour over some of the freshly created kombucha. 
• Keep it in a cabinet or out of direct sunlight until you're ready to make your next batch.

 
How to Flavor Kombucha Naturally
Once the kombucha has fermented and the SCOBY has been properly removed, you may naturally flavor it by adding fresh juice. Blueberry juice, sour cherry juice, pomegranate juice, ginger juice, orange juice, and other juices are all wonderful kombucha additions!

Why Should You Drink Kombucha?
Kombucha contains microbes and, when brewed with green tea, antioxidants such as polyphenols that benefit cognitive function, blood sugar management, and heart health. Green tea contains EGCGs, which have anti-inflammatory effects. Kombucha may be purchased at most grocery shops, made at home, or enjoyed as a powder combined with water!

If you're thinking about including kombucha into your wellness routine for its health advantages, consult with a registered dietitian nutritionist who can go over your health history, food intake, and give personalized nutritional advice.

Depositphotos