There has been a big hype around Kombucha tea and the amazing health benefits that can be reaped from drinking it. But how much of it is true? And exactly what is Kombucha? The nutritional contents of kombucha suggest that it may be healthy. But are the contents always the same? Plus, the human body and its chemical balances are pretty complicated. So it’s not just about ingredients but also about how they behave in relation to other factors.
Having said that, I love my homemade kombucha. Because it tastes good and makes me feel good. However, I am careful with its preparation. And consume it in moderation.
Table of contents
How Kombucha is Made
To start with, you need a SCOBY. It is the culture that gets the fermentation process going. Once you have one, it is as simple as feeding it tea made with sugar and no milk. And then letting it sit to ferment for anything over 7 days (the longer it sits, the more fermented it will become). During the fermentation, a combination of acids and bacteria form along with a little bit of alcohol. Leaving a liquid, or tea, containing vinegar and B vitamins, as well as a number of other chemical compounds, such as bacteria like lactic acid bacteria, which can work as a probiotic.
The Tea
The most common teas used are Ceylon tea and green tea. Although you can use most types of tea. From white or red tea to something flavoured with spices. Your kombucha tea will also contain any health perks that may come with the type of tea used to make it. So, for example, kombucha made with green tea will still have the polyphenols from green tea that act as antioxidants.
The Sugar
The addition of sugar cannot be avoided as it is what feeds the microbes that make the probiotics. But this should not put you off, because these little microbes consume and break down most of the sugar during the fermentation process. Leaving you with a much less sugary drink than you would think. And the longer you let your kombucha ferment, the lower the sugar content will be.
Nonetheless, I would advise a healthier organic sugar option. Although, you may want to do some experimenting because the fermenting times and final flavour and texture will differ depending on the type of sugar used. Even honey is a great and delicious option. Although some oppose the use of raw honey because its own natural bacteria could war with the SCOBY. It is also important to know that any sugar replacements such as stevia, erythritol, and xylitol won’t work.
What the Scoby Actually is
SCOBY stands for Symbiotic Colony Of Bacteria and Yeast. It forms a gelatinous biofilm that floats on top of the liquid. The bacteria within the SCOBY are acidophiles, meaning that they thrive in acidic environments. But with regards to exactly what microorganisms live within a SCOBY, the answer will vary. Just for fun, here are some of the bacteria and yeasts that you can find in most samples:
Bacteria:
- Gluconobacter and Acetobacter (types of acetic acid).
- Lactobacillus (a friendly bacteria that normally lives in our digestive systems).
Yeast:
- Schizosaccharomyces pombe (a species of yeast used in traditional brewing).
- Brettanomyces bruxellensis (a genus known to produce the typical “English” taste in lager beer).
- Saccharomyces cereviseae (originally found in the skin of grapes).
- Zygosaccharomyces rouxii (well-known as spoilage yeast, due to its resistance to many common food preservation methods. This yeast is also involved in over 80% of all kombucha SCOBY fermentation processes).
Health Benefits
There is a long list of potential health benefits that can be reaped from kombucha. From aiding with digestive issues to helping manage conditions such as high blood pressure. But remember, many of these claims are yet to be backed with scientific evidence. And, at present, valid medical studies of kombucha’s role in human health are very limited. So it is important to slowly test it out on yourself first before jumping on the kombucha bandwagon.
Probiotics
One of the greatest believed advantages to kombucha tea is the probiotic content. Through the fermentation process, various “good” bacterias form, such as those from the Lactobacillus genus. This is a healthy bacteria which usually resides in our gut, as well as the urinary tract. It is also present in many probiotic supplements. Probiotics, such as these, can improve digestive health as well as promote a strong immune system.
Just be sure to only consume kombucha that comes from a reliable and sanitized source. And if you are purchasing it off the shelf, check that the product is raw and unpasteurized. The heat applied during pasteurization could kill any naturally occurring probiotic bacteria.
Healthy Digestion
Probiotics optimize gut health by increasing the friendly bacteria population within your natural gut flora. In doing so they aid your entire digestive system in general, helping treat and prevent related issues such as IBS.
Immune Boosting
At the same time as improving the ratio of good to bad bacteria in the gut microbiome, various Lactobacillus strains increase the production of short-chain fatty acids (SCFAs). Which are compounds that assist in the prevention of gut inflammation and help heal intestinal damage. In turn, this helps prevent any unhealthy immune responses that a damaged digestive system could trigger.
And remember, there is an intrinsic link between our immune system and our gut. With roughly 70 percent of our immune cells living in the gut, it’s no surprise that a happy gut means a strong immune system.
Antioxidant-Rich
Your kombucha will still contain many of the polyphenol antioxidant compounds present in the tea which you use to make it. These antioxidants help search for and destroy harmful molecules within the body which would otherwise be working to hinder your body’s ability to function optimally.
Antioxidants have also been found to be particularly beneficial for your liver. The main organ responsible for processing and removing any toxins within the body.
Blood Sugar Levels
Kombucha contains acetic acid which has been shown to successfully lower blood sugar and insulin levels. Some studies suggest that the cause is from slowing the digestion of carbs and others say that the acid helps block glucose absorption. As a result, it is believed that Kombucha may also lower blood sugar levels.
Weight Loss
The general health of your digestive system affects the way we process and crave food. So by promoting healthy gut flora, kombucha also supports optimal metabolism. This not only helps your body better process what you eat but also reduces the likelihood of overeating.
Things to Be Aware of
The thing I like to remind myself is that, as with anything you consume, quality and quantity make a big difference. Be mindful of both your ingredients and your methods. Other than that there are a few specific factors to bear in mind.
Sugar Content
There is still a bit of sugar in kombucha. And although the more fermented it is the less sugar there will be, it is still very hard to know exactly how much sugar is in the final product. So if you are a diabetic or have any sugar-related intolerances do be cautious.
And if you are purchasing kombucha off the shelf be especially careful. Some brands add extra sweetness to the already fermented tea and you may find bottles with as much as 15 grams of sugar per serving. So heads up, check your labels.
Alcohol Levels
Alcohol is a by-product of the fermentation process, so it is unavoidable. However, the percentage will vary depending on various factors, such as the type of sweetener used.
Homemade kombucha could contain up to three percent alcohol. But the commercial versions must have less than 0.5 percent alcohol by volume in order to be sold as non-alcoholic.
Caffeine
Not all of it, but some caffeine from your tea will still be present in the kombucha. The quantity will depend on what tea is used, how long the tea was brewed for, and how long the kombucha was left to ferment. Also, some shop-bought kombucha may have caffeine added post-fermentation. So in the instance that you are buying your kombucha, it helps to give the label a quick read.
It is unlikely that the caffeine content will be high in most kombucha, although it is difficult to measure exactly how much. So it is good to simply be aware that there may be caffeine present.
Home Preparation Risks
Making kombucha involves letting bacteria grow in a liquid you’re going to drink. If not done properly, you will have no control over exactly what bacteria is growing. And as a result, you could end up adding harmful bacteria to your system instead of the other way around.
One of the problems that can arise is the type of container used. Because of the acidic composition, and long fermentation process, your kombucha liquid could leach toxins from its container. So, for example, depending on the ceramic glaze that was used, one could end up with lead poisoning if the kombucha acids are put into a ceramic container. To avoid anything like this it is highly recommended that a glass container is used.
You will also need to be sure that everything is kept sanitary, including the equipment and your hands. Don’t allow any bad bacteria to get in there and take over.
Conclusion
Currently, verified information available with regards to kombucha is minimal. Many sellers of kombucha and kombucha recipes push the idea that it is simply wonderful and beneficial. While many skeptical health practitioners warn against potential risks and add that there is not yet enough scientific evidence of the benefits of kombucha.
My opinion is to listen to your body. First, do your research, and then try making some at home, in a safe and sterile environment. That way you know exactly what you are consuming. And once you are ready to try some, first start with a little bit and see how your body feels over the next couple of days. And even if you feel that your body responds positively to it, up your intake little bits at a time. Plus, I recommend continuously remaining vigilant of your consumption and your body’s response to it. Because. not only is each batch of kombucha a little different, but our bodies also change.