Kombucha is a fermented drink that has been consumed for hundreds of years and has recently regained popularity in the Western world for its probiotic properties. Some claim that it perfectly combines the benefits of a vegetable infusion with the added advantages of yeast and potentially beneficial bacteria for our bodies.
Kombucha also contains antioxidants that reduce premature aging and help prevent diseases related to free radicals. In this article, we aim to highlight the main advantages of consuming kombucha, based on research conducted by various reputable organizations.
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Healthy Properties of Kombucha
To understand the potential benefits of kombucha, we have gathered recent research conducted on humans, in laboratories, and with animals. This allows us to provide accurate information about the possibilities of this drink, which is considered a “superfood” in many Western countries, particularly in the United States.
1. High Antioxidant Content
The future of medicine emphasizes a diet rich in antioxidant foods, which can reduce the activity of free radicals—molecules that cause cellular oxidation and lead to numerous serious diseases.
Kombucha, rich in antioxidants from green tea, helps reduce the presence of free radicals in the body and enhances the functioning of our organs, especially the liver. Some preliminary studies on animals, such as rats, indicate that kombucha can reduce liver toxicity caused by toxic chemical compounds by up to 70% (See study).
However, since these studies are currently limited to animals, it is too early to draw definitive conclusions and extrapolate the beneficial results of kombucha to humans.
2. Kombucha Can Provide the Benefits of Green Tea
Green tea is one of the most widely consumed beverages globally, rich in polyphenols and bioactive compounds, making it a powerhouse of beneficial antioxidants. Kombucha is typically prepared using green tea, so in addition to its probiotic benefits from the fermentation of bacteria and yeast, it also retains the positive effects of green tea (See study).
Authoritative studies have found that kombucha consumption can promote fat and calorie loss, reduce negative cholesterol (LDL), and help manage diabetes (See study). Given the significant volume of green tea in kombucha, the benefits of one drink can be attributed to the other.
3. Kombucha as a Probiotic Drink
The origins of kombucha can be traced back to Asian countries, particularly Japan and China, where it has been consumed for hundreds of years. Kombucha is prepared using strains of yeast, sugars, bacteria, and either black or green tea as the base. This combination not only provides the benefits of tea but also introduces live organisms that enhance our intestinal flora—the multitude of bacteria that inhabit our bodies and offer numerous advantages.
During the fermentation process, a film similar to that created by a fungus forms and floats in the liquid, which is why kombucha is sometimes referred to as a “fungal infusion.” Fermentation also produces additional substances such as acetic acid, which has a bitter taste similar to vinegar, as well as alcohol and carbonated gases. This environment fosters the growth of lactic acid bacteria.
Probiotic foods like kombucha supply microorganisms to our intestines, which can significantly benefit our digestive tract. Modern medicine increasingly focuses on protecting and enhancing our gut flora, as it is linked to the prevention of various serious diseases, not just those related to the digestive system.
Therefore, incorporating drinks like kombucha into your diet could improve your health in many ways.
4. Kombucha May Help Protect Against Cancer
The role of certain foods in cancer prevention and treatment is a topic of much debate. We prefer to focus on prevention, as it is proven that a healthy diet rich in fiber and antioxidant foods can reduce the risk of developing this disease.
Initial studies on kombucha, conducted in test tubes, suggest that it can help prevent the development and spread of cancer cells due to its high concentration of antioxidants and polyphenols (See study).
However, much more information is needed to understand the exact role of tea polyphenols in cancer prevention and reduction.
The scientific community believes that polyphenols can block genetic mutations, thereby inhibiting the growth of cancer cells. They also appear to reduce the lifespan of these affected cells.
Many studies have linked green tea to the prevention of various types of cancer (See assay). While green tea has a well-documented scientific profile, it is not entirely accurate to attribute all its benefits to kombucha, even though green tea is a primary ingredient.
5. Kombucha Contributes to Creating a Bacteriostatic Effect in Our Body
One ingredient in kombucha that contributes to bacteriostatic control is acetic acid, a byproduct of fermentation, along with some alcohols. Acetic acid has been shown to reduce harmful microorganisms, such as pathogenic bacteria and yeasts like Candida.
Although the full spectrum of antimicrobial properties is not yet fully understood, kombucha’s potential to foster a positive intestinal flora is promising.
Additionally, the polyphenols present in green tea can reduce the activity of pathogenic microorganisms, as has been scientifically proven (See assay).
6. Benefits of Kombucha as a Heart Protector
Heart-related diseases cause thousands of deaths worldwide, with numbers increasing year after year due to poor eating habits and sedentary lifestyles. Consuming antioxidant-rich drinks with low caloric intake, like kombucha, can offer significant benefits.
Several reputable studies have linked regular kombucha intake to reduced markers of heart disease, decreased bad cholesterol (LDL), and increased good cholesterol (HDL) within just one month of consumption (See study).
Additionally, these studies have highlighted that kombucha not only reduces bad cholesterol levels but also decreases its oxidizing capacity, further reducing the risk of heart disease.
Regular green tea consumers have up to a 30% lower risk of heart disease linked to poor lifestyle habits. For those who do not enjoy green tea, kombucha serves as an excellent alternative with a distinctly different flavor.
7. Regulate Sugar Production and Type 2 Diabetes
Along with cardiovascular diseases, type 2 diabetes is a major health issue of the 21st century, affecting over 300 million people worldwide.
Preliminary studies conducted on rats have shown that kombucha can reduce blood sugar levels and improve liver and kidney function (See study). Although these results cannot be directly applied to humans, they provide a promising start.
In general, regular consumption of green tea has been shown to be effective in balancing blood sugar levels. According to recent high-impact studies, green tea can reduce the risk of developing type 2 diabetes by nearly 20% (See study).
However, despite extensive research on green tea, it remains to be seen if these positive outcomes can be directly attributed to kombucha, even though green tea is a primary ingredient. Further studies are needed to determine if the benefits of green tea translate to kombucha consumption.
Where to Buy Kombucha?
Kombucha has become increasingly popular in recent years, making it easier to find in various locations. Grocery stores are often the most convenient option, with many supermarkets stocking kombucha in their refrigerated beverage section alongside other health drinks. Health food stores typically offer a wider variety of brands and flavors, catering to more specific dietary preferences.
For those who prefer supporting local businesses, farmers markets are excellent places to discover small-batch, artisanal kombucha brewers. These markets often feature unique flavors and give you the opportunity to speak directly with the producers.
Online retailers have also embraced the kombucha trend. Websites like Amazon and specialty beverage sites offer a vast selection of brands and can be particularly useful for those living in areas with limited local options. Many of these sites provide subscription services for regular kombucha drinkers.
As kombucha’s popularity grows, it’s becoming more common to find it in convenience stores, making it an easy grab-and-go option. Cafes and restaurants are also increasingly adding kombucha to their menus, often featuring it as a healthier alternative to sugary sodas or alcoholic beverages.
For the DIY enthusiast, brewing supply stores sell kombucha-making kits and ingredients. This option allows you to experiment with your own flavors and control the fermentation process to suit your taste preferences.
- MADE BY KOMBUCHA BREWERS FOR KOMBUCHA BREWERS: This kit has everything you need to start brewing your own kombucha at home. Our best in the industry kombucha cultures, equipment, and instruction will turn you into a kombucha-brewing rockstar in no time.
Excess Consumption of Kombucha
The adage “the dose makes the poison” is particularly relevant when considering the effects of excessive kombucha consumption. While kombucha has many benefits, overconsumption can lead to negative side effects. Here’s a closer look at what can happen with excessive intake:
Excessive Calorie Intake
Occasional consumption of kombucha is unlikely to affect your weight. However, daily intake can lead to excessive calorie consumption and potential weight gain. Some kombucha varieties can contain up to 120 calories per bottle, while others are lower in calories. Remember that liquid calories are easier to consume and less filling than calories from solid foods.
Potential Stomach Issues
Despite its probiotic benefits, excessive kombucha consumption can disrupt the balance of gut flora, leading to the opposite effect of what is intended. The carbonation from the fermentation process can cause bloating and stomach upset. Additionally, sugar-based kombucha can contribute to excessive sugar intake, potentially causing diarrhea.
Not Suitable for Everyone
While kombucha is generally safe for most people, it may cause side effects in some individuals. Kombucha is not pasteurized, meaning it contains a variety of bacteria and yeasts that could potentially lead to infections in individuals with weakened immune systems. Those with conditions such as cancer, kidney disease, or HIV should be cautious, especially if the source of kombucha is not well-known.
Caffeine Intake
While not a major drawback, it’s worth noting the caffeine content in kombucha. Typically made from black or green tea, kombucha contains less caffeine than the original tea. A 250 ml serving of kombucha generally contains between 8 and 14 mg of caffeine. This may be a consideration, particularly if consumed later in the day.
Is Kombucha Safe for Pregnant Women?
Pregnant women should be cautious with kombucha due to:
- Unpasteurized: Kombucha is not pasteurized, posing a risk of harmful bacteria.
- Alcohol Content: It can contain trace amounts of alcohol from fermentation.
- Contamination Risk: The brewing process may lead to contamination with pathogenic bacteria.
- Caffeine: Contains caffeine, which should be monitored during pregnancy.
Consult with a healthcare provider before consuming kombucha during pregnancy.
