Kombucha: The Benefits, Risks and Nutrition

I would never have thought I’d be drinking kombucha much less than brewing the fizzy drink on my own. Today I am joining thousands of people acknowledging the health benefits of kombucha.

Nothing I tried to use to calm my upset stomach would work. Until I tried kombucha and in a short time things started working as they should. Are there benefits of kombucha or do the risks of kombucha out weight the benefits? 

What is Kombucha

Kombucha is a combination of water, tea, sugar (raw, cane, fruit, or honey), and a SCOBY (bacteria). A SCOBY is an acronym for symbiotic culture of bacteria and yeast. A SCOBY is also referred to as The Mother (because it reproduces) or Mushroom (because it resembles one)

Simply put, Kombucha is the result of combining water, tea, and SCOBY together and then letting them ferment in a container for 7-10 days. 

But that’s just the surface…

Kombucha deserves a more in-depth look as it has been around for over 2,000 years. A drink referred to by ancient Chinese as the Immortal Health Elixir. Once the tea mixture has fermented it becomes carbonated and contains vinegar. This is the point in the brewing or fermentation process the Kombucha can drink. If we do a second ferment with herbs it will take on a whole new taste sensation as well as deeper carbonation. More on that later.

Kombucha has a more pungent, tangy, and aromatic flavor. The flavor varies depending on fermentation times. If you second ferment the choice of herbs added can change the dynamic altogether. That is one of the reasons why I like home brewing my own Kombucha because I can control the outcome.

The bitter or sour taste from the fermented drink is one of the main reasons it’s so healthy for us. Consuming fermented foods increase the number of helpful bacteria in our gut. Kombucha is full of healthy bacteria called probiotics. Kombucha also has many health benefits. The Western world is now realizing the benefits of a drink well known to the Eastern part of our universe.

Kombucha is generally brewed with black or green tea. In a 2018 study comparing the benefits of kombucha made with black, green, and rooibos.

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Kombucha Nutritional Facts

A study conducted by Alan J. Marsh found the following good bacteria that are within Kombucha:

  • Gluconacetobacter – is a common strain of bacteria that produces acid from the alcohol during fermentation. This process decreases the alcohol contents and raises the probiotic agents.
  • Acetobacter – helps to reduce inflammation, lowers ltd pressure, and keeps blood sugar levels from spiking.
  • Lactobacillus – helps prevent the growth of harmful bacteria.
  • Zygosaccharomyces – creates cellulose a complex carbohydrate, reduces cholesterol, and helps with Irritable Bowel Syndrome and vaginal infections

Kombucha also contains:

  • Polyphenols
  • Amino acids
  • Organic acids
  • Minerals
  • Enzymes
  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B6 (pyridoxine)
  • B9 (folic acid)
  • B12 (cobalamin)
  • Vitamin C
  • Oxalic acid
  • Acetic acid
  • Glucuronic acid
  • Usnic acid
  • Fructose
  • Lactic acid

While some may be worried about the calories and contents of Kombucha here is a list of  popular brands of Kombucha located in most grocery stores:

  • Serving Size: 8 fluid ounces
  • Servings per container: 2
  • Calories: 30
  • Total Fat: 0.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 10 mg
  • Total Carbs: 7.0 g
  • Sugars: 2.0 g
  • Protein: 0.0g
  • Vitamin B6: 20.0
  • Folic Acid: 25.0
  • Vitamin B12: 20.0

This can give you an idea of the nutritional facts contained in Kombucha.

Health Benefits of Kombucha

Kombucha is a refreshing, light, and fizzy drink full of probiotics. Kombucha makes our digestive system happy. It’s not only our bellies that benefit from this amazing tea mixture. Read on to find many more benefits to drinking kombucha.

While testing results are still in review. Claims of health benefits that surround Kombucha or other fermented foods are outstanding. We will take a look at each of the health benefits. The reason that Kombucha is so helpful is first found in our gut. The fermentation process adds to the antioxidants in the black health benefits tea. Kombucha goes to work on the microbes and cells by reducing our oxidative stress.

A few of the studies researched the benefit of fermented foods in Africa. The physiological health effects of fermented beverages. The aid in a depressed immunity and understanding the fermentation process.

More  Benefits of Kombucha Include:

  • Kombucha detoxifies and shields the body from oxidative damage by the organic acids. Antioxidants lookout for free radicals and neutralize them. This allows the body to repair and protect from diseases and infections.
  • Kombucha is an incredible body detoxifier by using glucuronic acid. That acid combines with the toxins inside the liver and expels them through the kidneys. That reduces stress on both the life and the pancreas
  • Kombucha creates a healthy nervous system by combining amino acids and other nutrients. This stops the release of stress hormones, battles depression, and stabilizes moods. It also helps you get more rest.
  • Depression can be a symptom of a leaky gut, Kombucha helps heal the gut and in turn, heal your mental state. A gut that is exposed to healthy acids, probiotics, and enzymes calms the digestive system.
  • Healing the gut kombucha helps relieve the pain and discomfort from gastric ulcers.
  • The added antioxidants from the Kombucha help boost the immunity of the body. The body in turn defends itself against disease, bacterial and viral infections.
  • There is theophylline in Kombucha which is known for helping asthma. Theophylline is anti-inflammatory in nature. Kombuchas’ anti-inflammatory properties aid in healing other diseases as well. There was a study done by Chinese scientists about the inhaling of Kombucha but, I do not suggest that in the least.
  • May help lower triglycerides as some studies have sown in animals. May also help to regulate cholesterol.
  • Managing diabetes would depend on the sugar content of the fermented Kombucha.
  • Kombucha detoxifies the body and can help heal damaged cells from oxidative stress.
  • Think of it this way: Good bacteria vs Bad bacteria. Kombucha contains good bacteria. Once ingested it goes to work against the bad bacteria. Kombucha has been shown in lab studies to have a positive effect against staph, E. coli and salmonella, and more.
  • Athletes that use Kombucha and will tell you it works. What works is the glucuronic acid that detoxifies the body and helps the body rebuild tissue.

Is it right for everyone

  • Drinking an excessive amount of Kombucha could have some reactions. Reactions like nausea, headache, upset stomach, or allergic reactions.
  • The following is a list of conditions that may not benefit from consuming Kombucha
  • Kombucha is dampening and with any yeast infection, you want to dry it and not add any dampening to it.
  • Kombucha is acidic and if you have soft enamel or dental issues Kombucha is not a good fit.
  • Digestive issues such as IBS or Crohns can be affected by the levels of caffeine in Kombucha. Caffeine levels are low, but it may still cause a flare-up in digestive disease.
  • Suppressed immune diseases such as HIV/AIDS can be affected by the yeast that grows in Kombucha.
  • Because Kombucha does contain caffeine, even in lower doses. If you are avoiding caffeine then you should avoid Kombucha as well.
  • I have a friend who does not like alcohol and he said Kombucha reminds him of wine and he does not like it. Kombucha is fermented and does turn into a bit of alcohol.
  • Kombucha does contain small amounts of caffeine and alcohol. It’s suggested not to be consumed by young children or pregnant women.
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How To Prepare Kombucha

Before brewing my own Kombucha I was purchasing store brands of Kombucha. I was introduced to making my own Kombucha at the 2017 Midwest Tea Festival in Kansas City Missouri. Mana Bar had a display and was selling small kombucha kits, I purchased one and never looked back. I’d like to share that same recipe with you. The original SCOBY I purchased is still growing and going. My SCOBY has been shared with many people along the way. You can grow your own SCOBY. The process is a bit tedious. With so many opportunities to have one already created it’s the better choice.

The SCOBY is a very important part of the brewing process. Make sure your SCOBY is healthy with no greenish or blue shades. Brown can be a presenting color on a SCOBY and a healthy SCOBY is an off-white shade.

The following recipe is the one I started with and still use today. I want to thank Mana Bar– Kansas City Missouri for sharing it with me and allowing me to share it with you.

  • 1. Mix one quart of water with ½ cup of sugar in a cooking pot, bring to boil, stirring to dissolve.
  • 2. Remove from heat and let cool for 5 minutes
  • 3. Add 3-4 teaspoons of tea to a muslin cloth bag
  • 4. Let steep 15-30 minutes
  • 5. Remove tea and let the concoction cool to blood temperature
  • 6. Transfer to a quart-sized jar and add kombucha SCOBY and starter liquid
  • 7. Cover with fabric (to keep flies and dust out) and store in a warm place out of direct sunlight for 1 to 2 weeks.
  • 8. Taste after a week. When it is at its desired strength, stain liquid and refrigerate, or at this point, you can do a second ferment
  • 9. Drink and enjoy, or try mixing it with citrus soda, ginger beer, soda water, or any kind of juice.
  • 10. Give the old mushroom to a friend, reserve it to make more, and feed it to your compost, but please do not throw it away.

It’s really that simple.

Brewing Flavored Kombucha

Also referred to as the second ferment, this is where the fun begins. Once your kombucha reaches an acidic PH level between 2.5 and 3.5 it is now ready for you to either enjoy. Or start a second ferment.

To test your brew you can use test strips or a PH Meter

You can now add most herbs or fruits to your brew. Enjoy the flavor. Now you can explore and mix.

You allow the second ferment to brew on the counter for another 7 – 10 days.

Drain, bottle, and place in the fridge for consumption.

 

How to Store Kombucha

  • The first and second brewing takes place on your counter, darkroom, or closet.
  • The first ferment takes as long as conditionals allow to reach the correct levels
  • The second ferment is generally between 7-10 days.
  • After straining and containing place it in the refrigerator to enjoy for the next few days for up to a week.

How To Use

Start off with a sip of a quarter of a cup. You can then work up to a full serving of twelve ounces per day which is the CDC recommendation.

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Conclusion

Why make your own kombucha?  It’s a great replacement for soda because that fizz will be a great substitute for a Soda and the brew has a little kick to it. Think “ahhhh”.

Making your own brew will save you a lot of money considering a store-purchased Kombucha is 3,5, or more dollars.

Very Easy To Make as you can see from the recipe above.

You are in control of ingredients and brewing times. so you are making kombucha to your exact liking and not something that is being bottled by the hundreds.

3 thoughts on “Kombucha: The Benefits, Risks and Nutrition”

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