Kombucha health benefits and nutrition facts
Fizzy, sweet drinks are said to be bad for health, except when it's kombucha. This fermented drink is a nutritious beverage that is a heady cocktail of antioxidants, vitamins and polyphenols. Made from black tea and a bacteria-yeast starter, this bubbly drink is a healthy substitute for aerated beverages that are loaded with sugar and artificial colours and flavours. If you haven't heard about kombucha before, here's everything you need to know.
What is kombucha?
Kombucha is a fermented non-alcoholic or low-alcoholic beverage made of black or green tea that has been treated with a culture of bacteria and yeast known as SCOBY (Symbiotic Culture of Bacteria and Yeast). It is a slippery, jelly-like substance made of biofilm. The fermentation process can take anywhere between 7 and 14 days. It has a slightly sweet taste and a fizzy mouthfeel.
The drink is believed to have been discovered in ancient China. There are mentions of the "Divine Che" by the Tsin Dynasty in 220 BC. The beverage also spread to the other far-east countries like Korea and Japan. In the next couple of centuries, it was brought to Russia, from where it spread to Europe.
The tea has been known by several names like Manchurian Mushroom Tea, Tea Fungus, Kargasok Tea, Grib Tea Kvass, Teakwass, Tea Beer, Indian Tea Fungus and Manchu Fungus.
Various types of tea like red, black, green or yellow tea can be used for the purpose, however, the results are always achieved with black tea and white sugar combination.
The prepared kombucha can also be further fermented with sweet fruits such as peach, apple, pineapple, kiwi or grapes. The process adds more carbonation, enhancing the drink's fizziness.
Kombucha has a refreshing sweet-sour taste with a fruity aroma. After a few day of storage, it takes on a wine or vinegar-like taste.
Kombucha nutrition
100 ml of kombucha contains the following nutrients:
Nutrition
| Measure (Daily Value)
|
Calories
| 21
|
Carbohydrates
| 4.64 gm
|
Sugars
| 4.44 gm
|
Sodium
| 0
|
Fats
| 0
|
Vitamin C
| 35.9 mg
|
Thiamin
| 0 mg
|
Vitamin B6
| 0.48 mg
|
Folate
| 29 mcg
|
Vitamin B12
| 484 mcg
|
Health benefits of kombucha
Kombucha has many nutraceutical properties and is a treasure trove of antioxidants, polyphenols, flavonoids and vitamins. Studies show that it has anti-bacterial, antioxidant and antidiabetic properties. It can reduce cholesterol and boost the immune system. It also supports liver health through detoxification.
Kombucha also contains health-boosting minerals like potassium, manganese and fluoride ions; vitamins E, K and B; amino acids like theanine; and other beneficial compounds like catechins and flavonoids that are formed during fermentation.
Here are some of the health benefits of kombucha:
- Is probiotic
- Supports digestive health and heals the stomach
- Reduces inflammation
- Reduces risk of breast, and prostate cancer
- Aids weight loss
- Improves cholesterol levels
- Reduces blood sugar levels
- Detoxifies the liver
- Is antibacterial
- Reduces risk of heart diseases
- Boosts immune health
Good for the stomach: Kombucha is a probiotic drink that promotes good bacteria in the stomach. Like most fermented foods, kombucha can help heal digestive problems such as indigestion, constipation and flatulence. After a course of antibiotics, consuming this fermented drink can bring gut health back to normal. It also helps in the detoxification of the liver.
May reduce cancer risk: Rich in polyphenols, flavonoids and antioxidants, kombucha helps reduce cancer risk. The polyphenols and antioxidants in the drink can prevent the growth and spread of cancer cells and even kill these malignant cells.
May help in managing diabetes: Kombucha, especially if it's made of green tea, can be a good aid for people with diabetes. Studies say that the fermented beverage can reduce blood sugar levels by slowing down the digestion of carbs. Regular kombucha drinkers are also at reduced risk of becoming a diabetic.
References:
1. Jakubczyk, K., Kałduńska, J., Kochman, J., & Janda, K. (2020). Chemical Profile and Antioxidant Activity of the Kombucha Beverage Derived from White, Green, Black and Red Tea. Antioxidants (Basel, Switzerland), 9(5), 447. https://doi.org/10.3390/antiox9050447\
2. Mousavi, S. M., Hashemi, S. A., Zarei, M., Gholami, A., Lai, C. W., Chiang, W. H., Omidifar, N., Bahrani, S., & Mazraedoost, S. (2020). Recent Progress in Chemical Composition, Production, and Pharmaceutical Effects of Kombucha Beverage: A Complementary and Alternative Medicine. Evidence-based complementary and alternative medicine : eCAM, 2020, 4397543. https://doi.org/10.1155/2020/4397543
3. Gaggìa, F., Baffoni, L., Galiano, M., Nielsen, D. S., Jakobsen, R. R., Castro-Mejía, J. L., Bosi, S., Truzzi, F., Musumeci, F., Dinelli, G., & Di Gioia, D. (2018). Kombucha Beverage from Green, Black and Rooibos Teas: A Comparative Study Looking at Microbiology, Chemistry and Antioxidant Activity. Nutrients, 11(1), 1. https://doi.org/10.3390/nu11010001
4. US Department of Agriculture
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