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Kombucha: What are the health benefits?

   March 4, 2025
Kombucha: What are the health benefits?



What is Kombucha?

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

You can buy it in a bottle in a variety of flavors in most groceries or create their own at home. In addition to its wonderfully acidic flavor, Kombucha has health advantages and is rich 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” in vinegar. The scoby is added to black or green tea made with sugar, fermentation is produced and kombucha tea is created. While homemade kombucha is often not carbonated, many versions bought in the store are for a sensation of effervescent soda.

Kombucha was first used for its medicinal benefits in the northeast of China around 200 BC. C. Kombucha gained popularity and expanded throughout Russia, Eastern Europe and Germany before reaching the United States at the beginning of the 21st century. Kombucha is now available in virtually all groceries!

5 Kombucha health benefits


Kombucha's health advantages are mainly attributable to fermentation, resulting in a drink rich in probiotics. Kombucha's health advantages originate in the fact that it is a tea -based drink. While kombucha can be made with any caffeine tea, including white, black, oolong or green tea, research indicates that green tea kombucha provides the greatest amount of advantages.

Health advantages based on the evidence of kombucha consumption are listed below.

1. High in probiotics


Kombucha, like many fermented foods, is rich in probiotics.1 Probiotics are bacteria and yeasts that, when taken, provide advantages of health. Consuming foods rich in probiotics such as kombucha, kimchi, chucrut and fermented mass could help promote microbial diversity in its intestine and general intestinal health. Intestinal health is important because it affects immune health; In fact, from 70 to 80% of immune cells inhabit the intestine. A healthy stomach also promotes regular intestinal movements, digestion, cognitive function and immune health.

2. High in antioxidants


Green tea kombucha is rich in antioxidant molecules known as polyphenols, which prevail in green tea. The use of green tea can help minimize the risk of chronic diseases. Green tea can also improve cognitive function, help control blood sugar and help fat burning.

3. Promotes heart health


It has been shown that green tea drinks, such as kombucha, reduce the risk of heart disease. Researchers believe that this is due to antioxidant green tea components.

4. Help in reducing blood sugar levels


It has also been shown that green tea helps regulate blood sugar levels. However, because some kombuchas include a lot of sugar, read the nutrition label and choose a kombucha that has no aggregate sugar after fermentation.

5. Help with metabolic function


Green tea includes epigallocatechina-3-galaato (EGCG). EGCG is a powerful antioxidant that fights free radical damage. EGCG also has anti -inflammatory effects and can help in the suppression of proinflammatory substances in the body.

Side effects of Kombucha


Kombucha has grown in popularity as an alternative of healthy drinks. While kombucha is healthier than high drinks in sugar, the fermentation process results in caffeine, sugar and alcohol levels. Take into account these warnings and drink kombucha in moderation.

The sugar content is high

Some kombuchas bought in the store may include a lot of sugar, depending on the brand. To select a kombucha with sugar with low aggregate, always check the list of ingredients and the nutrition data panel.

Mold and pathogenic bacteria

Adequate fermentation and sanitation are critical to prevent dangerous bacterial development, especially in homemade kombucha. To limit the possibility of mold or other development of dangerous bacteria, adequately disinfect all the glassware, wash your hands frequently and sterilize your workplace.

Alcohol content

As a result of fermentation, kombucha naturally includes alcohol. Because the majority of the kombucha bought in the store contains 5% alcohol or less, it can be announced as a non -alcoholic beverage. Traditional beer has approximately 4.5% alcohol per volume.

To find out how much alcohol there is in the kombucha you are drinking, always read the list of ingredients. In addition, keep in mind that some manufacturers create Kombucha with a higher alcohol content as an alternative to beer.

Homemade Kombucha also contains a trace of alcohol, which goes from 1% to 2.5% in volume.

Carbonation

Those who suffer from SII or other digestive difficulties should restrict their use of kombucha, since additional fruit juice and carbonation can aggravate digestive problems such as gas and swelling in some people.

Ingredients for Kombucha Scoby: Bacterial and yeast symbiotic culture has a consistency of orange yellow gelatin. If you have an acquaintance to make kombucha, take off a layer known as a “baby” of his “mother” Scoby. You can also buy a Scoby in a healthy food store, online or even create one from scratch at home.

Filrated water: spring water or filtered water works better. When possible, avoid using tap water.

Cane sugar, turbinate sugar or brunette sugar works well. Artificial sweeteners, arce syrup, honey and agave nectar should be avoided.

Caffeine tea: black tea, white tea or green tea are the best options. Avoid herbal teas and teas infused with essential oils, which can interrupt the fermentation process and promote the growth of bacteria or mold.

Prepared Kombucha: You can use homemade or bought kombucha in the flavorless store as a starting point for your own kombucha. Avoid sweaty kombucha, which can introduce harmful germs and increase the probability of mold formation.

If you do not want to prepare your own kombucha, you can check the starting kits or the kombucha powder online!

Tips for making homemade kombucha


Use glass containers. The metal can react with acidity in the kombucha, damaging the scoby. The plastic has the potential to be permeable, which allows dangerous microorganisms to enter.

The temperature is important. In warmer conditions, fermentation thrives. Fermentation can still occur in a cold environment or for a cold season, although at a slower pace.

The mold should be avoided. If you notice green, white or black spots on your scoby, discard the entire lot.

Keep cleaning: 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 produces 1 gallon (32 portions of half a cup).

Ingredients:

1 scoby

3 ½ cups of filtered water
1 cup of pure cane sugar
8 caffeine tea bags (green tea, white or black will be enough)
2 cups of flavorless kombucha, bought or homemade

Instructions:

  • 1 liter of water should be boiled.
  • Add the sugar and let it settle to dissolve.
  • Let the tea bags come on for 10 minutes.
  • Combine 1 sugar mixture with the remaining 12 quarters of filtered water and scoby in a clean container of a gallon.
  • Cover the jar cover with a towel and a rubber band to allow ventilation while keeping pests and germs out.
  • Put it in a cabinet or anywhere outside the road of direct sunlight.
  • Temperatures between 70 and 75 degrees Fahrenheit are optimal for kombucha fermentation.
  • Allow the kombucha to fermente for 7 to 14 days in a counter or in a cabinet away from direct sunlight.
  • Start to try tea on day seven placing a small sample in a glass. Initially, you will know sweet, but as fermenta, it will become an tar with a typical flavor of flavor to vinegar kombucha.
  • When you have reached the desired flavor, pour the kombucha in jars and keep it in the refrigerator.
  • Place the scoby in a new and clean container with clean hands and pour over part of the newly created kombucha.
  • Keep it in a cabinet or out of direct sunlight until you are ready to make your next lot.

How to kombucha naturally


Once the Kombucha It has been fermented and the scoby has been properly eliminated, it can give it a naturally taste when adding fresh juice. Burned juice, sour cherry juice, grenade juice, ginger juice, orange juice and other juices are wonderful additions of kombucha!

Why should you drink kombucha?

Kombucha contains microbes and, when elaborated with green tea, antioxidants such as polyphenols that benefit cognitive function, blood sugar management and heart health. Green tea contains EGCG, which have anti -inflammatory effects. Kombucha can be purchased in most groceries, homemade or enjoying water!

If you are thinking of including Kombucha in your welfare routine for your health advantages, see a registered dietary nutritionist who can review your health history and food intake and provide personalized nutritional advice.

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