Kombucha – a simple drink that has been around for centuries
Kombucha is a drink with tradition – it was first mentioned around 220 BC in China. In China, it is called the elixir of life, but it has also become popular in other Asian countries, for example, Japan and Korea. Now, it is conquering Europe – it is easily accessible in shops and restaurants.
Kombucha is the result of symbiotic fermentation. The bacteria and yeast in SCOBY metabolise the sugars in tea, and transform them into various compounds, including the acetic acid, gluconic acid, lactic acid and carbon dioxide. The result is a fizzy sweet-and-sour drink that is excellent for quenching thirst, especially in the summer.
You can read about other drinks that provide even better hydration than water HERE.
What are the properties of kombucha and who is it recommended for?
According to studies [1], thanks to the tea and the fermentation process, kombucha is rich in polyphenols (depending on the type of tea that we use), organic acids, amino acids, B vitamins, minerals, nitrogen and hydrolytic enzymes (which catalyse digestion). All those figures show antioxidant, anti-inflammatory, anti-cancer and anti-microbial properties.
Studies show that kombucha can support liver cleansing and has a beneficial effect on intestines as it promotes the growth of useful microorganisms. In addition, scientists concluded that the drink can increase the vitality of the body, reduce the inflammation of skin and joints, reduce wrinkles and acne, and support the weight loss process [2]. So, drink kombucha as often as you can if you want to have smooth skin and lose some weight.
Let’s get back to the antioxidant properties. Kombucha is an excellent source of flavonoids which can neutralise free radicals in human body. They also have an anti-inflammatory effect and seal the blood vessels. That’s not all – polyphenols are an effective weapon against oxidative stress which occurs when the balance between the harmful free radicals and the oxidants and anti-oxidants is disturbed. Oxidative stress may lead to cell damage and various diseases: cancer, arteriosclerosis, stroke, Parkinson’s disease and Alzheimer’s disease [4].
Kombucha which is rich in anti-oxidants is therefore recommended for people who are particularly exposed to that type of stress.
You must try it if you:
- smoke cigarettes,
- eat a lot of processed food and drink alcohol,
- live in a polluted area,
- live under persistent stress,
- work physically or work out heavily (yes, kombucha is an excellent choice for athletes too).
Who should not drink kombucha?
People with stomach ulcers and gastroesophageal reflux disease – mainly because kombucha can lower the pH of the stomach which leads to oversensitivity in people who suffer from those ailments [3]. Kombucha should also not be drunk by pregnant women or children. Why? We explain below.
What makes kombucha healthy?
A lot depends on the tea type. The green tea will be most beneficial for human health; the level of polyphenols rises much more during fermentation with green tea than with black tea. For kombucha to be as valuable as possible, you need to make sure that the fermentation process is correct. Read on to find out more about it.
What about the sugar content? After all kombucha is a drink that needs a lot of white or brown sugar in the early phase. There is nothing to worry about though, because the sugar content lowers during the fermentation – the yeast uses sugar in anaerobic way to produce ethanol.
Read also: "Tea – Which Brew Is Best for Athletes?".
Does kombucha contain alcohol? How much kombucha should I drink?
Yes, it does and the alcohol content increases with the fermentation process; it reaches the peak level on the seventh day of the process. Depending on the tea type, kombucha can contain anywhere from 0.5% to 3.0% or even 3.5% of alcohol [5]. When you have a store-bought kombucha, look at the label – the manufacturer specifies the alcohol content on the bottle. When preparing the drink at home, treat it like beer – if you drink kombucha, do not drive. Pregnant women should not drink kombucha either.
According to the studies, the recommended daily intake is 120ml of kombucha and you should not exceed 500ml [6]. This quantity is a guarantee of health benefits only!
How to make kombucha at home?
It is not complicated. First you need to buy SCOBY (Symbiotic Culture of Bacteria and Yeast) – you can buy it online or in health food stores. You will also need water, tea (it can be green, black, red or even jasmine tea) as well as white or brown sugar (other sweeteners will not work in this case). What’s next?
Here are a few simple steps to prepare one litre of the drink:
1. Brew the tea – you need about 6 to 9 gram of tea leaves per litre of water. Keep in mind that kombucha must be made only in a glass container, ideally a mason jar.
2. Add sugar – about 80 grams. Mix the ingredients.
3. Allow to cool to room temperature.
4. Add SCOBY and the SCOBY water.
5. Cover with tightly woven cloth and secure with a rubber band. Set somewhere dark at room temperature.
6. The fermentation process takes from 7 to no more than 14 days. If you like the flavour, pour kombucha to a glass bottle and keep it refrigerated. Drink it as soon as possible.
SCOBY is still active so you can use it to make another portion of kombucha. If you like experimenting, here are the easiest ways to modify the flavour:
- use a different tea type,
- change the length of the fermentation process,
- dilute it with water.
It is also a good idea to add fruits (e.g. lemon or orange slices or some berries or plums) to kombucha when it is ready. To make it more refreshing, add some ice cubes.
Cheers!
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References:
[1] [5] Jakubczyk K, Kałduńska J, Kochman J, Janda K. Chemical Profile and Antioxidant Activity of the Kombucha Beverage Derived from White, Green, Black and Red Tea. Antioxidants (Basel). 2020 May 22;9(5):447. doi: 10.3390/antiox9050447. PMID: 32455926; PMCID: PMC7278673.
[2] [3] Kitwetcharoen, H.; Phung, L.T.; Klanrit, P.; Thanonkeo, S.; Tippayawat, P.; Yamada, M.; Thanonkeo, P. Kombucha Healthy Drink—Recent Advances in Production, Chemical Composition and Health Benefits. Fermentation 2023, 9, 48. https://doi.org/10.3390/fermentation9010048.
[4] Aktywność fizyczna a stres oksydacyjny, źródło: https://ncez.pzh.gov.pl/aktywnosc-fizyczna/aktywnosc-fizyczna-a-stres-oksydacyjny/, dostęp online: 28.06.2023.
[6] Unexplained Severe Illness Possibly Associated with Consumption of Kombucha Tea, https://www.cdc.gov/mmwr/preview/mmwrhtml/00039742.htm, dostęp online 10.07.2023.