Kombucha tea is regarded as a wonderful beverage, with a sweet and sour flavor, and it’s also carbonated. But is Kombucha tea actually a healthy drink?
What is Kombucha Tea?
Kombucha is a sweetened tea that is fermented with a symbiotic culture of bacteria and yeast (often referred to as SCOBY, which stands for Symbiotic Colony of Bacteria and Yeast). The main ingredients include tea, sugar, bacteria, and yeast. Kombucha originated in China and has been used for about 2,000 years as a natural functional food to help treat digestive disorders, high blood pressure, diabetes, and even cancer. It is a popular item in health food stores and among health-conscious consumers who use it for numerous health benefits.
Kombucha tea is used as a functional food.
To make Kombucha tea, a symbiotic culture of bacteria and yeast or SCOBY is added to the mixture of tea and sugar for fermentation. This results in a beverage known as Kombucha tea, which some describe as having a beer-like aroma and an apple cider vinegar flavor. Others compare it to wine, while some say it resembles vinegar. Although there are no actual mushrooms in Kombucha, it is sometimes referred to as Kombucha mushroom tea.
Additionally, this carbonated drink is known by other names such as Manchurian tea, Russian tea, and Kargasok tea.
Benefits of Kombucha Tea
Although not officially proven, enthusiasts of Kombucha tea tout various health benefits, including: restoring hair color, increasing hair growth, dissolving gallstones, reversing signs of aging, lowering cholesterol levels, boosting immunity, alleviating menopausal symptoms, and improving digestive and liver functions. Some even claim that Kombucha tea detoxifies the body and may prevent cancer.
Rebecca Shenkman, director of the MacDonald Center for Obesity Prevention and Education at Villanova University, states: “Kombucha tea is rich in B vitamins, probiotics, and antioxidants, but there are no official medical studies confirming the benefits of this beverage. Therefore, one should be cautious about health claims. You may simply enjoy its sweet and sour taste, rather than drink it for liver function improvement or immune support.“
While there are no direct studies proving the benefits of Kombucha tea, research indicates that it contains probiotics. According to the National Institutes of Health, probiotics are beneficial for health as they improve the balance of gut bacteria.
Kombucha tea originates from China and has been used for about 2,000 years.
A recent study published in the journal Frontiers in Nutrition identified surprising effects of Kombucha tea on type 2 diabetes.
Researchers from Georgetown University (USA) investigated the effects of Kombucha tea on diabetic patients in a clinical trial, aiming to test the long-held beliefs about its anti-cancer, anti-diabetic, antibacterial, antidepressant, and cardiovascular protective properties.
Type 2 diabetes patients participating in the study were instructed to consume 240 ml of Kombucha tea or a placebo each evening for 4 weeks.
They then took an 8-week break before consuming Kombucha tea or the placebo for another 4 weeks.
Test results showed that those who consumed Kombucha tea had improved blood sugar levels during each 4-week phase. Although the improvement was modest, consuming this tea also helped participants reduce cravings, leading to decreased food intake and weight loss, which in turn helped them manage their diabetes.
Previous studies have indicated that consuming Kombucha boosts insulin production in pancreatic beta cells, which helps lower blood sugar levels; while other components may reduce glucose absorption in the intestines.
Supports Liver Detoxification: Animal experiments have shown that Kombucha can significantly reduce liver toxicity caused by chemicals by at least 70%. Although there are no human studies yet, these signs suggest that Kombucha could enhance liver function, reduce inflammation, and support overall health in individuals with liver disease.
Improves Cardiovascular Health: Kombucha has been shown to help balance cholesterol levels, improving both bad (LDL) and good (HDL) cholesterol in animals. Additionally, the probiotic content in Kombucha may reduce the risk and minimize the likelihood of developing cardiovascular diseases. However, it is important to note that Kombucha is not a treatment for heart disease. Therefore, to achieve the best results, Kombucha consumption should be accompanied by a balanced diet, regular exercise, and a healthy lifestyle.
Prevents Cancer: In vitro studies have shown that Kombucha can inhibit the growth and spread of cancer cells due to the high polyphenol content in tea and its antioxidant properties. The mechanism behind the anti-cancer properties of polyphenols in tea is not yet fully understood. However, it is believed that polyphenols prevent gene mutations and the growth of cancer cells while promoting programmed cancer cell death. For this reason, it is not surprising that tea drinkers are less likely to develop various types of cancer.
Kombucha helps balance cholesterol levels, improving bad cholesterol levels.
During the natural fermentation process, Kombucha tea produces many beneficial compounds for health. These compounds include:
- Acetic Acid – Detoxifier.
- Folic Acid is a B vitamin. This active ingredient, when combined with vitamin B12, reduces homocysteine levels, which can lower the risk of heart disease and prevent atherosclerosis.
- Gluconic Acid: This compound is produced during the breakdown of sugars and functions as a food preservative.
- Glucuronic Acid: This active ingredient aids in detoxifying the body, keeping the liver healthy, and preventing aging in skin cells.
- Carbonic Acid: This substance is found in the blood and helps filter CO2 while regulating blood pH levels.
- L (+) Lactic Acid – Detoxifier: This compound improves blood circulation, helps prevent tooth decay and constipation, and may reduce cancer risk by regulating blood pH levels.
- Usnic Acid: This active ingredient inhibits viruses and acts as an antibacterial agent.
- Amino Acids (various): They help prevent skin aging and promote growth hormone (GH).
- Vitamin B1 (Thiamine): Supports the prevention of conditions such as arthritis, atherosclerosis, cancer, and protects against damage like skin aging, stroke, and brain cell aging, while also stimulating the immune system.
- Vitamin B2 (Riboflavin): Helps prevent allergies.
- Vitamin B3 (Niacin, Niacinamide): Helps prevent arthritis, hair loss, and the development of free radicals, and treats skin cell conditions.
- Vitamin B6 (Pyridoxine): Helps prevent atherosclerosis.
- Vitamin B12 (Cobalamin, Cyanocobalamin): Enhances memory and is beneficial for learning.
- Vitamin C (from Lactic Acid): Boosts resistance and improves human health.
Potential Risks
According to the Mayo Clinic, “Currently, there is very little evidence that Kombucha tea is beneficial for the body; on the contrary, it may worsen certain conditions. Some individuals who consume Kombucha tea have experienced digestive disorders, infections, and allergic reactions. This could be due to unsanitary conditions in the production of the tea or the tea itself“.
The Peninsula School of Medicine conducted a systematic review of the evidence regarding the health benefits of Kombucha tea. The article concluded that: “No clinical studies have demonstrated efficacy related to this therapy. Some cases have been reported, raising concerns about the safety of Kombucha tea. There are suspicions of liver damage, metabolic acidosis, and skin infections from anthrax. A death has been recorded“.
Kombucha, a unique fermented tea.
According to the Centers for Disease Control and Prevention (CDC), healthy adults should only consume about 113.4 grams (4 ounces) of Kombucha tea per day to avoid potential risks that could arise from exceeding this amount. Individuals with existing health issues, as well as pregnant or breastfeeding women, should consult a doctor before consuming Kombucha tea.
Important Considerations When Using Kombucha Tea
To ensure safety when using Kombucha, individuals should pay attention to the following:
- Kombucha tea may cause stomach discomfort and allergic reactions in some people. Therefore, it is advisable to start with a small amount to gauge the body’s reaction.
- If Kombucha is fermented for too long or becomes contaminated due to unsanitary preparation processes, it may lead to health issues such as poisoning. Thus, when brewing or purchasing Kombucha, ensure that all utensils and ingredients are clean and meet safety standards.
How Long Does Kombucha Last?
There is currently no documentation specifying the shelf life of Kombucha tea. However, this does not mean that Kombucha does not spoil. If stored properly, the tea can last for an extended period. Conversely, improper storage can lead to spoilage, the growth of mold, and health risks. Therefore, when storing Kombucha, keep the following points in mind:
- Store the tea in a glass container that has been thoroughly sterilized.
- Seal the container tightly.
- Avoid storing Kombucha in the freezer.
- Keep the tea in the refrigerator and consume it gradually.
- Do not use dirty spoons or previously used utensils to serve Kombucha, as this can promote bacterial growth and spoil the tea.
How to Make Kombucha at Home
To brew this beverage at home, you will need ingredients and tools such as starter tea (fermented tea), a sterilized glass jar, and a cover cloth. You can also purchase a Kombucha starter kit for easier and quicker preparation.
First, brew the tea with boiling water and strain out the tea leaves, then pour it into the glass jar. Add sugar and stir until dissolved. Once the tea has cooled down, add the SCOBY and starter tea to the jar. Allow the Kombucha to ferment at room temperature for one week or 10 to 12 days before consuming. Cover the jar with a cloth secured by a rubber band instead of a lid to allow the SCOBY to breathe.
Note: If you see dark, green, orange, or white spots with threads on the surface of the tea, it is likely that the tea has become moldy. In this case, do not consume the tea, as it may cause poisoning.
Overall, there is a considerable amount of research regarding the health effects of Kombucha, but the data remains limited, and studies involving humans are few. However, Kombucha can still provide certain health benefits if used correctly. It is advisable to consult with healthcare professionals when using this beverage, especially for pregnant or breastfeeding women.
