BENEFITS OF KOMBUCHA
✓ Probiotic: enriches the microbiota
✓ Fights pathogenic bacteria
✓ Source of antioxidants
✓ Reduces cholesterol levels
What is kombucha?
Kombucha is a traditional beverage originating from China, more precisely from the Manchuria region in the northeast of the country. Like kefir, it is a fermented beverage.
It is produced through a particular process: tea (green or black) and sugar (cane sugar or honey) are fermented in a culture of yeasts and bacteria. These microorganisms act in symbiosis and make up what is called kombucha.
This is also called the “tea fungus” because of the shape it takes as fermentation progresses. After about ten days, you get a fizzy beverage similar to cider with a vinegary taste.
This drink has become very popular outside Asian borders, notably in the United States and Europe, because of its many properties.
Its beneficial effect on the microbiota was one of the first benefits highlighted by researchers. But kombucha is also promising for improving diabetes and fighting certain pathogenic bacteria. Finally, it has a powerful antioxidant effect and lowers cholesterol levels.
Nutritional composition
- 14 amino acids
- Vitamins : B1, B2, B5, B6, B9, B12, C, D
- Minerals and trace elements : iron, manganese, magnesium, potassium, calcium, copper, zinc
- Enzymes
- Organic acids : acetic acid, gluconic acid, lactic acid
- Bacteria
- Yeasts
- Antioxidant compounds : polyphenols, flavones
- Sugars
The benefits of kombucha
♻️ Enriches the microbiota
Kombucha is made up of natural probiotics, microorganisms that are beneficial to the microbiota. It has a “living” composition, made up of beneficial bacteria, yeasts, and enzymes. In particular, bacteria of the genera Acinetobacter and Gluconobacter are present and enable the production of organic acids important for the human body.
This study from Jadavpur University (India), conducted in the laboratory during kombucha fermentation, shows the beverage’s microbial composition.
🍭 Improves diabetes
Kombucha consumption has beneficial effects on diabetes. This beverage has a hypoglycemic effect, that is, it lowers blood glucose levels. It does so by inhibiting the activity of amylase and lipase, enzymes secreted by the pancreas and involved in the digestion of sugars and fats. By suppressing their activity, the beverage reduces postprandial blood glucose levels.
This study from the University of Sfax (Tunisia), conducted on rats, shows how kombucha reduces blood glucose.
🛡 Fights pathogenic bacteria
Kombucha also exerts an antibacterial action. Thus, it fights against a number of microorganisms and pathogenic bacteria. It is the acetic acid it contains that is believed to be responsible for this action. It has proven particularly effective against the bacteria Escherichia coli and Salmonella.
This study from the TNO Nutrition and Food Research Institute (Netherlands), conducted on a kombucha culture, shows its antimicrobial activity.
🥝 Source of antioxidants
Kombucha contains antioxidants in large quantities. It notably contains polyphenols that prevent oxidation of cells, lipid peroxidation (responsible for premature aging), and limit damage to DNA.
This beverage increases glutathione levels, which plays a protective role for cells, and reduces the activity of the enzyme GPX (glutathione peroxidase) that oxidizes glutathione.
This study from the Defence Institute of Physiology and Allied Sciences in Delhi (India), conducted on rats, demonstrates the powerful antioxidant properties of kombucha.
🍳 Reduces cholesterol levels
Kombucha is an interesting health beverage for hypercholesterolemia. Its consumption can reduce LDL cholesterol levels (or “bad cholesterol”) and increase HDL cholesterol (or “good cholesterol”). This activity is thought to be due to the presence of D-saccharic acid-1,4-lactone (DSL).
This study from the University of Sfax (Tunisia), conducted on rats, shows the beneficial effects of kombucha on hypercholesterolemia.
How to consume kombucha?
Commercially bottled
Bottled, ready-to-drink kombucha can be found commercially. The beverage is generally sold in specialty shops, health food stores or online. The production process has a direct impact on its quality.
Therefore, we recommend choosing a unpasteurized product that has therefore retained all its probiotics and microorganisms. Also prefer a drink without preservatives and without added sugars.
Homemade
If you wish, you can prepare your homemade elixir. To do so, you will need:
- of water
- of cane sugar
- of tea bags
- of kombucha starter (in powder or disk form)
Recipe
- Prepare your tea in a large glass jar (do not use ceramic or metal containers) and add the starter.
- Cover with a cloth and let ferment for 7 to 10 days at room temperature.
- The longer you let your drink rest, the less sweet and the more acidic it will be; test to see what you prefer.
- Then strain your drink and store it in the refrigerator (up to 4 days).
Consume sustainably: favor organic, local, and fair-trade kombucha
✓ In response to growing demand, some French producers have started producing organic kombucha made from ingredients sourced from organic farming. Some raw materials, such as tea, may also come from fair trade.
✓ Also favor a beverage that is artisanally produced and fermented in France. Today there are flavored drinks: apple, turmeric, ginger, cinnamon, lime, mint… In that case, check that they are natural flavors.
Dosage
Kombucha is a fairly sweet and slightly alcoholic (less than 1% alcohol) beverage that should not be consumed in excess. In general, it is recommended to drink no more than 2 to 3 glasses per day . Consumption should be gradual to allow the body to adapt.
Contraindications and side effects
Drinking kombucha is not dangerous but there are some contraindications :
- As a precaution, it is not recommended for pregnant and breastfeeding women and for young children.
- People with immune disorders or liver or kidney diseases should avoid consuming it.
- Because of its high sugar content, people with diabetes should consult their doctor before drinking it.
Kombucha consumption may cause some side effects :
- Bloating
- Nausea
- Allergic reactions
- Digestive problems
If you experience side effects, stop consuming it and consult a doctor.
History, culture, and market
Consumed for more than 2,000 years, kombucha was developed for the Chinese emperor Qin Shi Huang, in search of an “elixir of life”.
Since then, the drink has been popular worldwide, notably in Japan, Korea, Germany, Russia and the United States. This growing success has even piqued the interest of major multinationals, such as Coca-Cola and Pepsi, which have decided to buy kombucha manufacturers.
Report by Julia Perez
Sources and scientific studies
Somnath Chakravorty, Semantee Bhattacharya, Antonis Chatzinotas, Writachit Chakraborty, Debanjana Bhattacharya, Ratan Gachhui, 2016. Kombucha tea fermentation: Microbial and biochemical dynamics.
Ahmed Aloulou, Khaled Hamden, Dhouha Elloumi, Madiha Bou Ali, Khaoula Hargafi, Bassem Jaouadi, Fatma Ayadi, Abdelfattah Elfeki, and Emna Ammar, 2012. Hypoglycemic and antilipidemic properties of kombucha tea in alloxan-induced diabetic rats.
G Sreeramulu, Y Zhu, W Knol, 2000. Kombucha fermentation and its antimicrobial activity.
P Dipti, B Yogesh, A K Kain, T Pauline, B Anju, M Sairam, B Singh, S S Mongia, G Ilavazhagan Devendra Kumar, W Selvamurthy, 2003. Lead induced oxidative stress: beneficial effects of Kombucha tea.
Khaled Bellassoued, Ferdaws Ghrab, Fatma Makni-Ayadi, Jos Van Pelt, Abdelfattah Elfeki, Emna Ammar, 2015. Protective effect of kombucha on rats fed a hypercholesterolemic diet is mediated by its antioxidant activity
