Chances are that if you haven’t tried Kombucha yet, you have at least heard the word mentioned or read something about it online.

This centuries-old drink from China appears to be taking the world by storm. PepsiCo made it a part of their group of drinks in 2016 and dozens of people, from college students to couples, are starting their own small businesses selling one product; kombucha tea.

How did this drink with the funny name move from the kitchens of China to the stock market in New York City and why are so many people hooked on it?

What Exactly Is Kombucha?

Kombucha is a fermented, sweetened tea, made from green or black tea. Although fermented, this is a non-alcoholic beverage loaded with amino acids, vitamins, and other important nutrients, such as probiotics.

This fizzy drink is an acquired taste. You will find many flavors of kombucha, such as mango or peach, that try to make it more palatable, especially for newcomers.

A Short History of Kombucha

Legend says this fizzy drink was consumed by Emperor Qin Shi Huang, who called it the “Tea of Life.” Kombucha was first mentioned outside of China around 220 B.C., when a Korean doctor named Kombu, brought a fermented tea to Japan as a curative product for then Japanese Emperor Ingyo. Kombucha drinks were late introduced to Europe through trade routes, appearing in Russia, where it was called kombucha and Germany as Kombuchaschwamm.

Because of a shortage of sugar and tea, kombucha sales dropped during WWII but saw a big upswing when a study out of Switzerland found that the health benefits of this fermented tea were right up there with yogurt.

The popularity of this drink has steadily climbed since at least the mid-1990s when the internet allowed people more access to reading materials that made them aware of the benefits, as well as a means of buying either the drink itself or a SCOBY.

What is a SCOBY?

SCOBY is an acronym for Symbiotic Culture Of Bacteria and Yeast. The SCOBY is the “home” for the yeast and bacteria that allow the tea to ferment. A kombucha SCOBY looks something like an under-cooked pancake.

A SCOBY can be purchased in many health food stores or even select grocery stores. Other people prefer to use a piece of SCOBY from a friend and create their own, new SCOBY. It’s not unusual to hear people refer to a large SCOBY as “momma” or even “big momma” and the new kombucha starter SCOBY pieces as “daughters.”

8 Things about Kombucha

There are 8 things everyone should know about kombucha, but chances are no one has told you.

Kombucha isn’t a “fad” or a panacea for all health-related issues, it does, however, have at least 8 scientifically backed health benefits that make kombucha stand head and shoulders above almost any other health drink, Kiefer and green tea included!

Kombucha Health Benefits

1. Kombucha has Powerful Antioxidants

Free radicals are molecules that can damage the cells in your body. Antioxidants are the compounds that seek and destroy free radicals. Most antioxidants come to us from food and beverages. While you can consume antioxidants in the form of supplements, researchers believe that natural antioxidants are better for your health.

Studies have found that kombucha, especially when it is made from green tea, has antioxidant effects in the liver. Rats who were exposed to toxic chemicals and were given kombucha had far lower levels of liver toxicity, in some cases as much as 70 percent lower!

Studies involving humans should also be done to confirm these findings, but antioxidants are well- known for the healthy effect they have on the body.

2. It Kills Bacteria

The fermentation process produces a compound called acetic acid. This is also found in other fermented products, such as vinegar. Similar to the way polyphenols in tea kill bacteria, acetic acid can also kill harmful bacteria in the body.

Regardless of whether kombucha is made from green or black tea, it has strong antibacterial compounds that kill unwanted bacteria, such as Candida yeast and other types of bacteria known to cause infections.

It’s interesting to note that while the antimicrobial effects of kombucha arrest the growth of yeast and unwanted bacteria, it somehow does not harm the good bacteria or probiotics.

3. Helps to Manage Type 2 Diabetes

The high blood sugar levels and insulin resistance of Type 2 diabetes affects over 300 million people around the globe.

In one study, kombucha was shown to help slow the digestion of carbohydrates, which lowers blood sugar levels. It improved kidney and liver function as well.

Green tea by itself has already been shown to lower blood sugar levels, which means that making kombucha with green tea would make it even more helpful.

This is backed up by a review of studies involving more than 300,000 persons. This review found that those who consumed green tea had an 18% lower risk of developing diabetes.

4. Rich in Probiotics

Probiotics are healthy bacteria necessary for the proper function of the human digestive tract. Kombucha is a rich source of probiotics.

During the fermentation process, a large number of healthy probiotics are formed.  Probiotics improve almost every aspect of your health, including reducing inflammation, improving digestion, and even in weight control.

5. Offers the Benefits That Green Tea Does

When kombucha is made with green tea, it can deliver many of the same benefits that researchers have known about green tea for decades.

Considered to be one of the healthiest drinks in the world, green tea, with powerful polyphenols acting as antioxidants, has repeatedly been shown in studies to improve cholesterol levels, lower blood sugar, and increase the metabolism, causing the body to burn more fat, especially around the belly.

Other studies have found that those who drink green tea regularly have lower rates of certain types of cancer, such as breast, colon, and prostate cancer.

6. Reduces the Risk of Heart Disease

The #1 cause of death in the world is heart disease. Anything you can do to lower your risk of developing this disease would be good, right?

In studies done with rats, kombucha affected both the LDL (bad) type of cholesterol and HDL (good) cholesterol, two known markers for heart disease, in less than 30 days!

Many teas, but especially green tea, are known to protect LDL cholesterol from a process called oxidation, which is believed to be a major contributor to heart disease.

Green tea drinkers have a 31% lower risk of developing this killer disease, and when kombucha is made from green tea, these rules should also apply.

7. Kombucha Could be Anti-Cancer

Cancer, a word so terrible many people only refer to it as “The Big C.”

Kombucha might offer some protection from certain types of cancer. In studies done in a lab setting, kombucha prevented cancer cells from growing and spreading. It’s believed this occurs because of the high levels of antioxidants and polyphenols in kombucha.

While scientists do not fully understand how the anti-cancer compounds in tea polyphenols work, it’s believed they block the growth of cancer cells by stopping genes from mutating.

It’s been well-documented that tea drinkers are less likely to develop certain types of cancer, so would these also apply to kombucha? There are no studies to confirm this, but if test tube results are reliable, kombucha might be a powerful ally in the fight against cancer.

8. Might Improve Your Mood

Very high in B vitamins, such as B12, B6, and B1, a kombucha drink might help you fight depression, have better moods, and even improve concentration.

The vitamin C in kombucha can arrest the release of the stress hormone cortisol, which adds fat to the belly area.

For vegans, who can find it difficult to eat foods that contain enough vitamin B12, drinking kombucha is an easy solution to this problem.

Doesn’t Kombucha Contain Alcohol?

Yes, it does, although the amounts are small.

When yeast consumes sugar, it starts a fermentation process that makes carbon dioxide and ethanol. How much alcohol does kombucha contain?

The amounts of kombucha alcohol will depend on several factors, including:

• Is the product bottled and sold in supermarkets?
• Is the kombucha fresh or has it been sitting for weeks?
• Is the kombucha a home-brewed product?

These questions matter because the FDA states that any beverage having more than 0.5% alcohol must be labeled as an alcoholic drink and it will be governed by the Alcohol and Tobacco Tax and Trade Bureau or TBB.

One of the problems, if you will, with kombucha is that it continues to ferment after it has been bottled. This means that while it might have had .05% alcohol when it was bottled, the kombucha could reach 2.5% alcohol or higher. A beer contains about 5% alcohol.

The FDA suggested that kombucha makers pasteurize the product, but that would defeat the whole point of consuming a living kombucha health probiotic filled drink.

After a 2010 crackdown by the FDA after an inspector discovered alcohol contents higher than the .05% standard at Whole Foods, companies began offering two types of kombucha. Products that have been pasteurized and contain the limited amount of alcohol and a second product which contains the live bacteria and higher levels of alcohol. These can only be sold to those over the age of 21, just like any other alcoholic beverage.

How Much Sugar is in Kombucha?

You might think the sugar in kombucha is there to make it easier to drink, but this isn’t true. The kombucha sugar is for the bacteria to eat, not to make the drink sweeter for you.

On average, every 8-ounce glass will have approximately 2-6 grams of sugar. While this might sound high, consider that natural carrot juice has 13 grams and orange juice has a whopping 24 grams of natural sugar.

Does Kombucha Contain Caffeine?

Yes, it does, but like the alcohol content, it is a small amount.

Kombucha caffeine levels are about 1/3 of the amount that a cup of tea has. For example, a cup of black tea might have anywhere between 30 and 80 mgs of caffeine. One cup of kombucha made from black tea will have between 10 and 25 mgs of caffeine.

Kombucha made from green tea has even less caffeine, with an 8-ounce serving having only 2 or 3 mgs of caffeine.

Is Kombucha Safe?

Generally speaking, yes, it is.

It is important to note that kombucha can grow harmful bacteria or mold if it is not prepared properly.

There have been several reports of illness and at least one death related to drinking contaminated kombucha.

If you are making your own kombucha, the FDA recommends using glass or stainless-steel containers and to keep utensils, brewing containers, and your hands clean and sanitary at all times.

Are There Side Effects from Kombucha?

While kombucha is considered to be a healthy drink, it can have some unwanted side effects if you consume “too much.” While the words “too much” varies considerably from person to person, most experts agree that 16 ounces (usually considered to be 2 servings) would be a reasonable amount and anything over that would be “excessive.”

Some possible unwanted side effects include:

• Excessive calorie consumption–Some containers have 120 calories per 8-ounce bottle.
• Bloating or possible digestive upset-Because kombucha is carbonated, it can lead to excessive bloat or gas. Some people, especially those with IBS, find that it causes digestive upset.
• Might contain high sugar levels- Some bottled, flavored kombucha drinks contain a great deal of added sugar to make them more palatable. Look for drinks that have less than 4 grams of sugar per serving.
• Unpasteurized versions might be dangerous for some- Unpasteurized versions of kombucha contain a mix of yeast and bacteria that while safe for most people, could be dangerous for those who have a weakened immune system, kidney disease, HIV, or cancer.
• Could lead to an allergic reaction- As with most things, some people are sensitive to certain ingredients. There have been a few reported cases of severe allergic reactions, acidosis, and live complications.

Most of these side effects have occurred from excessive consumption of kombucha. Drink responsibly and don’t over-indulge.

Can You Make Kombucha at Home?

Yes, you can. In fact, many people prefer to make their own fresh kombucha since they know exactly what it contains and when it was made.

Also, when you consider that most kombucha drinks cost $3-$5 per bottle, brewing this at home makes sense. You can make a gallon of kombucha for a fraction of the bottled price.

Easy Basic Kombucha Recipe

You will need several items to begin making your own kombucha. The recipe below will make one quart.

1. A SCOBY (Where to buy a kombucha SCOBY? Get a “daughter” from a friend or you can buy one online or at almost any health food, vitamin, or natural foods store)
2. A quart-sized glass jar (Mason jars are great)
3. A plastic or wood stirring spoon or another stirring utensil
4. A tightly woven piece of cloth (like cheesecloth) or paper coffee filters
5. Something to secure the cover to the jar (the canning jar lid ring or even a rubber band will work)
6. 2-3 Cups of pure, filtered water (no fluoride or chlorine)
7. 2 Green or black tea bags
8. ¼ Cup of sugar
9. ½ Cup of white distilled vinegar

Instructions:

1. Heat the water not quite to boiling and add the water and sugar to the glass jar. Stir until the sugar completely dissolves.
2. Place the tea bags in the water and allow to steep
3. When the water has cooled to 68-85 degrees, remove the tea bags
4. Add the vinegar and gently stir
5. Add your active kombucha SCOBY
6. Cover the jar with your cloth or coffee filter and secure it with a rubber band or the ring from the Mason jar lid
7. The tea must sit, undisturbed, for 7-30 days. The longer you let it sit, the strong it will taste. Keep the container out of direct sunlight and someplace where the temps will remain between 68 and 85 degrees.
8. Pour your kombucha off the top of the jar for drinking. Keep at least enough liquid to cover the SCOBY so you can use it for your next batch

You can flavor your kombucha, bottle it, or drink it just as it is!

The Bottom Line

Kombucha is a popular fermented black or green tea drink that has a wide range of health benefits, including being a rich source of vitamins, antioxidants, and probiotics.

This fizzy drink has also been shown to reduce the risk of heart disease, lower blood sugar levels, and contain antimicrobial compounds that can fight disease.

While kombucha is a health drink, it contains some alcohol and can pose a small risk to some people if it is consumed in excessive quantities or if the drink is made in unsanitary conditions.

Making kombucha at home is easy and many people enjoy experimenting with different flavors. If you prefer, you can buy pre-made, bottled kombucha in most health food or natural foods stores.

Enjoy the healthy goodness of kombucha in moderation!