3 Health Benefits of Kombucha
All foods provide energy and nutrients that help us stay alive. Evidence shows that there are other components in food besides energy and nutrients that can have positive health effects. Functional foods are those that are proven to have benefits in one or more body functions, providing health and well-being, and reducing the risk of health problems, besides their nutritional value.
Kombucha, the Chinese “the tea of immortality”, has been around for more than 2,000 years. Nowadays, we can find it everywhere, from supermarkets to work offices and even in coffee shops. This beverage is a fermented drink made with tea, yeast, bacteria, and sugar. Generally, it is made with black tea, but there are other tea varieties that are used, such as green and oolong tea. Kombucha has a slightly acidic taste and is a bit carbonated. (1)
It’s been said that this exotic drink, when done in sterile conditions, can have antimicrobial properties and higher antioxidant effects than unfermented tea. This is why it’s been associated with benefits like cancer prevention, immunity-boosting, reduction of inflammation, and arthritis.
Some of the evidence-backed benefits of kombucha are:
1. Can Support Gut Health
As mentioned above, kombucha is made by adding some bacterial strains, among other things, to be fermented. During this process, a large among of “good” lactic-acid bacteria is grown. This bacteria is believed to have probiotic functions, meaning it helps keep your gut healthy by repopulating it with good bacteria and avoiding bad bacteria and yeast growth like candida.
Other benefits of probiotics are:
Reduce inflammation
Boost your immune system
Helping you lose weight
Better nutrient absorption
Besides probiotics, kombucha has other digestive health-promoting components like amino acids and enzymes. (2,3)
2. Contains Antioxidants That Protect the Heart
Antioxidants are compounds that fight free radicals in the body– molecules that can damage your cells, and reduce the risk of health problems such as heart disease. Kombucha, especially if made with green tea, is rich in polyphenols, a type of antioxidants that promotes heart health, due to its capacity to inhibit the oxidation of “bad” LDL cholesterol, to increase “good” HDL cholesterol, to reduce triglyceride levels, to promote muscle relaxation and to prevent high blood pressure. (5,6)
3. May Help Manage Diabetes
Low-sugar kombucha can help people with diabetes manage their condition, because of its antioxidant content.
A study made in diabetic rats showed that kombucha helps reduce blood sugar levels because it slows down the digestion of carbs, and improves liver-kidney functions, which can be affected by diabetes. (7)
It is likely that kombucha made with green tea can have even more benefits in people with diabetes because green tea itself lowers blood sugar levels. A review study showed that people who drink green tea have an 18% lower risk of having diabetes. (8) Additionally, some studies made in rats have shown that the antioxidant effect of kombucha can reduce liver disease caused by toxic chemicals. (9)
It is important to note that while sodas and juices generally have more sugar than kombucha, this beverage can also be high in sugar, and when it comes to sugar every gram counts. Likewise, kombucha shouldn’t substitute a healthy diet rich in fiber from vegetables, fruits, seeds, and nuts to obtain gut health effects.
