Kombucha: Is the hype real?

Over the years, people search for healthy food products that are tasty and enjoyable to eat or drink. One of the food products that has caught the attention of many is Kombucha. Its popularity is mainly because of its well-known high nutritional value and medicinal properties. But with all the hype about the drink, we find it challenging to decipher which health benefit is real from what is not.

In this article, we will find out more about Kombucha and see if the hype is real.

What makes Kombucha special?

Interestingly, Kombucha was already a "hype" even before our time. The drink originated far back 220 B.C. with its name, "Mo-Gu." It was well-known during the Tsin Dynasty for its "detoxifying and energizing properties." Later on, at 414 B.C., a physician named Kombu brought the tea fungus to Japan to help cure Emperor Inkyo's digestive problems. After this, news about the drink caught the attention of others and expanded in trading routes with the name "Kombucha."

It was not until World War II when drinking Kombucha became popular in Europe but brought shortages of tea and leaves because of its demand. Later during the 1960s, it became more popular in other Western countries because Kombucha's health benefits were compared to eating yogurt. (Source: Journal of Food Science)

The difference compared to other probiotic drinks

At present, thanks to technology and food science, Kombucha is being sold on different platforms through supermarkets, convenience stores, and online stores. Like other probiotic drinks, it is gut-friendly and known to help digestion and boost. It also became a fast-growing beverage in the market.

So what makes it stand out amongst other probiotic drinks?

1) Kombucha uses tea as a base

Traditional probiotic yogurt drinks usually use dairy as the main ingredient. Meanwhile, Kombucha is a fermented drink that combines tea, bacteria, yeast, and sugar. The benefit of using tea for this drink is that tea leaves contain polyphenols, which act as antioxidants inside the body. Antioxidants fight off free "radicals" and oxidative stress in the body. (Source: University of Notre Dame & Journal of Food Science) Also, in comparison to yogurt and yogurt drinks, it's lower in calories and sugar content.

2) Its unique taste

 Compared to other probiotic drinks, Kombucha brings a different taste to your taste buds. It is slightly acidic with a combination of both sweetness and bitterness. In addition, it's also a fizzy drink. It resembles the taste of sparkling apple cider vinegar. The "fiz" in the beverage is due to the carbon produced by sucrose fermented by the acetic bacteria. (Source: Journal of Food Science) So if you're looking for a carbonated drink to enjoy at parties or just want to enjoy a carbonated drink but opting for something healthier, this drink can be for you.
 

Is Kombucha overrated?

This drink became controversial with being deemed as a "super drink." It is mainly known for promoting good gut bacteria and helping with digestion (source: University of Notre Dame). Still, in addition, it's considered a "super drink" by some because of its health benefits.

Well-known benefits of Kombucha

Here are some of the well-known benefits of Kombucha:

1)  Kombucha may help reduce blood sugar levels

In a study conducted last 2013, it was found that twenty-four subjects aged 45-55 years old and non-diabetic drank 60 ml (Søren: NOT 60ml) of Kombucha daily had normalized blood sugar levels. However, the study could not control external factors that may also affect the subjects' blood sugar levels under the survey. (Source: Science Direct)

2) Kombucha may help lower cholesterol levels

In a study conducted on rats induced with high cholesterol levels, it was seen that Kombucha consumption helped with lowering cholesterol levels of the rats. However, there were no studies found that the exact dosage was done in human subjects. (Source: Hal Archives)

3) Kombucha may have a protective effect on organs

In a study conducted last 2015 on rats, Kombucha tea was considered a therapeutic drink against liver and kidney toxicities. While in 2013, Kombucha was also found to have a protective effect or an anti-inflammatory and antimicrobial effect on the pancreas, liver, kidney, and heart of diabetic rat subjects. However, neither method was tested on human bodies. (Source: Hal Archives)

When people see a healthy drink, some may see it as an "answer to all health problems." When in reality, there is no "cure-all" drink or food, no matter how organic, chemical-free, or nutrient-rich it is. Kombucha, however, still lacks further studies to back up its medicinal properties. What we are sure of is it helps promote good gut-bacterial growth. Hopefully, in the future, more studies will be funded to support the health claims of Kombucha.

Not all Kombucha is made the same

You may think that any Kombucha drink will do. Still, there are a few pointers we need to remember when buying Kombucha.

1) Make sure our Top 4 are present

Water, tea, sugar and culture. These four things should be present in the label of your Kombucha drink. If it's not present, then it's probably a fruit juice or anything but Kombucha. Also, suppose there's more than 10 g of sugar in the Nutrition facts label (I assume you mean per 100 ml?). In that case, there has been added sugar after the fermentation, which is unnecessary.

2) Real Kombucha is Raw

Real Kombucha is acidic and does not need to be pasteurized. If appropriately fermented, it is safe to drink. Pasteurizing Kombucha will kill the naturally occurring probiotics and will just end up like a regular soda.

3) Kombucha shouldn't be "forced carbonated."

Make sure that your Kombucha is "naturally fermented." As much as possible, we should get a product that has been minimally processed and organic.

Here at Plent, we have a Kombucha selection with different flavors and are 100% natural, raw, with little or no sugar content, and naturally fermented. You can check it out through this link

The Bottomline

Kombucha for centuries has been applauded for its medicinal properties. Still, at present, it doesn't have enough scientific studies nor clinical trials on human subjects to back up those claims. It's vital that before we can consider Kombucha's health claims, further studies need to determine: the dosage, frequency, and duration and what health conditions can these benefits be obtained. Nevertheless, it can be taken note that it is in fact:

• A good source of probiotics and antioxidants
• An excellent substitute for sweetened carbonated drinks and alcohol
• We can also take note of the following guidelines when drinking Kombucha:
• Kombucha is high in acid. Suppose you have any hyperacidity or any medication or health condition that may be affected by increased acidity. In that case, it may be better to consult a physician or dietitian first.
• Kombucha is not suggested to be consumed by pregnant women and people with significant renal, pulmonary, or liver disease.
• 4 oz. of Kombucha can be consumed by a healthy individual

(Source: Science Direct)