ELEVATING TEA'S HEALTH BENEFITS

If you've ever wondered if kombucha is good for your health, you've come to the right place. This article will give you a clear understanding of all kombucha health benefits.

At its essence, kombucha is a fermented drink made from tea, water, sugar, and SCOBY — Symbiotic Culture of Bacteria and Yeast.

As you probably know, tea leaves themselves are rich in essential nutrients like polyphenols, amino acids, vitamin C, vitamin B, and various minerals. What's more, when a tea infusion undergoes the process of fermentation, its nutritional potency gets a boost (1) and becomes easier absorbable by our bodies.

Sounds like magic? It's all thanks to fermentation!

DEMYSTIFYING FREE RADICALS

Free radicals, simply put, are atoms, molecules, or ions with unpaired electrons in their outer electron shells. Lacking a complete set of electrons, they snatch electrons from other molecules, causing damage in the process.

The reaction of free radicals with molecules like proteins, lipids, and DNA triggers oxidative stress, detrimental to the body's cells and tissues. It's associated with various modern diseases, including heart disease, cancer, Alzheimer's, and more.

When antioxidants step in, they donate some of their electrons to neutralize free radicals and halt the destructive chain reaction.

What's more — our bodies produce antioxidants themselves (endogenous antioxidants), but introducing external (exogenous) antioxidants from sources like green tea, vegetables, and fruits can bolster the fight against free radicals.

THE ALCHEMY OF FERMENTATION

Why does fermentation make nutrients more potent and absorbable?

It's because of the collaboration between bacteria and yeast that break down complex ingredients into simpler components. This initial digestion by microorganisms ensures that when we indulge in kombucha, our bodies receive nutritious elements that get swiftly absorbed into our bloodstream.

Kombucha's nutritional composition varies depending on the type of tea used (2) as well as the brewing technique employed.

What's even more captivating is that fermentation enhances polyphenol levels. So for example, if you'll drink kombucha made from an antioxidant-rich green tea (3), you'll put in your body a real scavenger of free radicals that are responsible for many of today's diseases.

VITAMINS RICH KOMBUCHA

In the realm of vitamins, kombucha doesn't disappoint. It's stocked up with Vitamins C, B1, B2, B6, and B12.

These vitamins play the following roles in nurturing our bodies:

• Vitamin C (ascorbic acid) — this antioxidant, much like polyphenols, stands guard against free radicals. It fortifies the immune system, bolsters cardiovascular health, and supports collagen production, leaving our skin in better condition.

  Here's a tidbit for vegans, vegetarians, and those with meat-restricted diets — vitamin C enhances the absorption of nonheme iron, found in plant-based foods. (4). So, sipping kombucha with your plant-based meal is a splendid idea!

B Vitamins are metabolism boosters, ensuring that the carbohydrates, fats, and proteins we consume are transformed into energy. With a rich supply of B vitamins, it's no wonder kombucha often stands as an alternative to coffee. It greatly energizes the body and keeps fatigue at bay.

Vitamins B can be found in the yeast — those little brown strands floating in your drink. Beyond their metabolic roles, they have the following benefits (5):

• B1 (thiamine) — the first in the B vitamin lineup, the thiamine support system for the nervous system, heart, and brain.

  Thiamine was the first B vitamin to be discovered by scientists. Like its B counterparts, it is water-soluble.

• B2 (riboflavin) — an ally in maintaining healthy skin, eyes, and a robust immune system.

  Be mindful, though; riboflavin is sensitive to UV light, so it's better to keep your kombucha in dark glass bottles.

• B6 (pyridoxine) — a key player in hemoglobin production and the formation of neurotransmitters, like serotonin and norepinephrine. A deficiency can lead to mood swings*.

• B12 (cobalamin) — essential for red blood cell production, maintaining nervous system health, and supporting brain and heart function.
  
  This vitamin takes on added importance for vegans and vegetarians, as research suggests they may have lower levels of B12 in their blood.

  *BIOHACKING TIP: If your kombucha isn't doing the trick to lift your spirits, try something quirky but effective — force a smile (seriously!).
  
  By physically smiling, you're tricking your brain, which interprets these body signals as happiness. The result? A surge of endorphins (the happiness hormones) and a decrease in cortisol (the stress hormone). So, sip that kombucha with a grin — it might just make your day a bit brighter!

MINERALS IN KOMBUCHA

The mineral content in kombucha closely depends on its original ingredients.

In tea leaves, particularly black tea, manganese takes center stage. Coffee, on the other hand, is abundant in potassium.

Here's how these minerals affect our bodies:

• Manganese — plays a crucial role in blood clotting, speeding up wound healing. It also plays a vital role in bone formation, guarding against osteoporosis, and supports thyroxine production, a key hormone from the thyroid gland.
  
  Here's some good news for ladies — manganese, when paired with calcium, can alleviate premenstrual syndrome symptoms. Since oranges are a rich source of calcium, Kombucha made of tea and fresh orange juice contains a great combination of these two minerals!

• Potassium — this mineral takes center stage in regulating blood pressure and muscle function, including the heart. It's pivotal for a well-functioning nervous system, making it especially important for those at risk of nerve-related issues, like the elderly.

  Potassium helps restore your body's electrolyte balance after exercise. If you're an athlete or you do sports regularly, consider banana-infused kaffbucha as your pre-workout drink. Bananas are potassium-rich, just like coffee.

If you're making homemade kombucha and you want to increase its mineral compounds, don't hesitate to use mineral water instead of filtered water.

Studies suggest that the fermentation process alleviates mineral compounds in kombucha. Does it mean that kombucha made on mineral water can potentially replace some dietary supplements? It's an intriguing idea, given that our bodies more readily absorb nutrients from fermented foods. Though, naturally, it would be great to back this up with more research.

THE SOURCE OF ORGANIC ACIDS

Kombucha doesn't stop at minerals; it's also teeming with organic acids like acetic acid, lactic acid, tartaric acid, and gluconic acid. The most abundant of these in kombucha is acetic acid, so let's dig deeper into its impact on our bodies:

• Acetic acid — a weight-loss booster and blood sugar regulator.
  
  Studies reveal that it lowers blood sugar levels when consumed before or with high-carb meals, helping you feel full for longer. However, this effect isn't as prominent with low-carb or fiber-rich meals.
  
  If you're a woman dealing with polycystic ovary syndrome (PCOS), acetic acid could become your ally. PCOS often accompanies insulin resistance, and studies hint that acetic acid consumption may improve insulin sensitivity, potentially cutting the cost and time of PCOS treatment.

It's worth noting that kombucha's acetic acid concentration (1%) is lower than that of apple cider vinegar (4% - 8%). So, if you're seeking a substantial acetic acid boost, kombucha isn't a substitute for more potent sources like wine vinegar, apple cider vinegar, or rice vinegar.

HOW MUCH SUGAR IN KOMBUCHA?

Kombucha is a living drink where sugar plays a pivotal role as food for the bacteria and yeast responsible for fermentation.

Natural sweeteners like stevia or erythritol won't do the trick —microorganisms can't metabolize them. Interestingly, there's a unique kombucha variety called Jun, in which bacteria and yeast are adapted to process honey.

As for sugar itself, even if you pour in a substantial amount during brewing, it gradually diminishes with each passing day of fermentation. So, don't be disheartened if a recipe calls for a whole glass of sugar for a 4-liter batch.

Commercial kombucha usually labels its sugar content at 3 to 4.5 grams per 100 ml. To put that in perspective, a teaspoon of sugar equals 5 grams. This means that sipping 300 ml of commercial kombucha provides approximately three teaspoons of sugar.

When shopping for commercially sold fermented tea, keep in mind that unpasteurized kombucha continues to undergo fermentation even when refrigerated. So, older batches might be less sweet than fresher ones. Also, kombucha with fruit additives might taste sweeter, as they contribute extra sugar in the form of fructose.

So if you're aiming to reduce sugar intake, opt for drier kombucha. Experimenting with homemade fermentation allows you to tailor the sugar-to-fruit balance.

Interestingly, homemade kombucha often contains significantly less sugar than commercial varieties, as confirmed by a study conducted by French biochemist Jessie Inchauspé (known as glucosegoddess on Instagram). Her experiment results are available on her profile under this link.

BOOSTING KOMBUCHA'S ANTIOXIDANT POWER

If you're keen on maximizing the antioxidants in your kombucha, here's a pro tip: keep those tea leaves in!

Research has revealed that when you make kombucha with tea leaves, it packs a more potent punch of polyphenols, one of those helpful antioxidants. You can toss tea leaves into both the first and second rounds of fermentation.

Just make sure it's the actual tea leaves, not the ones ground and stuffed into bags.

MATCHA — THE ULTIMATE ANTIOXIDANT

When it comes to antioxidants, green tea takes the lead, and matcha, which is essentially powdered green tea leaves, reigns supreme. Matcha's antioxidant strength is like a superhero shield against free radicals, the troublemakers that can harm our cells, DNA, RNA, and speed up the aging of our skin by weakening collagen fibers.

Crystallized vitamin C under the microscope

Crystallized vitamin B12 under the microscope

Miley Citrus eating fruits

KOMBUCHA AND ALKOHOL

Kombucha is a fermented drink, where yeast transforms sugar into carbon dioxide and ethanol (ethyl alcohol). After that, bacteria join the party and turn that ethanol into various organic acids. But, what about the alcohol content in kombucha and its impact on our health?

The amount of alcohol in kombucha can be a bit tricky to pin down. It hinges on factors like pasteurization, sugar levels, fermentation duration, and more. This means that some kombuchas can be as low as 0.5% alcohol (qualifying as non-alcoholic beverages), while others can soar to around 4%.

Here's the catch: Many store-bought kombuchas say they have up to 0.5% alcohol. But, don't be surprised if some taste a bit stronger. More than once, I've sipped unpasteurized commercial kombucha and felt like I was indulging in an alcoholic beverage.

In a nutshell, if you have specific alcohol-related concerns, such as avoiding alcohol entirely, being pregnant, or needing to drive, it's wise to approach kombucha with caution.

KOMBUCHA VS. OTHER DRINKS

Let's stack up kombucha against some other drinks you might find at the store: Mio Mio — 5,7g of sugar per 100ml, Lipton Green Ice Tea — 6,8g of sugar per 100ml, ON LEMON lime — 9g of sugar per 100ml, Coca Cola — 10,6g of sugar per 100ml, Monster Energy — 11g of sugar per 100ml. In terms of sugar content, kombucha looks pretty good compared to other available options.

Glucosegoddess

White sugar cubes in an aesthetic setting

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