There are various types of tea in the world that are beneficial for the health of the body, one of which is Kombucha tea. This ancient tea concoction from China began to rise in popularity as people believed in its properties to treat many diseases. For those of you who don't know, Kombucha is a fermented drink made with tea, sugar, bacteria, and yeast. This drink is sometimes referred to as mushroom tea, but the truth is Kombucha is not like that. In short, Kombucha is a colony of bacteria and yeast created by adding it to sugar and tea. Once mixed, the tea is allowed to ferment and the resulting liquid contains vinegar, B vitamins, and other chemical compounds. The Kombucha fermentation process involves probiotics that are good for the intestines, sugar, and leaves the natural carbonated drink so that it tastes quite sweet.
A. Kombucha Nutrition
Kombucha's nutritional content varies depending on how the drink is prepared. While added sugar is required during the fermentation process, certain brands add sugar to the drink afterward. This of course can affect the number of calories in Kombucha. Kombucha can also be added with more alcohol although the natural fermentation process can produce this substance. However, according to Colorado State University Food Resource Information, most Kombucha contains less than 0.5 percent alcohol. Meanwhile, according to the US Department of Agriculture, the nutritional content of 473 milliliters of Kombucha without flavors, sweeteners, and alcohol are:
52 calories
0 grams of protein
0 grams fat
12 grams of carbohydrates
12 grams of sugar
0 grams of added sugar.
Even so, it turns out that kombucha also contains caffeine like other tea "brothers", namely green tea and black tea. Fortunately the caffeine content in Kombucha is only about 10 to 75 milligrams. This amount is certainly still low when compared to coffee which has around 80-100 mg of caffeine.
B. Benefits of Kombucha
Ali Webster, PhD, RD, director of Research and Nutrition Communications International Food Information Council, said many people believe Kombucha is a healthy drink. The benefits contained in this fermented tea, namely:
1. Improve gut health
Kombucha is good for gut health because of the probiotic content in it. When you consume kombucha, you are essentially speeding up the entry of probiotics into your gut. That way, probiotics are able to maintain or increase the growth of good bacteria so that our digestion will improve. The benefits of Kombucha are also associated with improving mental well-being and reducing the risk of developing type 2 diabetes.
"Probiotic bacteria are important for maintaining a healthy gut and immune system," says Webster.
"However, the number and diversity of these organisms in Kombucha can vary greatly, depending on the brand and production method."
2. Can ward off disease
At first glance, the appearance of Kombucha is not convincing, but this tea is known as a source of A+ antioxidants. Webster said that with these molecules we can help reduce the risk of certain chronic diseases. Keep in mind, antioxidants can destroy free radicals that in excess can cause oxidative stress, damage cells, and increase the risk of cancer. According to the Academy of Nutrition and Dietetics, increasing your intake of antioxidants by drinking Kombucha can help control free radicals. In addition, the antioxidants in Kombucha can also protect cells from oxidative stress and prevent disease.
3. Reducing the risk of heart disease
Although the effects felt by animals do not always reflect those in humans, it is possible that the benefits of Kombucha cover the 2 main markers of heart disease. A 2011 study conducted on ducks found that Kombucha reduced LDL cholesterol levels while increasing HDL cholesterol levels. Meanwhile, a 2015 study using mice had similar findings, leading the researchers to reason these results may be due in part to Kombucha's antioxidant content. This is because when free radicals interact with LDL cholesterol, they change the physical and chemical properties of the "bad" substance, a process known as LDL oxidation. This can lead to the development of heart conditions such as atherosclerosis or plaque buildup in the arteries. But research shows that certain antioxidants, namely the catechins found in green tea and Kombucha can prevent LDL oxidation to protect the heart.
C. Dangers of drinking Kombucha
In every drink there must be side effects for health, even in Kombucha. However, this is nothing to worry about because Food Source Information Colorado State University has found rare side effects from Kombucha. However, drinking too much can lead to a condition called lactic acidosis. A build-up of too much lactic acid present in Kombucha in the bloodstream, lactic acidosis can cause muscle cramps, nausea and fatigue.
"While lactic acidosis is not a problem for healthy people, it is recommended to keep your Kombucha consumption to about half a cup per day," says Webster.
It's also worth noting that Kombucha is often unpasteurized. This means it is not heat treated to kill potentially harmful bacteria and this carries the risk of containing pathogens. The Cleveland Clinic warns pregnant women, young children, and those with weakened immune systems to avoid Kombucha, especially if it's not pasteurized. "It is important that hands are clean, surfaces are clean and equipment is sterilized to reduce the risk of introducing harmful pathogens into the process."
"The fermented mixture should be checked regularly for mold. If found, it should be discarded," Webster said.
D. Types of Kombucha
1. Raw
Most commercially available Kombucha is unpasteurized. This is because the heat from pasteurization kills the beneficial bacteria in Kombucha. Raw kombucha is suitable for people who want a drink with good microorganisms for the intestines.
2. Pasteurized
In addition to raw Kombucha, there is also Kombucha that has gone through the pasteurization process. This type of kombucha is an excellent choice for women who are pregnant or people with weakened immune systems. Although pasteurized, the health benefits of Kombucha are not necessarily lost because pasteurization usually does not destroy a large number of nutrients. This was explained by the United States Food and Drug Administration. While there may not be as many probiotics as raw Kombucha, processed Kombucha still contains antioxidants.
3. Alcoholic
Most hard Kombucha has an alcohol content comparable to beer but can reach up to a glass of wine of around 5-11 percent. Although "hard", this tea will not make us drunk quickly so it is suitable for people who don't really like drinking beer.
4. Homemade
It turns out that Kombucha can also be made yourself, but food safety issues must be considered, so following the recipe instructions should be done. Making your own Kombucha may cost a lot of money, but if you have a lot of time it can't hurt to give it a try.
You must be logged in to post a comment.