Introduction
Kombucha is a popular fermented tea known for its potential probiotic benefits. Rich in compounds like catechins and isorhamnetin, it offers antioxidant and antibacterial properties. While some studies suggest positive effects on digestion and blood sugar regulation, scientific evidence in humans remains limited. Individuals with compromised immune systems or certain sensitivities should exercise caution and consult healthcare professionals before incorporating kombucha into their diets.
Why Kombucha Is a Promising Health Drink?
Kombucha is the fermented tea that has surged in popularity as a health drink compared to caffeinated beverages over the last decade. Due to the fermentation process the tea undergoes, making it a rich probiotic source, kombucha has gained fame worldwide. Kombucha may possess antibacterial properties, though limited scientific research is available to prove these health effects in humans. At this juncture, the promising health potential of kombucha is not enough to consider it a universally healthy drink. However, it can be regarded as a good fermented probiotic source.
What Is the Nutritional Content of Kombucha Drink?
Approximately, one can or bottle of kombucha tea (13.157 ounces) would provide nearly 59.5 calories, 0 ounces of protein, and around 0.522 ounces of healthy carbohydrates. This drink does not contain either protein or fat (nearly 0 ounces of fat). However, kombucha is an excellent source of B-complex vitamins, mainly thiamin and niacin, needed for human metabolism. The nutrition information provided by the United States Department of Agriculture (USDA) for approximately 13.157 ounces of kombucha tea is as follows:
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Fat: 0 ounces.
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Protein: 0.0131 ounces.
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Sodium: 0.00026 ounces.
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Carbohydrates: 0.522 ounces.
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Fiber: 0 ounces.
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Sugars: 0.5220 ounces.
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Total Calories: 59.5 kilocalories.
One serving of kombucha tea, comprising around 0.5220 ounces of carbohydrates, is mostly made up of naturally occurring sugars, as there is no dietary fiber in kombucha. The amount of sugar and carbohydrates in a commercial brand of kombucha tea may vary based on its method of preparation, processing, or manufacturing. Some commercial kombucha brands may incorporate fruit juices with added sugars, while others may be free from added sugars. It is important to note that nutrition experts always recommend a dietary consumption of healthy fiber and plant-based or animal protein regularly. As kombucha contains neither healthy fiber nor protein, it may not offer significant nutritional benefits. Like most other tea varieties, kombucha is known to be a rejuvenating probiotic drink that is high only in B-complex vitamins, specifically thiamin and niacin.
Does Kombucha Have Caffeine or Alcohol?
Furthermore, since kombucha is prepared from tea, it usually incorporates some caffeine, but the amount can vary based on the brand purchased. Kombucha can also contain trace amounts of alcohol. This is due to the fermentation process that occurs for this drink, which yields several varieties of phytochemical compounds, similar to the manufacturing of tea or juice.
What Is the Difference Between Raw and Pasteurized Kombucha?
Raw kombucha, which is not pasteurized, is considered to be a rich probiotic food that can aid in digestive health. However, some of the commercial varieties found in the market are likely to be pasteurized, which means all the beneficial bacteria that would aid in a healthy gut microbiome in humans are likely to be destroyed during this pasteurization process. It would be wiser to read the nutrition label to find out if purchasing raw or pasteurized kombucha.
What Are the Promising Health Benefits of Kombucha?
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Kombucha tea is an array of several beneficial compounds known as catechins (derived from the tea it contains) and the isorhamnetin compound (which is not usually found in other teas). While catechins possess potent antioxidant properties, isorhamnetin is known to exert antibacterial and antiviral effects on human models, according to limited current research. It is possible that the consumption of kombucha could be useful in destroying pathogenic organisms that cause gastroenteritis, as suggested by some nutrition research. More scientific studies are needed at this point to prove and elaborate on the specific benefit of kombucha on the gastrointestinal tract in humans, as well as its antibacterial or antiviral properties.
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So far, only limited studies, particularly on animal models, exist to show that kombucha could possibly exert a positive effect in regulating blood sugar levels in type 2 diabetes.
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Some preliminary research in animal models also shows that kombucha may exert a possible anti-cancer effect or prevent the growth of prostate cancer cells, possibly decreasing their potential growth as well. However, scientific research in humans is extremely limited as of now to prove this benefit.
What Are the Contraindications or Possible Drug Interactions of Kombucha?
Nutrition experts or nutritionists usually advise against consuming kombucha tea for individuals who have a compromised immune system (immunocompromised states) or are on certain systemic medications. This is because some systemic drugs may be sensitive to the pH levels of the gastrointestinal tract or stomach, and since the tea is acidic, it can aggravate acidity or cause gastrointestinal distress for individuals taking certain medications or those who are immunocompromised and on systemic drug therapies. Individuals who are sensitive or unaccustomed to caffeine intake should also avoid kombucha because they may not be aware of the exact amounts of caffeine in the drink.
As alcohol is generally recommended to be avoided by nutrition experts, it serves as another reason for all individuals who avoid alcohol to refrain from drinking kombucha. This is because when left to ferment for a longer duration, its alcohol content can be similar to that found in beer products. Individuals with diabetes are also advised to be cautious while drinking kombucha due to potential long-term safety concerns. Pregnant and nursing individuals are ideally advised to refrain from consuming kombucha. Also, some medical reports document cases of liver damage and metabolic acidosis in individuals who consumed large quantities of kombucha within a short time period.
How to Store Kombucha?
Kombucha is easily available year-round in grocery stores worldwide, usually found in the natural foods section in bottled form. Whether preparing a homemade kombucha tea or purchasing it commercially, it is best to refrigerate and store it until one consumes it to avoid bacterial growth. Also, because it is a fermented food, it is ideal to consume the beverage within one to three months.
Conclusion
Kombucha tea can be a rejuvenating drink with probiotic effects, but current scientific evidence is lacking to prove any specific health benefits in humans. It is important to consult with the professional healthcare provider, dietitian, or nutritionist before including kombucha in the diet, as safety concerns certainly exist for individuals on systemic medications and for all individuals with any type of food, gastric, alcohol-based, or caffeine sensitivities.
