In recent years there is a drink that has crossed the borders of Asia and has burst into the refrigerators and shelves of supermarkets: kombucha teaOften presented as a healthy elixir, this unusual fermented concoction has gained popularity among health-conscious and probiotic enthusiasts. What is it about kombucha that's put it on everyone's lips?
If you are interested in knowing What exactly is kombucha, what is it used for, what benefits can it really provide and what are its possible risks?You've come to the right place. We bring you the most rigorous, up-to-date, and comprehensive information, distilled from leading sources in nutrition and wellness. Pay attention, because this ancient drink may still surprise you.
What is kombucha and how is it made?
La Kombucha is a fermented drink based on tea, water and sugar, which serves as a culture medium for a symbiotic colony of bacteria and yeast known as SCOBY (Symbiotic Colony of Bacteria and Yeast). This symbiosis is the key: after several days or weeks of fermentation, a bubbly, acidic, and slightly sweet liquid is obtained, very aromatic and with a low alcohol content.
Its origin is traditionally located in China (around 200 BC), although there are legends that also link it to Japan and Korea. It became popular in Europe in the early 20th century, but it hasn't really become fashionable in the West until recently.
During fermentation, the initial mixture of sweetened tea is transformed: the sugar is almost completely consumed by the yeast and bacteria of the SCOBY, giving rise to Organic acids, vitamins (especially B group), enzymes, minerals and a large number of bioactive compounds.
Nutritional composition and outstanding properties
La composition of kombucha It can vary depending on the type of tea (black, green, rooibos, etc.), fermentation time, and recipe, but it usually includes:
- Vitamins: B1, B2, B3, B6, B12, folic acid, C, D, E and K.
- Minerals: iron, potassium, zinc, manganese, copper, calcium, magnesium and, in the case of rooibos, fluorides.
- Enzymes: amylase, catalase, protease, sucrase, among others.
- Organic acids: acetic acid, lactic acid, glucuronic acid, malic acid, citric acid, carbonic acid, usnic acid, among others.
- Live yeasts and bacteria (with probiotic potential). Not all commercial brands maintain the same diversity, but the best products have a good microbial load.
- Antioxidant polyphenols (especially if it is made with green or black tea).
- Caffeine (if it is conventional tea), and traces of alcohol (generally less than 1%).
- Low calorie content: about 12-30 kcal per 100 ml, depending on whether it is homemade or commercial.
In addition, there are those who add fruits, juices, spices or herbs to modify the flavor and enrich the drinkThe final result has a very complete and functional profile.
Main benefits of kombucha tea according to science
Does kombucha's popularity go hand in hand with its real benefits? Below, we review the most well-supported effects and those that still need further research:
1. Probiotics and intestinal health
One of the strong points of kombucha is its condition of fermented food rich in live microorganismsThese probiotics can help you restore and balance the intestinal microbiota, improving digestive health and even the immune system. Studies suggest that some of the bacteria present may contribute to better nutrient absorption and reduce problems such as constipation, bloating, or inflammation.
The exact bacterial population It varies depending on the fermentation method, but the best artisanal kombuchas contain lactic acid species similar to those found in yogurt or kefir. However, not all commercial kombucha has the same amount of probiotics.
2. Antioxidant power
Thanks to its content of polyphenols and antioxidants from tea, kombucha helps to combat the damage caused by free radicals in the body. This can translate into a protective effect against premature cellular aging and reduce the risk of diseases associated with oxidative stress, such as cardiovascular diseases or even certain types of cancer.
Animal studies have observed that kombucha reduces liver toxicity caused by chemicals, possibly due to antioxidants generated during fermentation.
3. Antibacterial effect and strengthening of the immune system
During fermentation it is produced Acetic Acid (also present in vinegar), which gives kombucha its Antibacterial propertiesThis acid is capable of eliminate numerous harmful microorganisms, without affecting the beneficial probiotics contained in the drink. In addition, its antioxidant and vitamin components can strengthen defenses of the body, making kombucha a great ally against mild infections and for the strengthening the immune system.
4. Improved cardiovascular health and reduced cholesterol
Some animal studies suggest that kombucha may help reduce LDL (bad) cholesterol levels and increase HDL (good) cholesterol. Its combination of antioxidants and bioactive compounds appears to contribute to protect arteries from oxidation and fat accumulation, which translates into benefits for the heart.
In addition, regular green tea drinkers have up to 31% lower risk of cardiovascular disease, so in theory, kombucha made with this type of tea also shares some of these effects.
5. Glycemic control and potential effect on diabetes
Kombucha can slow down the digestion of carbohydrates, helping to avoid blood sugar spikes after meals. Studies in diabetic rats show a significant reduction in blood sugar and improvements in liver and kidney function. Furthermore, regular consumption of green tea, the base of many kombuchas, is linked to a 18% lower risk of developing type 2 diabetes.
In any case, never replace regular medical treatment with these types of drinks, but they can be part of a healthier lifestyle.
6. Purifying and hepatic effect
Thanks to glucuronic acid and other antioxidant compounds, kombucha seems to help the liver eliminate toxins more efficiently. Some animal research has found that the drink may protect the liver from damage caused by medications or toxins, although conclusive human trials are still lacking.
7. Hydration and nutritional value
For his high water and mineral content, kombucha is a healthy and refreshing alternative to traditional soft drinks, especially if you're looking for a low-calorie drink with no added sugar and acidic, bubbly nuances.
8. Other possible benefits
- Help in digestion, relieving discomfort and promoting intestinal regularity.
- Improves the health of skin, hair and nails thanks to its vitamin content.
- Revitalizing and energizing effect due to its content of B vitamins and, if the base is tea, also caffeine.
- Relief from joint and muscle pain, according to some consumers, although there are no solid human studies yet.
- Anti-inflammatory and purifying properties pointed out by those who regularly consume it.
Risks and contraindications: Is it suitable for everyone?
While kombucha is a generally safe beverage for most, it is not without its risks. contraindications y possible side effects:
- May appear upset stomach, gas, or heartburn in people not accustomed to fermented foods, especially if taken in excess.
- Risk of infections, allergies or poisoning If kombucha is brewed under inadequate hygienic conditions, the culture can become contaminated with harmful bacteria if precautions are not followed.
- Homemade kombucha may contain higher traces of alcohol and if fermented in leaded ceramic vessels, there is a danger of heavy metal poisoning.
- It is not recommended for pregnant women, immunosuppressed people or young children, whose digestive system is more sensitive to microorganisms and alcohol residues.
- Some commercial varieties may contain a lot of added sugar. It's important to read the label before eating if you're watching your calorie intake or blood sugar.
Consuming kombucha from reliable sources and in moderation can be part of a healthy lifestyle, but it's always advisable to consult a professional if you have special conditions or concerns.
What is the ideal amount and how to enjoy it?
There is no universal dosage for kombucha, but experts advise Start with small amounts (about 100 ml per day) and gradually increase the amount up to a maximum of 300-500 ml daily according to your tolerance and taste. This way, your body gets used to the probiotics and you avoid discomfort.
Kombucha can be enjoyed cold or at room temperature, and is commonly found in a wide variety of flavors thanks to the added fruits, spices, and herbs. It's highly appreciated by athletes, vegans, celiacs (as long as the gluten-free ingredient is guaranteed), foodies, and anyone looking for a healthy alternative to soft drinks.
Varieties and curiosities: What types of kombucha can you find?
The current market offers a wide range of kombuchas, both in traditional versions (black, green, or white tea) and with infusions of rooibos or other herbs. There are also products enriched with fruits (blueberries, apple, citrus fruits), spices (ginger, turmeric), aromatic herbs, or even superfoods like coenzyme Q10.
Some brands have developed kombucha in powder or capsule form for easier consumption. And it's not just the drink that's successful; there are already breads, vinegars and other functional foods made from the fermentation of kombucha.
Another interesting fact: traditional kombucha contains microdoses of alcohol (less than 1% in most commercial products), which is why it is considered suitable as non-alcoholic beverageOnly in poorly controlled home preparations can it exceed this level.
Frequently Asked Questions About Kombucha Tea
Is kombucha suitable for children? Not recommended for children under 6 years of age, especially if homemade, due to the presence of live microorganisms and alcohol. Always consult your pediatrician.
Can it help lose weight? Some sources suggest that, being low in calories and sugars, it can be useful as sugary drink substituteHowever, no studies show that kombucha alone causes weight loss.
¿How to preserve kombucha? It is best keep it refrigerated and consume it within a few days of opening the container. Outside the refrigerator, it can continue to ferment and its flavor can vary.
Are there any side effects if I take too much? Taking large amounts can cause digestive discomfort in sensitive individuals, as well as mild laxative effects or bloating. If this occurs, reduce the dose or take a break.
The popularity of kombucha tea is no coincidence: it combines ancient history, unique flavor and a long list of nutrients, antioxidants and functional compounds that support its reputation as a healthy drink. However, it shouldn't be considered a miracle cure or a substitute for medical treatment. If you decide to try it, always choose reliable brands and maintain a balanced diet, enjoying all the benefits this fermented beverage has to offer. Kombucha can become your ally if you're looking for a boost of vitality, a healthy gut, and a refreshing, varied, and natural alternative.
