Kombucha, what is it?
Kombucha is traditionally made from a sweet solution of black tea in which a strain in the form of a gelatinous disc called a SCOBY - an acronym for symbiotic cultures of bacteria and yeast - is immersed.
It is this SCOBY that allows the drink to ferment, giving it its acidic taste and effervescence after an average of 2 weeks.
Nutritional and caloric values of kombucha
Kombucha is a low-sugar drink, generally containing between 1 and 4g of carbohydrates per 100ml, and therefore between 4 and 16 calories per 100ml, depending on the brand or recipe used if it is made at home.
On average, there are 1.4 g of carbohydrates and 9.5 calories per 100 ml.
However, the nutritional value of kombucha lies in the probiotics it contains.
However, the type and amount of probiotic bacteria is very variable and depends on the type of tea used, the yeasts and ferments chosen, the fermentation method and the incubation period.
Health benefits of kombucha
A true probiotic cocktail and rich in micronutrients, kombucha has many health benefits:
Strengthens the immune system
The fermentation of kombucha produces many antioxidants, mainly polyphenols and flavonoids.
These valuable micronutrients, known to limit the effects of oxidative stress, also play a role in the immune system by protecting the thymus.
In addition, the probiotic bacteria in kombucha make it effective in strengthening the intestinal flora, which is essential for a good immune system.
Protecting us from surrounding viruses by boosting our immune system is therefore the main virtue attributed to kombucha.
Improve digestion
By feeding our gut microbiota with good bacteria, kombucha, like all fermented foods - kefir, sauerkraut, miso, yoghurts, fermented vegetables - would help improve digestion.
Blood sugar regulation
A study conducted on diabetic rats showed that regular consumption of kombucha was able to slow down the digestion of carbohydrates, thereby lowering blood sugar levels.
Although the study is promising, it is unfortunately not sufficient to claim that such a result would be obtained in humans.
On the other hand, the very low amount of carbohydrates in kombucha makes it much more interesting than any sugary drink for those watching their blood sugar!
Limiting the risk of bowel cancer
A recent study, conducted in 2019, looked at the effects of kombucha on colorectal cancer.
It concludes that "kombucha tea can be considered as a potential source of antioxidant, pathogenic enteric bacteria inhibition and toxicity in colorectal cancer cells".
How to make kombucha?
Kombucha Ingredients
To make 1 litre of kombucha, you will need the following ingredients:
- 1 litre of water
- 2 tablespoons apple cider vinegar
- 100g of sugar
- 3 tea bags - black or green or both
- 1 SCOBY (easy to find on the internet)
Preparation
- Make a syrup with the sugar and water in a pan, stirring regularly.
- Soak the tea bags in the syrup
- Leave the sweetened tea to cool
- Add the two tablespoons of cider vinegar
- Pour the mixture into a large jug
- Immerse the SCOBY (make sure your hands are clean)
- Cover the jar with a clean tea towel with a rubber band (avoid metal lids).
- Leave to ferment in a dry place away from light, checking regularly. Note: There should be no traces of green or white mould, just a light veil after 2-3 days.
- After 10 days, your drink is ready: you can filter it before bottling.
Contraindications and allergies
Care should be taken when making your own kombucha, as this drink is not pasteurised and is therefore susceptible to the development of harmful bacteria or fungi.
Therefore, make sure to use clean containers, wash your hands thoroughly before preparation and even wear disposable gloves when handling the SCOBY.
It is especially important to watch out for possible traces of mould on the SCOBY or in the water.
Although rare, some serious cases of infection have been reported after drinking homemade kombucha.
Weak and immunocompromised people, as well as pregnant or breastfeeding women, should avoid consuming homemade kombucha and prefer commercial kombucha, which is produced under stricter hygiene rules.
Also beware of people with brittle teeth: the pH of kombucha is very low, which can damage tooth enamel if consumed in large quantities.
The use of a straw may be recommended to protect the teeth.