Health Benefits of Kombucha
kombucha has been used for more than 2,000 years. While research is limited, there is evidence that the fermented Tee some health Advantages offers. So he should, among other things, the heart and gut health support financially.
The popularity of this fermented and lightly carbonated drink has exploded in recent years. But what is driving this kombucha boom? The drink is said to help shed extra pounds, fight disease and keep your heart in good shape. Registered Dietitians Julia Zumpano and Maxine Smith explain in one Contribution the Cleveland Clinic (USA), what is the truth behind such claims.
Kombucha is a fermented drink made from tea (usually either black or green), sugar (or agave syrup or honey), bacterial cultures and yeast. The brew typically ferments between a week and a month.
The end result is a lightly carbonated drink that typically has a Essiggeschmack hat. (“It has a very specific taste”sagt Zumpano.)
Through the fermentation process, kombucha becomes something Alcohol added. The alcohol content is usually less than 0.5%, allowing traditional kombucha to be sold as a non-alcoholic beverage.
Possible benefits of kombucha
Probiotics are “healthy little microbes” in kombucha that can do a lot of good for your body. Many of Kombucha’s touted benefits are similar to others fermented Foods like sauerkraut, pickles, kimchi, kefir, and yogurt.
But research on what kombucha is really for Health does is somewhat limited: “There aren’t many high-quality, robust studies to back the kombucha hype”so Smith.
However, compounds contained in kombucha have already been linked to health benefits connected.
“I wouldn’t expect weight loss if you only drink kombucha and no other nutritional and nutritional supplements motion changes make”explains Zumpano. “It’s not that easy.”
But drinking kombucha can be a positive step within one weight loss plan – especially if you’re using the tea as a substitute for nutritionally empty soda pop. Just be careful what product you buy when counting calories.
“Some kombucha strains are stronger sweetened than others, so try to choose one with less sugar”rat Zumpano.
Another potential weight loss benefit? The little bit of caffeine in kombucha can help boost your metabolism to burn more calories. investigations have shown that caffeine can promote weight and body fat reduction.
Kombucha is packed with antioxidants and polyphenols that protect your body from damage. This can contribute to chronic inflammation that can lead to health problems such as heart disease, cancer and arthritis.
“Polyphenols are known to act as powerful antioxidants in the body and reduce inflammation, which is the root cause of many diseases”explains Smith. “And the fermentation process actually increases the amount of polyphenols.”
But kombucha should not be viewed as a miracle cure for inflammation. “Drinking kombucha alone will not suppress inflammation throughout your body”warnt Sweetness. “But when you eat kombucha with an anti-inflammatory diet like that Mediterranean diet combine it can help. Take a holistic approach.”
Promotion of gut health
Not all bacteria are bad. “Good” bacteria are essential for the gut microbiome to thrive — and include fermented foods like kombucha Probioticswho help with this.
“Kombucha can really help those good, healthy ones gut bacteria to feed and multiply, which can help reduce bad bacteria”sagt Zumpano. “Maintaining this balance can have a positive impact on your digestive system and overall health and longevity.”
Strengthening of the immune system
Kombucha also contains large amounts of B vitaminswhich are key to keeping your immune system running.
The fermented tea is also rich in acetic, glucuronic and D-saccharic acid. These organic acids can be antimicrobial, making them valuable in fighting bad bacterial growth, Smith says.
Also polyphenols deserve a mention here as they may help regulate your immune system in addition to fighting inflammation.
reduce risk of cancer
Could Kombucha be a useful ally in the fight against cancer? Some research results suggest that antioxidants in fermented tea may offer some protection against the disease.
„cell damage lead to cancer and other diseases”sagt Zumpano. “The more cells we protect with antioxidants, the less damage we have – and that can really help reduce the risk of cancer.”
Enzymes and acids in kombucha can help the liver get rid of unwanted compounds in the body, Smith explains. One Study even suggests that kombucha may have potential as a therapeutic dietary supplement to combat fatty liver disease.
Eating a healthy diet is key to protecting your heart — and there’s evidence that a few sips of kombucha can help Herz can benefit.
Studies show that kombucha has “good” HDL cholesterol can raise and lower “bad” LDL cholesterol, Zumpano notes. “Kombucha has been shown to limit plaque build-up in the arteries”she adds.
Do not exaggerate
Drinking too much kombucha can potentially cause reactions like Headachenausea, gastrointestinal problems or ketoacidosis (a medical emergency where there is too much acid in the blood).
“One Stay married is also possible when homemade kombuchas are fermented in clay pots or other containers that leach lead into the finished drink”warnt Smith.
Homemade products can spoil or be contaminated with too much yeast. (Look for unusual coloring or an odor resembling nail polish.) “Most commercially packaged kombuchas in stores are perfectly fine”assures Smith.
How much can be drunk?
The US health agency Centers for Disease Control and Prevention (CDC) indicates that drinking about 120 milliliters of kombucha per day “should not have any adverse effects in healthy individuals”. Note that most kombucha bottles sold in stores contain more than this amount. If you’re new to kombucha, it’s best to start small.
The limitation of serving size will also help keep added sugars in check, Smith notes. Check the nutrition label for “added sugar” content, and remember that four grams of added sugar is equivalent to one teaspoon of sugar.
Who should avoid kombucha
If you pregnant or have a compromised immune system, it’s probably best to find another drink of your choice, says Smith. Kombucha is also generally not recommended for young children. (ad)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
- Cleveland Clinic: Is Kombucha Good for You?, (Abruf: 07.03.2023), Cleveland Clinic
- Reza Tabrizi, Parvane Saneei, Kamran B Lankarani, Maryam Akbari, Fariba Kolahdooz, Ahmad Esmaillzadeh, Somayyeh Nadi-Ravandi, Majid Mazoochi, Zatollah Asemi: The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials; in: Critical Reviews in Food Science and Nutrition, (veröffentlicht: 18.10.2018), Critical Reviews in Food Science and Nutrition
- Thida Kaewkod, Sakunnee Bovonsombut & Yingmanee Tragoolpua: Efficacy of Kombucha Obtained from Green, Oolong, and Black Teas on Inhibition of Pathogenic Bacteria, Antioxidation, and Toxicity on Colorectal Cancer Cell Line; in: Microorganisms, (veröffentlicht: 14.12.2019), Microorganisms
- Chanbin Lee, Jieun Kim, Sihyung Wang, Sumi Sung, Namgyu Kim, Hyun-Hee Lee, Young-Su Seo & Youngmi Jung: Hepatoprotective Effect of Kombucha Tea in Rodent Model of Nonalcoholic Fatty Liver Disease/Nonalcoholic Steatohepatitis; in: International Journal of Molecular Sciences, (veröffentlicht: 13.05.2019), International Journal of Molecular Sciences
- Centers for Disease Control and Prevention: Unexplained Severe Illness Possibly Associated with Consumption of Kombucha Tea — Iowa, 1995, (Abruf: 07.03.2023), Centers for Disease Control and Prevention
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.