7 kombucha weight loss benefits You probably don’t know!
What is Kombucha and how effective is it in weight loss?
Before, you could only get Kombucha drinks in hip and trendy cafes. Now, you can find them in supermarkets. The reason for this is the many claims that are made about the kombucha weight loss benefits. But what does science say about this? For those who do not know what Kombucha is: And they have not tried it yet; we must say that Kombucha is an ancient drink with a strange taste consumed in various forms. In the following, we will read about the properties, harms, and methods of consuming Kombucha and see what Kombucha’s weight loss benefits are. And how true are the claims about its weight-loss benefits? Stay with us.
What is Kombucha?
Let’s see what Kombucha is first. Kombucha is an ancient drink that was consumed in China more than 2200 years ago due to its strong detoxifying and energizing properties. With the expansion of trade routes, Kombucha made its way to Russia and then to other parts of Eastern Europe. During World War II, Kombucha entered Germany and became common in France and North Africa in the 1950s. In 1960s, Swiss scientists claimed that Cambodia had properties similar to yogurt for the human gut and was very useful for it, and since then, more attention has been drawn to this drink.
Kombucha is made from green or black tea, and detailed scientific instructions are available. During fermentation, the taste of Kombucha changes from a sour fruit-like taste to a mild vinegar-like taste after a relatively long period.
Kombucha tea is a fermented beverage made from tea, sugar, bacteria, and yeast; although it is sometimes referred to as Kombucha mushroom tea,” Kombucha is not a mushroom. A colony of bacteria and yeast.
Kombucha tea is made by adding this bacterial colony to sugar and tea and allowing the mixture to complete the fermentation process. The resulting liquid contains vinegar, B vitamins, and several other chemical compounds.
People like Kombucha say that it helps prevent and treat diseases like cancer and high blood pressure. Of course, many of these claims have no scientific basis.
There is evidence that Kombucha tea may have some of the same health benefits as probiotic supplements, such as boosting the immune system and keeping you from getting constipated.
But there aren’t a lot of good medical studies about what role Kombucha plays in human health, and there are risks to using this product that should be thought about.
There have been reports of side effects such as upset stomachs, infections, and allergic reactions in kombucha tea drinkers. Kombucha tea is often made at home, where the conditions are not always clean. This makes it more likely that the finished product will be contaminated.
For example, when low-quality ceramic teapots are used to make this product, lead poisoning may occur, as the acids in Kombucha tea can remove lead from the ceramic glaze. Lead is hazardous to the human body.
In short, there are many fans and enemies of Kombucha around the world! Many claim that there is insufficient evidence to prove the kombucha weight loss benefits, and at the same time, several cases of harm have been reported.
So, if you want to be safe, you shouldn’t drink Kombucha tea until you know for sure what benefits it has for your health.
Kombucha fans, on the other hand, point to different reports about the benefits of this drink to say that it is a good thing to drink.
Read on to learn more about the weight-loss benefits of kombucha. We will see what science says about the advantages and disadvantages of this product.
Kombucha is an old drink with a weird taste that can be drunk in many different ways.
What are the kombucha benefits for weight loss?
After learning what Kombucha is, we will see what science has to say about the properties of this ancient potion.
1-Kombucha, a potential source of probiotics
Probiotics provide healthy gut bacteria. These bacteria can have a positive effect on improving digestion, reducing inflammation, and even promoting weight loss. For this reason, adding beverages such as Kombucha to the diet may improve human health in many ways.
2-Kombucha may offer the benefits of green tea
Green tea is one of the healthiest drinks on earth. Therefore, when Kombucha is made based on green tea, it can have similar properties in increasing calorie burning and weight loss, reducing abdominal fat, lowering cholesterol levels, and controlling blood sugar.
Studies also show that consuming green tea reduces the risk of prostate, breast, and colon cancer.
3-Kombucha contains antioxidants.
Kombucha seems to have antioxidant effects on the liver, especially when made with green tea. Studies with mice show that drinking Kombucha every day makes the liver much less sensitive to chemicals.
Unfortunately, no studies have been performed on humans in this area, but researchers hope that in the future, Kombucha will be used as a drug to treat toxic livers.
4-Kombucha can kill bacteria.
One of the main things that is made when Kombucha ferments is acetic acid, which is also found in large amounts in vinegar. Like the polyphenols in tea, acetic acid can kill many harmful microorganisms.
Kombucha made from black or green tea appears to have strong antibacterial properties, especially against infectious bacteria and Candida yeast.
These antimicrobial effects stop bad bacteria and yeasts from growing, but they don’t hurt the good probiotic bacteria and yeasts that help Kombucha ferment.
One of the main things that is made when Kombucha ferments is acetic acid, which is also found in large amounts in vinegar.
5-Kombucha reduces the risk of heart disease.
Heart disease is the leading cause of death in the world. Studies in mice show that Kombucha can improve two markers of heart disease, “bad” LDL cholesterol and “good” HDL cholesterol, in less than 30 days.
More importantly, tea (especially green tea) protects LDL cholesterol particles from oxidation. Oxidation of LDL particles is thought to cause heart disease.
Green tea drinkers are up to 31 percent less likely to develop heart disease, and this can be another kombucha weight loss benefit.
Kombucha helps manage type 2 diabetes.
More than 300 million people around the world are currently battling type 2 diabetes. The disease is characterized by high blood sugar levels and insulin resistance.
A study in diabetic rats showed that Kombucha slowed down the digestion of carbohydrates, which lowered blood sugar levels. Kombucha also improves liver and kidney function.
Kombucha made from green tea is probably more helpful because green tea alone has been shown to lower blood sugar levels.
A study of nearly 300,000 people found that green tea drinkers were 18 percent less likely to develop diabetes.
7-Kombucha protects against cancer
Kombucha’s weight-loss benefits, which show up in laboratory studies due to its high concentration of polyphenols and antioxidants, inhibit the growth and spread of cancer cells.
Even though it’s not clear how tea polyphenols fight cancer, it’s thought that they stop genes from changing and cancer cells from growing while making more cancer cells die.
For this reason, it is interesting to know that people who drink tea are much less prone to various types of cancer. Kombucha has a lot of polyphenols and antioxidants, which slow the growth and spread of cancer cells.
What are the side effects of consuming Kombucha?
We saw what Kombucha’s weight-loss benefits are. But overconsumption of Kombucha can also have serious side effects.
Some people who drink Kombucha may get indigestion, which can cause symptoms like bloating, nausea, and vomiting. These side effects may be more common in people who consume too much Kombucha.
Also, some people may not be able to handle Kombucha well or have a hard time digesting it.
Some people drink Kombucha as a sweet and carbonated substitute for soda. While Kombucha may have benefits for the body, it contains calories.
Of course, plain Kombucha does not have many calories, but some manufacturers may add sugar or sugar-rich juices to flavor their Kombucha.
People on slimming diets should avoid the extra calories of this type of fruit, Kombucha. People with diabetes should also be aware of the calories, carbohydrates, and sugar content of Kombucha.
In order for the probiotic bacteria in Kombucha tea to grow, they need sugar to feed on during the fermentation process. Many manufacturers also add extra sugar or sugar-rich juices to the glass.
Research shows that people who drink more sugary drinks have a higher risk of developing non-alcoholic fatty liver disease. So try to use simple Kombucha as much as possible.
Erosion of the teeth
Drinking too much Kombucha is harmful to the teeth. In the process of fermenting Kombucha, acids such as acetic acid are produced, which give the drink a spicy taste.
The release of acetic acid during the fermentation process lowers the pH level of the beverage and makes it acidic, so that the pH of Cambodian tea is less than 4.2. For this reason, drinking too much Kombucha can put teeth at risk of erosion.
Infection and the risk of infection
In some situations, Kombucha may not be appropriate for people with sensitive immune systems. For example, homemade Kombucha may not have been pasteurized, and thus a combination of different types of bacteria may grow in the beverage.
Even though many of these microbes may be helpful, some harmful microbes may grow in the same environment and during the fermentation process.
For this reason, people who are prone to infections, such as those with weakened immune systems, should avoid homemade Kombucha.
Too much caffeine
Kombucha is made based on tea, and depending on the type of tea, this drink can contain a lot of caffeine. If you are sensitive to caffeine or drink a lot of caffeinated drinks, drinking Kombucha may make you take in more caffeine, which can lead to symptoms like:
- Sleep problem
- Rapid or uneven heartbeat Heartburn
- Stomach upset
- Muscle tremors
Drinking Kombucha may increase caffeine intake in the body and cause anxiety.
Some people may have severe reactions to Kombucha, such as inflammation and liver toxicity. Of course, this is very rare. Therefore, people with liver problems are advised to drink Kombucha with caution.
What is the nutritional value of Kombucha tea?
We will see what kind and amount of nutrients are in 240 ml of this product:
A serving of organic Kombucha has about 8 grams of carbohydrates, most of which are sugar. There is no fiber in Kombucha.
The amount of sugar and carbohydrates in Kombucha varies depending on the brand and type of tea preparation. Some packaged brands on the market contain fruit juices that will result in more sugar:
One serving of Kombucha is fat-free.
Kombucha is a low-protein drink.
Vitamins and minerals
Like many other teas, Kombucha may have little nutritional value, but it does contain some B vitamins, such as thiamine and niacin. Because Kombucha is made with tea, it usually has some caffeine, but the amount can be different.
Kombucha can have small amounts of alcohol because of the fermentation process. It also has a variety of phytochemicals that come from the tea (and sometimes juice) that are added to the final product.
The calories in Kombucha vary depending on the composition and brand, but overall, this drink is low in calories. One serving of raw organic Kombucha has about 29 calories, most of which come from carbohydrates.
What is the method of consuming Kombucha?
Kombucha is consumed as a tea-based beverage. For this reason, it is commonly called Kombucha tea. This tea can be consumed both hot and cold.
What is the method of preparing a Kombucha drink?
You can find bottled Kombucha tea in the grocery store at most grocery stores, as well as at some chain stores. Raw Kombucha needs to be kept in the fridge to stop bacteria from growing and to stop the fermentation process.
To make Kombucha for weight loss benefits, you need a Kombucha breeder known as a SCOBY (also known as Symbiotic Culture of Bacteria and Yeast), along with black, green, or white tea, sugar, and water.
Brew the tea, add sugar to it, and let it cool. Then pour the tea into a glass and add SCOBY. Store the resulting mixture in a safe place and wait for it to ferment. Now you can enjoy your drink, hot or cold.
So far, we know the kombucha weight loss benefits and the method of preparing kombucha. We also know that tea, water, and sugar are all easy to find, but what about SCOBY? You can find SCOBY in grocery stores or online, and you can also get your SCOBY from a ready-made Kombucha bottle. For this purpose, you need the following materials:
Store-bought Kombucha: You should first buy a simple (non-flavored) Kombucha bottle because, from 2010 on, most store-bought Kombuchas are very “transparent” and “sterile.” It would help if you bought a Kombucha bottle with brown strings. These brown strings will be used to grow SCOBY.
Black Tea: To grow SCOBY, you have to use black tea! For brewing Kombucha, any caffeinated tea, such as green tea, white tea, or black tea, can be used. However, SCOBY is safely made from black tea only.
Sugar or white sugar (coconut sugar, raw sugar, honey, maple syrup, agave, stevia, etc.) are not effective in producing SCOBY. You need a few pounds of white sugar to grow bacteria.
Of course, do not worry about consuming a lot of sugar because, at this stage, we only feed the Kombucha breeder, also known as the Kombucha mother, to grow it, and in the end, almost no sugar will remain in the fermented tea.
Water: You can use tap water, and you do not need to use mineral water.
How to prepare SCOBY
1. Make sweet tea: In a small kettle, pour 2 cups of water and let it boil. Turn off the heat and add one teaspoon and three tablespoons of sugar; stir and allow to cool completely (to speed up the work, you can put the kettle in a sink full of cold water).
2: Mix tea with Kombucha, pour the already-made tea into a glass container, and use a mesh strainer to separate the leaves. Then add a cup of Kombucha (pre-made Kombucha, with the conditions mentioned above).
Storage: Cover the glass lid with a napkin and secure it with a rubber band, and then place the bottle away from direct sunlight (such as in storage) at a temperature above 21 degrees Celsius.
4—Fermentation completion time: It takes 2–4 weeks for a SCOBY to grow, so wait now! The SCOBY is produced as a disk on top of the solution, which you can remove after 15–15 days and use to prepare the Kombucha drink.
What are the ingredients for a Kombucha drink?
We discussed the benefits of kombucha for weight loss, and now we’ll get into the specifics of making it. The general sequence of tasks is as follows: Build SCOBY (1–4 weeks): To build the “Kombucha mother” described in the previous section.
Of course, SCOBY can also be purchased ready-made. First fermentation (6–10 days): To prepare the real Kombucha, Second fermentation (3–10 days): To carbonate Kombucha As we said in the last part of Kombucha, after preparing the SCOBY to prepare the main drink and in the first fermentation stage, you need the following materials:
- 14 cups (3.3 liters) of clean water
- 1 cup (200 g) white sugar
- eight black or green tea bags (or equivalent)
- 2 cups (470 ml) tasteless Kombucha
- one PC SCOBY
- large glass or ceramic container
At this point, you can make a Kombucha drink by following the instructions given earlier. But to improve the taste and quality of the product, you can also do the second fermentation step.
For this, you need a sweetener such as crushed fruits, honey, mint candy, etc., along with a bottle with a very tight lid. 3 to 10 days after mixing the Kombucha with the sweeteners and keeping the mixture in the bottle with the lid closed, the final product will have a lovely taste. Do you like it? Check out our weight loss recipe article.
Is it true that kombucha can help you lose weight?
We have come to the end of the article “What is Kombucha?” and now it is time to answer one of the most frequently asked questions about this drink.
Does Kombucha help you lose weight? You may be thinking, ‘Kombucha has sugar.” How can it be useful for weight loss?” It is important to note that approximately 90% of the sugar added to the beverage at the beginning of the production process is consumed during the fermentation process.
Remember, this is the sugar that yeast and bacteria eat, and almost nothing is left in the final drink (similar to what happens in bread making). So, if you drink Kombucha that is raw and organic, it can be a great alternative to soft drinks or fruit juices.
One of the best things about Kombucha tea is that it contains probiotics, which are “good” bacteria. Almost every cell in our body relies on bacteria, and when the balance of good and bad bacteria in the gut is unbalanced (called dysbiosis), our health is compromised.
Food allergies, bloating, poor bowel movements, and skin problems are just a few of the issues that can result from dysbiosis. Proper gastrointestinal function has an effect on overall health, but it can also help people lose weight.
A lot of research has shown that the gut microbiome is linked to both obesity and weight loss. Proper balance in intestinal bacteria helps digestion, the absorption of nutrients, and overall metabolism.
When our body is functioning correctly, it is more efficient at burning fat. But without a proper balance between intestinal bacteria, the human body cannot function properly.
Also, the acids in Kombucha, such as acetic acid, can benefit health and weight loss. Acetic acid is one of the ingredients in Kombucha that gives the drink a vinegar-like taste.
But more importantly, it has been shown to have a positive effect on insulin sensitivity and help lower fasting blood sugar. Acetic acid can stop the body from breaking down sugars and starches, which makes them less likely to raise blood sugar.
There are many things that affect your ability to lose weight, but controlling your glucose and blood sugar has a direct effect on your body’s ability to use fat as fuel instead of storing it in different tissues (especially in the abdomen). Acetic acid also helps kill infected bacteria.
Some people also feel a little more energetic after drinking Kombucha. This may be because it has caffeine in it. Therefore, drinking Kombucha tea before exercising will increase your power.
Also, as you know, green tea is one of the most popular beverages in the world of weight loss. This tea contains bioactive compounds such as polyphenols.
These compounds act as antioxidants in your body. So, if Kombucha is brewed based on green tea, it will contain the same ingredients as regular green tea and probably have the same benefits.
Scientists have found that drinking green tea can help you lose belly fat, improve your cholesterol levels, control your blood sugar, burn more calories, and more.
Kombucha tea contains antioxidants, even when brewed from black tea. Antioxidants are substances that kill active molecules and free radicals that can damage your body’s cells. Antioxidants made from foods or beverages are much better than supplements.
According to experts in traditional medicine, this drink has a relatively cold nature, and people who have a cold temperament should use this drink with hot-tempered substances to avoid freezing.
Regarding the kombucha weight loss benefits mentioned above:
As we said at the beginning of the article, “What is Kombucha?” Kombucha can be prepared with a variety of teas. Also, in the second stage of fermentation, by adding some fruits, you can add different flavors to the drink.
Accordingly, Kombucha drinks with other names such as plain Kombucha, green tea Kombucha, sour tea Kombucha, fruit Kombucha (Portuguese, kiwi, watermelon, cherry juice, barberry juice, etc.), steamed Kombucha, and Kombucha with cinnamon or ginger flavor are known as a fragrant vegetable.
Can we come to the end of the part where we talk about what Kombucha is? While Kombucha can help your overall health and may even have a positive effect on your weight loss efforts, it is not a magic pill or a weight loss potion. In addition, some side effects have been identified for this drink.
So, drinking a glass of this drink several times a week can be good for your body, but there is no need to overdo it. Kombucha can be good for your health in many ways, especially if it is made properly, in a clean place with clean dishes, organically, and without adding sugary juices, especially if it is made with green tea as the base.
But improperly prepared Kombucha can have adverse health effects. A safe option for you is to buy bottled Kombucha in the store.