Daily Kombucha Consumption Linked to Blood Sugar Control, Weight Management & More, But Experts Warn of Potential Risks
New Delhi: A growing body of research suggests daily kombucha consumption may offer a range of health benefits, from improved blood sugar levels to boosted immunity. However, health professionals caution that teh fermented tea isn’t for everyone and potential side effects exist.
Kombucha,a fermented tea drink,has gained popularity for its purported health advantages. Here’s a breakdown of nine potential benefits, alongside significant safety considerations:
1. Rich in Probiotics: Kombucha is a source of probiotics,beneficial bacteria that support gut health.
2. contains Antioxidants: The drink is packed with polyphenols and antioxidants, compounds that combat cell damage.
3. May Improve Cholesterol Levels: Some studies indicate kombucha may positively influence cholesterol levels.
4. May Help with Blood Sugar Control: A 2023 study published in Frontiers in Nutrition showed promising results for people with type 2 diabetes.Participants who drank 240 mL of kombucha daily for four weeks saw improvements in blood sugar levels.
5. Supports Weight Management: replacing sugary sodas with kombucha can definitely help reduce calorie intake. Plus, its small amount of caffeine may slightly boost metabolism. A review in Critical Reviews in Food Science and Nutrition confirmed caffeine’s role in fat burning and weight loss.
6. Reduces Inflammation: Kombucha contains polyphenols and antioxidants that may help reduce inflammation, a key factor in conditions like heart disease and arthritis.
7. Boosts Digestion and Immunity: Its probiotics can improve digestion and maintain a healthy gut microbiome. Kombucha is also rich in B vitamins and organic acids that support the immune system. “A healthy gut is closely linked to overall immunity,” adds nutritionist Avni Kaul.
8. Provides B Vitamins: Kombucha is a source of essential B vitamins.
9. Offers Organic Acids: The drink contains organic acids that contribute to overall health.
Is Kombucha Safe for Everyone?
Despite its benefits, kombucha is not universally safe. Individuals with weakened immune systems or underlying health conditions should exercise caution. Potential side effects include:
* Upset stomach or bloating
* Allergic reactions
* Headaches or dizziness
* Risk of infection from contaminated home-brewed batches
* Possible alcohol content from fermentation (though usually under 0.5 percent)
In rare cases, especially when brewed or stored improperly, kombucha has been linked to serious health issues due to contamination or over-fermentation. the Centers for Disease Control and Prevention (CDC) advises that drinking up to 4 ounces (about 120 mL) per day is likely safe for healthy individuals.
How is Kombucha Made?
Making kombucha at home involves brewing black or green tea, adding sugar, and then fermenting it with a SCOBY for 7-14 days. The process requires attention to cleanliness and temperature. The steps include:
* Brew sweet tea and let it cool.
* Add SCOBY and starter tea (from a previous batch).
* Cover and let it ferment in a clean glass jar at room temperature.
* Taste after a week, it should be tangy and slightly sweet.
* Bottle and refrigerate once it reaches the desired flavor.
According to nutritionist Avni Kaul, ”Kombucha can be a healthy addition to yoru diet, but like any fermented food or supplement, the key is moderation.”