Kombucha Beer: Healthy Beverage Or Just Another Fad?

Kombucha is a fermented drink made from tea, sugar, and bacteria. It has been consumed for thousands of years and is known for its health benefits, including improved gut health and digestion, reduced inflammation, and potential weight loss. However, with the rise of hard kombucha, which has a higher alcohol content, people are questioning whether kombucha is still a healthy choice. Hard kombucha is made by extending the fermentation process to increase the alcohol content, but this may reduce or eliminate the beneficial probiotics found in regular kombucha. While hard kombucha may be a healthier alternative to other alcoholic drinks, it still carries the same risks as consuming any type of alcohol. So, is kombucha beer healthy? The answer is nuanced, and while kombucha itself may offer health benefits, the addition of alcohol in kombucha beer may negate some of those benefits.

Kombucha's probiotic effects

Kombucha is a fermented drink made from tea, sugar, bacteria, and yeast. It is presumed to offer various health benefits, including boosting the immune system, aiding weight loss, and protecting against heart disease and cancer. However, these claims are not yet backed by scientific evidence, and valid medical studies on kombucha are limited.

One of the key benefits of kombucha is its probiotic content. Probiotics are live bacteria and yeasts that help restore the natural balance of bacteria in the gut, including the stomach and intestines. They are often referred to as 'good' or 'friendly' bacteria. Kombucha contains strains of beneficial bacteria, such as lactic-acid bacteria, that can promote gut health, support digestion, reduce inflammation, and aid in weight loss.

The probiotics in kombucha provide your gut with healthy bacteria, which can have a positive impact on your overall health and wellbeing. They can help relieve symptoms of IBS, improve skin health, and support the synthesis of vitamins and minerals to fight off illness. Additionally, kombucha is a good source of prebiotics, which are high-fibre foods that help healthy bacteria grow in your digestive tract.

However, it is important to note that not all kombuchas are created equal when it comes to probiotic content. To ensure you are consuming beneficial probiotics, choose kombuchas that have been traditionally brewed and fermented. Some kombuchas may undergo a pasteurisation or filtration process, which can reduce the effectiveness of the probiotics. Therefore, it is always worth researching how a kombucha has been brewed before assuming it contains healthy probiotic cultures.

Alcohol content in kombucha

Kombucha is a fermented drink, so it does contain alcohol. However, it typically only has trace amounts and is considered non-alcoholic. The Alcohol and Tobacco Tax and Trade Bureau (TTB) considers kombucha non-alcoholic if it contains less than 0.5% alcohol. This level applies to most commercial kombucha products.

Kombucha is made through a fermentation process using tea, bacteria and yeast. The yeast consumes sugar and transforms it into ethanol, which the bacteria then feed on, turning it into acetic acid and giving kombucha its distinctive sour taste. However, the bacteria do not consume all of the ethanol, so some is left in the kombucha, resulting in a slightly alcoholic beverage.

The amount of alcohol in kombucha can vary depending on the brand and the brewing process. Commercially produced kombucha must contain less than 0.5% alcohol to be sold as a non-alcoholic beverage. At these levels, it is very difficult to get drunk off kombucha, and you would have to drink many bottles in a short period to feel any effects.

Homemade kombucha, on the other hand, can contain much more alcohol than store-bought varieties, as the fermentation length and environment are often less controlled. Generally, if the yeast are more active (for example, if they are warmed or have a longer fermentation time), there will be more alcohol in the finished kombucha, ranging from 0.5% to 3% ABV, or even higher.

In recent years, a new type of kombucha called "hard kombucha" has emerged, which has a higher alcohol content than traditional kombucha. Hard kombucha has a longer brewing time, which produces more alcohol. While the alcohol content can vary depending on the brand, hard kombucha typically contains around 4-7% alcohol by volume, similar to beer and wine. As a result, hard kombucha is considered an alcoholic beverage and is regulated as such.

Nutritional value of kombucha

Kombucha is a fermented tea that has been consumed for thousands of years. It is made by adding a symbiotic colony of bacteria and yeast (SCOBY) to sweetened green or black tea and allowing it to ferment at room temperature. This process results in a probiotic drink with a sour and mildly fizzy taste. While kombucha is known for its presumed health benefits, its exact nutritional value has been the subject of debate and ongoing research.

One 8-ounce (240ml) serving of kombucha provides approximately 29 calories, with 8 grams of carbohydrates and no protein, fat, or fibre. Kombucha is an excellent source of B-complex vitamins, including thiamin, niacin, and vitamin B12. It also contains vitamin C and other antioxidants. The amount of caffeine and sugar in kombucha can vary depending on the brand and preparation, with some containing fruit juice or additional sweeteners.

Kombucha is often touted for its potential health benefits, including improved digestive health, reduced liver toxicity, antimicrobial properties, and weight loss promotion. However, additional research is needed to confirm these benefits fully. The drink's high acidity can also pose potential dental issues, and the live bacteria may be harmful to pregnant or breastfeeding women. Furthermore, the fermentation process can increase the alcohol content, making it unsuitable for individuals who need to avoid alcohol.

While kombucha offers a range of potential nutritional benefits, it is important to consume it in moderation and be mindful of potential risks, especially for individuals with specific health conditions.

Health benefits of kombucha

Kombucha is a fermented drink made from tea (usually black or green tea), sugar, and "healthy" bacteria. The drink has been consumed for thousands of years and is known for its health benefits, which include:

Probiotics and Gut Health

Kombucha contains probiotics, which provide the gut with healthy bacteria. These bacteria can improve digestion, reduce inflammation, and aid in weight loss. Kombucha's fermentation process increases the amount of polyphenols in the drink, which act as strong antioxidants in the body and decrease inflammation.

Boosting the Immune System

Kombucha is high in B vitamins, which are essential for a well-functioning immune system. The drink also contains organic acids such as acetic, glucuronic, and D-Saccharic acids, which have antimicrobial properties and can help fight against bad bacterial growth.

Liver Health

Kombucha, especially when made with green tea, has antioxidant effects on the liver. Studies have shown that drinking kombucha regularly reduces liver toxicity caused by toxic chemicals. This makes it a promising area of research for people with liver disease.

Killing Harmful Bacteria

Kombucha contains acetic acid, which is also found in vinegar and has strong antibacterial properties. It can kill potentially harmful microorganisms such as E. coli and Salmonella typhi.

Reducing the Risk of Heart Disease

Kombucha can improve markers of heart disease by increasing "good" HDL cholesterol and decreasing "bad" LDL cholesterol. The drink also protects LDL cholesterol particles from oxidation, thought to contribute to heart disease.

Managing Type 2 Diabetes

Kombucha has been found to slow down carbohydrate digestion and reduce blood sugar levels in diabetic rats. Human studies have also shown that consuming kombucha can lower fasting blood sugar levels and improve blood sugar responses to high glycemic index meals in healthy adults.

Protecting Against Cancer

Kombucha has been found to prevent the growth and spread of cancerous cells in test-tube studies, possibly due to its high concentration of tea polyphenols and antioxidants. Tea drinkers are also less likely to develop various types of cancer.

Risks of drinking kombucha

Kombucha is generally considered safe when consumed in moderate amounts. However, drinking too much kombucha or consuming it in the wrong form may produce harmful side effects. Here are some risks associated with drinking kombucha:

Digestive Issues

Kombucha is a carbonated drink that contains compounds called FODMAPs, specific carbohydrates that can cause digestive distress in many people, especially those with IBS. Consuming too much kombucha can lead to bloating, gas, and diarrhea.

Excess Calorie and Sugar Consumption

Kombucha can be high in calories and sugar, with some brands containing up to 120 calories and 28 grams of sugar per bottle. Drinking kombucha daily may contribute to excess calorie consumption and increase the risk of weight gain. Additionally, the added sugars in sugar-sweetened beverages have been linked to an increased risk of diabetes, obesity, fatty liver, and heart disease.

Dangerous for Certain People

Kombucha is unpasteurized and contains a mix of bacteria and yeasts, which can promote the growth of opportunistic bacteria. This can lead to severe side effects in people with weakened immune systems, such as those with cancer, kidney disease, or HIV. Pregnant and breastfeeding women should also avoid kombucha due to its small amounts of caffeine and alcohol.

Excess Caffeine Consumption

Kombucha is usually made with black or green tea, which naturally contain caffeine. Although the caffeine content in kombucha is low compared to traditional brewed tea, consuming too much can impact those sensitive to stimulants. People sensitive to caffeine may experience anxiety, jitteriness, or sleep disruptions.

Tooth Erosion

The fermentation process in kombucha creates acids such as acetic acid, which gives it a tangy flavor. However, drinking too much kombucha may put your teeth at risk of erosion due to the low pH level of the drink.

Contamination

Improper handling or poor control of the environment during the fermentation process may lead to contamination. Kombucha contaminated with other bacteria or yeasts may be dangerous to drink. Additionally, porous pots or containers with resins or glazes that contain lead or other contaminants may leech harmful substances into the kombucha.

Frequently asked questions