A Beginner’s Guide to Kombucha

I was first introduced to kombucha a few years ago when I was dealing with digestive issues. In addition to eating probiotic foods, I started drinking store-bought kombucha from my local health food store. Every now and then I would hear things like “kombucha is so high in sugar!” or “kombucha is just the soda pop of the health food industry”. With all of the conflicting information on the internet, I decided to do some investigating of my own.

Just last month, I attended an amazing workshop with holistic nutritionist, Kathrin Brunner and herbalist, Andrew Hodge, where we delved into all the facts and learned how to brew our own kombucha. I still can’t believe how easy (and inexpensive!) it is to make and am so excited to share what I have learned with you guys!

SO WHAT EXACTLY IS KOMBUCHA?

Kombucha is an ancient fermented probiotic tea that has been around for thousands of years. Believed to have originated in China in 221BC, kombucha is considered to be a healing tonic due to it’s amazing health benefits. It has recently gained popularity in the Western world and can be found at many organic and health food stores. Kombucha is slightly effervescent with an acquired taste that can best be described as tart and “vinegary”.

WHAT ARE THE HEALTH BENEFITS? 

Kombucha has a variety of health benefits that help support many bodily functions:

Kombucha contains live enzymes and probiotics which assist with digestion, detoxification and keep our intestinal bacteria in balance. It also contains an organic compound called lactic acid, which helps support the growth of healthy bacteria in the intestines. When you have a healthy gut, your body is able to absorb nutrients and rid itself of toxins more effectively. This can have a profound effect on your energy levels and overall health. These organisms not only promote healthy digestive function, they also strengthen the immune system, reduce inflammation and promote weight loss.

Kombucha is high in antioxidants which also support the immune system, assist with detoxification and fight free radical damage. It contains vitamin C and a powerful antioxidant called DSL (D-saccharic acid-1,4-lactone), which is only present in fermented tea. These antioxidants help to protect our body from oxidative damage, impaired immunity, inflammatory diseases and cancer. Kombucha is also high in glucaric acid, which supports cellular detoxification and may help reduce the risk of cancer. (1)

WHAT IS THAT SLIMY JELLY THING?

I love seeing the look on my friend’s faces when they come over and spot the massive jar of kombucha fermenting above the fridge. “What the heck is that!?” Well, it’s basically the powerhouse of the entire operation. SCOBY stands for “symbotic culture of bacteria and yeast”, and that’s exactly what it is! It’s the home for good bacteria and yeast, that turns your sweetened tea into fermented kombucha. The SCOBY also acts as a barrier by protecting the kombucha from the outside world. You can get one from a kombucha-brewing friend or order a fresh one online. I haven’t done this myself, but it’s also possible to grow your own. This takes roughly 2-4 weeks, so keep that in mind when you’re ready to get started.

DOES IT CONTAIN CAFFEINE?

 Kombucha is made with brewed tea, which contains caffeine. There are conflicting opinions about whether or not the caffeine content decreases throughout the kombucha brewing process. Luckily, you do not need to use caffeinated tea to make a successful brew! If you are caffeine-free or trying to cut back, you can use tea that has been decaffeinated.

I like to use plain green tea when brewing kombucha, as it is low in caffeine (about 35mg per cup) and has many health benefits. Green tea contains L-theanine, an amino acid which works synergistically with caffeine. It helps to balance mood and provides a mild energy boost without the crash that is often associated with coffee and other caffeinated beverages. Green tea is also high in antioxidants which contribute to anti-aging and may reduce the risk of cardiovascular disease and cancer. It is effective at boosting metabolism and is linked to fat burning and weight loss.

IS IT HIGH IN SUGAR? 

Going into the workshop, I was very skeptical about the sugar content of kombucha. Some of the brands I came across contained upwards of 20g of sugar per serving. What I learned is that sugar is used to feed the scoby during the fermentation process. So essentially, the sugar is for the scoby to consume, not for you. Without sugar, there would be no fermentation and the scoby would eventually die. By the time the whole process is done, there is only about 2-6g of sugar left per cup of kombucha. The longer you let it ferment, the less sugar there will be in the finished product. If you look at it in perspective, 1 cup of orange juice contains about 24g of sugar!

The reason why some store-bought kombucha is high in sugar is because it contains added sugars. This is often added after fermentation to add flavour and sweeten the kombucha. It is best to check the ingredient labels for added sugars and stay away from these brands. Alternatively, you can make your own for less than 30 cents a bottle and have control over quality, flavour and sweetness!

So let’s get started, shall we?

I hope you guys have fun brewing your own homemade kombucha! If you’re interested in trying a second ferment to add flavour, check out my recipe for Hibiscus Kombucha (pictured above).

References:

1. http://www.ncbi.nlm.nih.gov/pubmed/20015711