Kombucha: benefits and recipe step by step!

Drink more fashionable than ever on Instagram, Kombucha, a fermented tea drink that has been consumed for centuries in many different cultures (and in different forms), is credited with enormous benefits.

WHAT IS KOMBUCHA?

Kombucha is a traditional fermented drink made from black tea and sugar. It contains a variety of vitamins, minerals and enzymes and has been prized by traditional cultures for its beneficial health properties.

To be more specific, Kombucha is a sweet tea that is fermented with SCOBY ( S ymbiotic C olony O f B acteria and Y easts), a symbiotic colony of bacteria and yeasts, to become a nutrient-rich beverage. The fermentation process lasts 7 to 12 days depending on the temperature and strength of the SCOBY. SCOBY consumes more than 90% of the sugar during fermentation, resulting in a low-sugar finished product. This process is similar to what would happen in sourdough bread or kefir.

Formerly seen as a very obscure drink, the bobos (but also health-conscious people) now snatch the popular Kombucha, available in most health food stores and local grocery stores, to the delight of business who make (a lot) of money with.

Many people also do it at home, in DIY mode using various batch and / or continuous brewing methods. But the basis for making it is to have the famous SCOBY, get to know it a little better, this big mushroom off!

SCOBY: a colony of microbes that wants you good!

SCOBY, or Symbiotic Colony of Bacteria and Yeast, is the collection of microbes responsible for processing sweetened tea into a probiotic drink. It is a living colony of beneficial organisms that turn sugar into healthy acids and probiotics.

SCOBY is often called "mushroom" (this is why kombucha is sometimes called "  mushroom tea ") is like a very unappealing rubbery disc that will cover the surface of the liquid that is brewed. to isolate it from the air. This allows fermentation in an anaerobic environment (without air).

You can also hear a SCOBY under the name: "The Mother of Kombucha" because it is the parent culture that creates the tea. During the brewing process, SCOBY also often creates a "child" culture or secondary culture about itself, which can then be used to brew other drinks, cool huh? Basically you buy a SCOBY once, and you can do it to infinity, give to girlfriends, etc.

If well cared for, the SCOBY can last for many years. In fact, I even know people who have SCOBY strains that are several generations old and have made new ones over the years. Ready to raise SCOBY?

And in terms of nutrition, what does Kombucha say?
As mentioned, this acidic fermented drink contains probiotics and beneficial acids . It is less caloric than other soft drinks with an average of 30 calories per 250ml glass. Kombucha is fat free and contains no protein.

A glass contains about seven grams of carbohydrates and about 20% of the daily value of B vitamins, this may vary depending on the brands.

How does it taste?

This fermented tea has a slightly sweet and slightly tart flavor, reminiscent of a shrub or vinegar drink. The flavor varies greatly depending on the brand and the brewing method. Kombucha tea at the end of the chain can also be flavored in a process called secondary fermentation by adding juices, fruits or herbs which gives it a very good taste.

BENEFITS AND PROBIOTICS OF KOMBUCHA

This ancient drink is associated with several health benefits. The nutrients it contains are wonderful for helping the body in a variety of ways. It is important to note, however, that studies on kombucha are lacking, although there is an abundance of anecdotal evidence.

To be clear, this is not a magic pill , but this mushroom tea can help the body work well by helping:

• detoxification of the liver
• the function of the pancreas
• the increase in global energy
• the digestion
• mood enhancement (help with anxiety or depression)
• decrease in Candida (yeast)
• assimilation of nutrients
• weight loss

1. Improved digestion
Research is still ongoing on how kombucha affects digestion, but we know that it contains probiotics, enzymes and beneficial acids and that these have been researched for their health benefits. .

Harvard Medical School explains that a healthy intestine has 100 trillion trillions of microorganisms from 500 different species identified. In this sense, we are really more "bacterial" than human. There has been a lot of emerging research on the dangers of a too "hygienic" environment and how the excessive use of antibiotics, soaps and antibacterials is literally changing the structure of our intestines.

Foods like kombucha, kefir, sauerkraut and other fermented products that contain billions of beneficial bacteria, enzymes and acids help keep the bowel balanced.

2. Natural detoxification and liver support
The liver is one of the body's main detoxification organs, yet Kombucha is rich in glucaric acid, which is beneficial for the liver and promotes its natural detoxification.

Since Kombucha also promotes digestion and helps maintain healthy intestinal bacteria, it helps the body to assimilate food more easily and quickly provides energy without caffeine .

3. Immune reinforcement
Kombucha is naturally rich in antioxidants and promotes the immune system. Again, there is no magic pill when it comes to immune function, it is better to support the body in its natural immune process.

It contains a compound called saccharic acid-1,4-lactone (or DSL) that has amazing antioxidant properties. This compound is not present in unfermented teas (although many teas are rich in other antioxidants), it has been specifically identified as beneficial for cell detoxification.

4. Can support joint health
Kombucha is a natural source of compounds called glucosamines , often recommended for joint health and to relieve joint pain. Glucosamines naturally increase hyaluronic acid in the body and help protect and lubricate the joints. In some trials, hyaluronic acid provided relief similar to over-the-counter pain relievers.

5. A more nutritious alternative to baking soda
Finally kombucha is an excellent alternative to sweet drinks such as soda. It is naturally gasified. This means that the secondary fermentation process naturally produces bubbles and carbonation. Sodas, on the other hand, are gasified artificially by forcing the carbonation in the liquid.

This sparkling fermented tea is an attractive alternative less sweet to other soft drinks and provides probiotics and nutrients that are not present elsewhere. Kombucha also contains less sugar than soft drinks.

Important warning about these benefits

I've had the chance to know and consume the Kombucha for years, long before it became ultra popular, and since then, I've seen thousands of articles appear on the 'Net' claiming that it heals everything from cancer to wrinkles! It is important to note that there are no confirmed studies on the benefits and safety of kombucha.

Certainly, many people praise its benefits and many people love its taste and the energy it provides. But do not expect the kombucha to solve all your health problems, it's a refreshing drink with some added probiotics, POINT.

POTENTIAL RISKS AND SIDE EFFECTS OF KOMBUCHA

I love this fermented tea and I drink it often, but there are some precautions and side effects to take into account during consumption.

Risks and precautions with Kombucha:

• Pregnant women, nursing mothers, and anyone with a disease should consult a doctor before using. It contains both caffeine and sugar, which should be limited during pregnancy.
• Some people suffer from bloating by drinking it. This may be due in part to the presence of probiotics and potential changes in intestinal bacteria. Anyone with a digestive disorder should consult a doctor before consuming.
• If the kombucha is badly done, it can contain harmful bacteria and be dangerous . It's rare, but it's more common when you do it yourself.
• The preparation of kombucha in a ceramic container can be dangerous
• Oral Health Concerns
• The main concern with Kombucha is its potential to cause dental problems. Since it is rich in natural acids (but still weaker than most sodas), it can be harmful to your teeth. If you plan to consume it on a regular basis, refer to this article that explains how to drink it in putting your teeth at risk.

Caffeine content
The base of kombucha is black tea, and some people are worried about its caffeine content. The amount of caffeine in kombucha varies greatly depending on the type of tea used and the time of infusion. In general, it is considered to contain less caffeine than soda or coffee. The caffeine content also decreases during the fermentation, so the longer the fermentation, the less caffeine remains in the infusion.

If you are concerned about caffeine, there are several ways to reduce it:

• Use a blend of teas containing about 20% black tea and supplement with low caffeine teas such as green tea or white tea
• Try herbal teas with 20% black tea since herbal teas do not contain caffeine.
• Discard the first stiff tea and use the second for the kombucha. In other words, dip the tea bags or leaves you will use for kombucha in a cup of boiling water for about two minutes. Then discard this liquid. This will significantly reduce the caffeine content of the finished product.
• It is generally not recommended to use decaffeinated tea for kombucha, as caffeine is often removed by a chemical process and the residue can kill SCOBY.
• Sugar content
• Sugar is used in making kombucha, and for this reason many people are concerned about its concentration in the finished tea. Fortunately, the majority of sugar ferments during fermentation. As sugar is the food of bacteria, it is not possible to do without sugar . For this reason, sugar alternatives like stevia do not work either.

Alcohol content
Kombucha contains a very small amount of alcohol, which has been a source of controversy in recent years. Sources estimate that beverages purchased in stores contain 0.5% to 1.0% alcohol. To put this in perspective, a person should drink six packets of kombucha to approach the alcohol contained in a single beer.

In fact, a bottle of kombucha would have an alcohol content comparable to that of an overripe banana. Also, note that homemade kombucha usually contains more alcohol than shop-bought kombucha.

HOW TO MAKE YOUR HOMEMADE KOMBUCHA?

If you decide to venture into the world of homebrewing, know that the process is simple, but nuanced. Check out this complete tutorial for a full explanation of the process and other methods.

Here is the process for 2L drink:

• Sterilize all equipment and wash hands thoroughly.
• Prepare 1L of tea using black tea or a blend of black tea with green / white tea or herbal teas.
• Add 150g of natural sugar (honey and alternatives do not work)
• Let the sweet tea cool down and place it in a large container by filtering it
• Pour now 1L of cold water to lower the temperature of the whole and not to alter the mushroom
• Add 1 glass of raw baked kombucha (or 5 tablespoons of apple cider vinegar if you do not have one)
• Carefully place the SCOBY on the mix, ideally by floating it on top to seal the air mixture. (If the mushroom is not the same size as the container, do not worry, it will grow to fill the container as it ferments.)
• Cover the pot with a piece of organic cloth and elastic
• Let stand at room temperature for 7-12 days until desired acidity (the longer you leave, the more acidic the mixture becomes)
• Remove the SCOBY and reserve a glass of your kombucha for your next brewing
• If you want a sparkling drink, pour the kombucha collected in airtight bottles and add organic juice or fresh / frozen fruit. Add 1 volume of fruit juice to 4 volumes of kombucha
• Cover tightly and let stand for 1 to 2 more days until the product is gaseous
• Store in the refrigerator in airtight containers until consumption.

Where to get a SCOBY?
If you decide to do yours, it is important to find a SCOBY that you will be sure of quality. The best is still to find a friend who is kombucha brewing enthusiast and can give you a SCOBY (note that the mushroom must always be transported in a kombucha base, otherwise it dies). Note that it should not be refrigerated or exposed to temperatures above 28 ° C.

Otherwise you can always order online or find some organic groceries. In this regard, go take a look at the probiotik online store that offers, among other things, a Kombucha culture kit. The mothers of Kombucha who are proposed are made in France and the service is of quality. You will also find kefir, all the ferments of the shop are 100% Fresh and still alive on delivery! In short, it's a good choice if you can not find anyone to supply you with SCOBY.

WHAT YOU WILL NEED TO MAKE YOUR HOUSE KOMBUCHA:

IN CONCLUSION
Many people like Kombucha because of its taste, and they consider it a great way to connect the useful and the pleasant, as the Internet is full of anecdotal stories about its benefits. Keep in mind that while research does not yet support its beneficial properties for health, the drink is nevertheless considered safe to drink, at least if it comes from a reliable source!

We know that it is a good source of probiotics, enzymes and beneficial acids, as well as an interesting source of B vitamins. Kombucha can be made at home or found in many stores. It may not be a miracle product, but this drink has the advantage of being tasty!

As with any fermented product, people with a health problem, pregnant or breastfeeding should consult a doctor before using.