DON'T BE FOOLED
BY KOMBUCHA WANNABES
Not all kombucha is created equal, so if you drink this probiotic-rich drink, make sure
you’re actually getting what you’re paying for, writes dietitian Ashleigh Feltham.
Be sure to tick off this checklist when making
your choice:
Is the kombucha in the fridge? The bacteria
and yeast in the drink will die if not kept in a
cool environment, so if you are selecting the
ones from the long-life section at the shops,
you are buying dead probiotics.
How probiotic-rich is it really? The
number of probiotics needed for a beneficial
effect in your body is around 1 billion plus,
so check the label. Variety of probiotics is
an additional factor; try to select a drink with
more than one type of probiotic if possible.
Is the drink made from an extract or from
the reaction of the bacteria and yeast to
the tea and sugar drink? It should claim
this on the bottle; if not, check the website.
T
he
life-enhancing
power
of a healthy gut has become
mainstream media fodder, and in tandem
with this, previously obscure foodstuffs
that boast probiotic, or ‘good bacteria’,
credentials have also become supermarket
staples.
Of the many foods and drinks promising
to facilitate a healthy balance of good
and bad bacteria in the gut, kombucha is
perhaps the poster child.
Unfortunately, some varieties contain
the same, or lower, levels of probiotics than
you’d find in a glass of tap water. A number
of factors determine the health benefits of
kombucha, so before you chuck out the
pack you’ve just bought, let’s identify what
kombucha is and how to choose the best
variety to give your body the most potential
health benefits.
Kombucha is a drink that has been
around for centuries and is made by mixing a
combination of green or black tea with sugar
and then adding both yeast and probiotic
bacteria. The drink is then left for 7 to 10
days to allow several reactions to take place.
The reactions made by the bacteria create
the distinctive tang taste while the yeast
creates the drink’s sparkling effervescence.
The research supporting the health
benefits of kombucha is currently limited
to mostly animal studies and cell cultures.
Although the evidence of benefits to humans
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is yet to be strongly established, studies
have shown that potential health benefits
may include:
• antioxidant and polyphenol benefits to
help reduce the effects of free radical
damage linked to disease, illness and
ageing
• potential antimicrobial effects on the bad
bacteria which can cause illness or
stomach ulcers
• anti-cancerous effects by stopping a
component needed for cancer growth
• assisting the maintenance of healthy
blood sugar levels
• helping increase levels of ‘good’ HDL
cholesterol and decrease ‘bad’ LDL
cholesterol.
Additionally, kombucha contains several B
vitamins which are needed to help convert
food into energy, and vitamin C for immunity,
as well as a component for making collagen,
which is linked to healthy and youthful skin.
It also contains several minerals and organic
acids, which are especially helpful for
vegetarians because they help release iron
and zinc from plant foods. Kombucha also
boasts a few amino acids which are needed
to help make protein and cells in the body.
While many choose to make their own
kombucha, more of us are also buying the
commercially available bottled options.
However, as with any product, not all
varieties are of equal quality, or benefit.
What type of probiotic is in the
kombucha? If you do a little research, you
can see the types of probiotics which are
recommended for health benefits, such as
Bacillus Coagulans GBI-30 608
Is the tea mixed with sugar or with an
artificial sweetener? For the fermentation
to take place properly the drink needs to
have sugar added for the bacteria and yeast
to react with.
Is the alcohol content mentioned? During
the reaction there should be a small amount
of alcohol present, and this should be listed
in the ingredients.
Does the brand of kombucha claim to
cure everything under the sun? If the
claims on the bottle seem too good to be
true, they probably are, and it would be a
good idea to keep walking to the next brand.
Take home message: Not all kombucha
varieties are equal, so if you enjoy this trendy
beverage make sure you are also receiving
the potential health benefits. If your current
brand is merely a wannabe kombucha, it
may be cheaper to simply choose a sparkling
mineral water.
Ashleigh Feltham is an Accredited Practising
Dietitian and owner of Feed Your Future
Dietetics. She is also an experienced personal
trainer and group fitness instructor. Follow her
on Instagram and Facebook.