Kombucha for Weight Loss: Is Kombucha Good for Weight Loss?

Kombucha for Weight Loss: Is Kombucha Good for Weight Loss?

In my twelve year career as a personal trainer, my clients have often asked me about the impact of different foods on health and weight loss.

Today I am answering the question is kombucha good for weight loss?

Although there isn’t definitive proof demonstrating that drinking kombucha directly results in weight loss, it remains a low-calorie option when compared to sugary sodas and juices high in added sugars.

Furthermore, kombucha has several health benefits and can be a great way to satisfy your thirst without consuming excess sugar or calories.

Kombucha is a drink that undergoes fermentation, and because of this process and the yeast in it, it’s worth noting that it does have a bit of alcohol in it.

But, when you buy kombucha in stores, it’s usually seen as a non-alcoholic drink because it follows the rule that says it can’t have more than 0.5% alcohol by volume (ABV).

This rule is in place to make sure the alcohol level is low enough that it won’t make you feel drunk, and that’s why kombucha isn’t considered an alcoholic drink.

Beyond being a refreshing drink, kombucha is known for its rich content of gut-healthy probiotics.

Without further adieu, lets take a look at the potential health and weight loss benefits of kombucha.

Kombucha Health Benefits

1. Kombucha for Gut Health

To make it, specific types of bacteria, yeast, and sugar are added to black or green tea. After that, it’s left to ferment for a week or more.

During this fermentation process, a mushroom-like film forms on the liquid’s surface, earning kombucha the nickname “mushroom tea.”

This film is a living colony of bacteria and yeast called a SCOBY, and it’s used to ferment new batches of kombucha.

As it ferments, acetic acid (also found in vinegar), various acidic compounds, trace amounts of alcohol, and gases that create carbonation are produced.

A multitude of bacteria also thrive in the mixture. Kombucha contains different types of lactic acid bacteria that may act as probiotics.

Probiotics introduce healthy bacteria to your gut, potentially benefiting various aspects of health such as digestion, inflammation, and even weight loss.

2. Kombucha for Cancer Prevention

Kombucha might offer protection against cancer, which is a leading cause of death worldwide. Cancer involves the abnormal mutation and uncontrolled growth of cells.

In laboratory studies, kombucha showed promise in preventing the growth and spread of cancer cells. This potential benefit could be attributed to its high levels of tea polyphenols and antioxidants.

The exact mechanism behind how tea polyphenols exhibit anticancer properties isn’t fully understood. It’s believed that these polyphenols may hinder gene mutation, impede the growth of cancer cells, and encourage the death of cancerous cells.

Given these observations, it’s not surprising that individuals who regularly consume tea are less likely to develop various forms of cancer.

However, it’s important to note that the anticancer effects of kombucha on humans haven’t been definitively proven, and further research is necessary to confirm its potential benefits.

3. Kombucha for Eczema

Kombucha might provide relief for Eczema, a persistent, inflammatory skin condition that tends to flare up and subside over time. This non-contagious ailment impacts around 20% of children.

Research indicates that incorporating probiotics into the diet has demonstrated clinical improvements in children dealing with Atopic Dermatitis, a common form of eczema.

This suggests that the beneficial bacteria found in probiotics, which are also present in kombucha, could potentially play a role in alleviating the symptoms of this skin condition.

While these findings are promising, it’s important to note that further studies are required to fully understand the extent of kombucha’s impact on eczema and to establish recommended guidelines for its use in managing such skin conditions.

Note – I myself have suffered from eczema since my childhood and have definitely noticed an improvement in my skin quality since drinking kombucha and kefir.

4. Kombucha for Hydration

Drinking fluids like kombucha can aid in maintaining hydration and preventing constipation.

While individual fluid needs vary based on factors such as age, sex, size, and health status, the U.S. National Academy of Medicine recommends that adult men and women consume at least 125 ounces (3.7 litres) and 91 ounces (2.7 litres) of fluids per day, respectively.

While kombucha should not be solely relied upon to meet fluid needs, it can certainly contribute to maintaining adequate hydration for regularity.

5. Kombucha for Weight Loss

Although there’s no solid proof that drinking kombucha directly results in weight loss, it’s worth noting that it contains fewer calories than sugary sodas and juices with high added sugar content.

Furthermore, when green tea is used to make kombucha, the kombucha retains many of the antioxidant plant compounds found in the green tea.

Research indicates that incorporating green tea into your routine, whether by drinking it regularly or using supplements with green tea extract, can have several positive effects.

These include increasing the calories your body burns, reducing belly fat, improving cholesterol levels, and aiding in blood sugar control.

Moreover, regular consumption of green tea is also associated with a lower risk of certain cancers, such as prostate, breast, and colon cancers.

This highlights the potential role of green tea and, by extension, kombucha made from green tea, in promoting overall health and reducing the risk of specific diseases.

6. Kombucha for Liver Health

Kombucha, especially the kind made from green tea, seems to act like a shield with antioxidant effects on your liver.

Studies conducted with rats have shown that regularly drinking kombucha can decrease liver toxicity caused by harmful chemicals.

While there haven’t been studies conducted with humans on this matter yet, it looks like an area worth exploring, particularly for individuals dealing with liver disease.

7. Kombucha for Heart Health

Heart disease is the top cause of death globally.

Studies with rats suggest that kombucha can significantly enhance two indicators of heart disease—“bad” LDL and “good” HDL cholesterol—in as little as 30 days.

Crucially, tea, especially green tea, shields LDL cholesterol particles from oxidation, a process believed to contribute to heart disease.

In fact, individuals who regularly consume green tea have a reduced risk of developing heart disease, a potential advantage that might extend to kombucha as well.

8. Kombucha for Diabetes

Type 2 diabetes affects more than 462 million people globally. This condition is characterized by elevated blood sugar levels and insulin resistance.

In a study from 2012 involving diabetic rats, it was discovered that kombucha slowed down the digestion of carbohydrates, leading to reduced blood sugar levels. Additionally, it showed improvements in liver and kidney function.

A pilot study conducted in 2023 revealed that participants who consumed kombucha (240 mL/day for 4 weeks) had lower fasting blood sugar levels compared to their baseline, while the placebo group did not show the same effect.

Another randomised controlled trial in 2023 found that kombucha was effective in reducing the blood sugar response to high glycaemic index meals in healthy adults.

Despite these promising findings, more research with human subjects is necessary to fully explore the potential benefits of kombucha for managing blood sugar levels.

Is Kombucha Alcoholic?

To answer the question, “Is kombucha alcoholic?” the response is a bit nuanced.

Kombucha is indeed a fermented beverage, and as a result of the fermentation process and the presence of yeasts, it contains trace amounts of alcohol.

However, most commercially available kombucha is considered a non-alcoholic beverage because it adheres to the regulatory limit of 0.5% alcohol by volume (ABV).

This limit ensures that the alcohol content is non-inebriating and does not classify kombucha as an alcoholic beverage.

Factors Affecting Kombucha’s Alcohol Content

The exact amount of alcohol in kombucha can vary due to several factors, with the primary variables being fermentation time and yeast variety.

Similar to how steeping tea for different durations affects the caffeine content, longer fermentation times can result in higher alcohol production.

Commercial brewers employ various methods to control and reduce the alcohol content in their kombucha.

These processes aim to meet the regulatory guidelines while preserving the drink’s health benefits.

For instance, Buchi, a kombucha brand, utilises a proprietary process that ensures all their kombucha products have an ABV below 0.5%.

Rigorous laboratory testing and quality control measures are implemented to maintain the desired alcohol levels.

Hard Kombucha and Higher Alcohol Content

It’s important to distinguish between regular kombucha and “hard kombucha.”

Hard kombucha refers to kombucha with a higher alcohol content, typically targeted at individuals over 21 years old looking for an alternative to traditional alcoholic beverages.

Hard kombucha can be achieved through different methods.

One approach involves adding alcohol to the finished kombucha brew, while another method involves multiple fermentation processes to increase the alcohol content.

Some companies initiate a second fermentation by adding additional sugar and yeast, converting the sugar into more alcohol.

Depending on the brand, alcohol levels in hard kombucha can vary from 3% to about 8%.

However, research on the presence of probiotics in hard kombucha is still ongoing.

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Moderation and Individual Considerations

When it comes to consuming kombucha, it’s important to listen to your body and make choices that align with your preferences and health needs.

Many people enjoy drinking kombucha daily, but it’s crucial to pay attention to how your body responds to it.

For people in recovery from alcohol addiction, the decision to consume kombucha depends on their unique journey and relationship with alcohol.

While some find kombucha to be a suitable substitute for alcoholic beverages, others may prefer to avoid any beverage containing alcohol.

Is Kombucha Good for Weight Loss?: Summary

Kombucha is a fermented tea and a fantastic source of probiotics, offering various health benefits.

However, poorly prepared kombucha may have adverse effects so opting for commercially bottled kombucha is a safer choice.

While there’s no conclusive evidence supporting the idea that drinking kombucha leads to weight loss, it is a low-calorie option compared to sugary sodas and juices.

This makes it a healthy choice for quenching your thirst without consuming excessive added sugar or calories.

It’s important to remember that achieving and maintaining your preferred weight involves consistently balancing the calories you consume with those you burn over time (calories in versus calories out).

Thanks for checking out Is Kombucha Good for Weight Loss?

Keep pushing.

Speak soon.

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Danny Barrett is a personal trainer and body transformation specialist, but most of his clients come for his terrible jokes. Here’s how he’s spent twelve years helping people to burn fat without crazy workouts or restrictive diets.