What is kombucha?
Kombucha is a fermented, sweetened black tea drink produced from a symbiotic culture of bacteria and yeast. Kombucha is thought to have originated in China, where the drink is traditional. A SCOBY, or Symbiotic Culture of Bacteria and Yeast, is the fermentation starter that kicks off kombucha fermentation. The SCOBY is made up of lactic acid bacteria, acetic acid bacteria, and yeast.
As for its flavor, Kombucha is fizzy, tart, and just shy of sweet. Depending on the added flavors, it can have more floral, herbal, or fruity notes.
Health benefits of kombucha
This drink has long been touted as healthy – enhances immunity and energy levels, reduces food cravings and alleviates gut inflammation.
"Some laboratory and rodent studies of kombucha have shown promise, and one small study in people without diabetes showed kombucha lowered blood sugar,” study co-author Dr. Dan Merenstein, a professor at Georgetown’s School of Health, said in a statement.
Kombucha and Type 2 diabetes
The new study from Georgetown University, the University of Nebraska-Lincoln and the nonprofit MedStar Health found that participants who consumed 8 ounces of kombucha for four weeks saw their blood sugar levels decrease from 164 to 116 milligrams per deciliter.
About the research
In the study, one group drank kombucha while another drank a placebo beverage. No one was told which drink they were receiving. The study had a total of 12 participants. Inclusion criteria included: diagnosis of T2D and willingness to check daily blood glucose levels, age of 18 years or above, ability to read, speak and write English, and telephone access.
After a two-month period to “wash out” the biological effects of the beverages, the mixtures were swapped between the groups. They drank their new concoction for four weeks. The researchers found that the placebo beverage didn’t seem to have any effect on blood sugar levels. Here's how to make kombucha at home:
Ingredients you need
- 3 1/2 quarts water
- 1 cup sugar
- 8 bags black tea, green tea, or a mix
- 2 cups starter tea from last batch of kombucha or store-bought kombucha
- 1 SCOBY per fermentation jar
How to make Kombucha
Boil water, remove it from heat and dissolve the sugar in it. Add the tea bags and allow them to steep until the water has cooled. Once the tea is cool, remove the tea bags. Stir in the starter tea. Pour the mixture into a 1-gallon glass jar and gently slide the scoby into the jar. Cover the mouth of the jar with a few layers of tightly-woven cloth. Keep the jar at room temperature, out of direct sunlight, and where it won't get jostled. Ferment for 7 to 10 days. Keep checking the kombucha and the scoby periodically.
After 7 days, begin tasting the kombucha daily by pouring a little out of the jar and into a cup. When it reaches a balance of sweetness and tartness that is pleasant to you, the kombucha is ready to bottle. Remove the scoby and bottle the finished kombucha. Carbonate and refrigerate the finished kombucha.
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