Best Way to Drink Kombucha for Weight Loss
You might be new to kombucha, but it has been around for centuries and has a long list of health benefits. It’s rich in probiotics, which are beneficial for gut health, and it also contains vitamins and minerals to boost your immune system.
Some people believe that kombucha can also help with weight loss, but is this true? And if so, what’s the best way to use it? This article will tell you everything you need to know about how to drink kombucha for weight loss.
What is Kombucha?
Kombucha is a fermented tea made by adding sugar and SCOBY (a specific combination of bacteria and yeast) to ordinary tea. Although this drink is traditionally prepared using black tea, other varieties can also be used.
The fermentation process gives kombucha its distinct taste and effervescence and also produces probiotic bacteria that are beneficial for your health. It tastes like apple cider with a bit of a kick.
It’s a drink that people may have a strong reaction to ― either love or hate ― as it has a very distinctive flavor.
Kombucha can help improve digestion and the immune system, boost energy levels, help with weight loss, and reduce cholesterol and blood pressure.
The beneficial effects of kombucha are attributed to the presence of bioactive components that work together.
Does Kombucha Help With Weight Loss?
Some proponents of this type of tea claim that it can help with weight loss, but there is not enough evidence to support this claim with scientific certainty.
Having said that, there are many reasons why nutrition experts promote the use of kombucha for weight loss.
First, this beverage contains probiotics, which are beneficial bacteria that help to improve digestive health. Probiotics can contribute to weight loss and tackle belly fat by reducing inflammation, increasing satiety, and improving metabolism.
Additionally, there is fascinating new research about how a healthy gut can help with weight loss.
What’s more, kombucha is low in calories and contains polyphenols, which are plant-based compounds that have been shown to boost metabolism and help with weight loss.
This fermented drink can also be made from green tea, gaining all the well-established benefits associated with it.
While more research is needed to confirm the role of kombucha in weight loss, it’s benefits suggest that it would be a helpful addition to a healthy diet and lifestyle.
How to Drink Kombucha for Weight Loss
Recently, kombucha has become popular as a weight-loss aid. It’s said to help with losing weight by improving digestive health, increasing satiety, and improving metabolism. In addition, it can be a great alternative to alcohol and non-alcoholic drinks that are high in sugar and calories.
Drink Kombucha Instead of a Beer
Looking to cut back on your alcohol to lose weight but still enjoy the occasional social drink? Or perhaps you want to enjoy a fizzy drink at the end of a long day.
This fermented beverage is low in sugar and calories, making it a healthier choice than most beers or cocktails. And because it’s naturally carbonated, it is the perfect drink to enjoy on a warm, sunny day.
What’s more, the flavor and appearance also make it a good substitute for alcohol. Kombucha is fizzy, tart, and can be slightly sweet, depending on the added flavors. You can have it fruity, floral, or herbal.
This sparkling, fermented tea has an interesting flavor profile that is tangy and wonderfully invigorating. It’s reminiscent of sparkling apple cider.
While kombucha does contain a small amount of alcohol, typically around 0.5%, it’s much lower than beer, which is normally around 4-6%.
So, the next time you’re looking for a low-alcohol option to drink, reach for a kombucha. Your gut will thank you!
Drink Kombucha Instead of Sugary Beverages
Soft drinks with a lot of added sugar can quickly contribute to weight gain without providing you with any nutrition.
But what about soda’s tasty cousin, kombucha? It contains significantly less sugar and, unlike sugary drinks, it’s low in calories. It also contains beneficial enzymes and acids that can help improve digestion, and it’s rich in vitamins B and C, which are great immune system boosters.
Kombucha is also a great substitute for energy drinks.
Soda (1 bottle, 20 oz)
Sugar: 65 g
Added sugar: 65 g
Kombucha (1 bottle Health-Ade Pink Lady Apple, 16 oz)
Sugar: 16 g
Added sugar: 12 g
Choose Kombucha That is Low in Sugar and Calories
Not all kombuchas are created equal. When choosing, be sure to select one that is low in sugar and calories, as some can be quite sweet.
As always with any food you buy, it’s a good idea to check the nutrition labels so you can find out the sugar content. Ideally, you want one with no more than 8-12 grams of sugar per bottle or 4-6 g per serving.
What Time Should You Drink Kombucha For Weight Loss?
To maximize the positive effects of kombucha on weight, it’s best to drink it before meals. Aim to have about 4 ounces 10 to 15 minutes before meals.
The theory is that drinking this fermented tea before meals can help with digestion. Also, it will satisfy you, meaning you will feel less hungry and therefore eat a little less.
Use a Holistic Approach to Weight Loss
Drinking or eating functional foods is great, but for weight loss, nothing can replace a healthy lifestyle and a diet that is well balanced overall.
What Else Should You Consider When Drinking Kombucha for Weight Loss?
For best results, you should drink kombucha in moderation, no more than a bottle a day. Even with healthy food and drinks, calories and sugar will add up.
Other Health Benefits
Kombucha is rich in probiotics, which are beneficial bacteria that help to improve gut health. It also contains enzymes that work to break down food and promote digestion.
It’s a good source of antioxidants, which protect cells from damage and reduce the risk of chronic diseases such as heart disease and cancer.
Furthermore, some studies suggest that kombucha can reduce atherosclerosis and inflammatory problems, promote normal liver function, and enhance the immune system.
Interestingly, this healthy drink has also been associated with reducing menopausal hot flashes.
For all these reasons, kombucha is an excellent choice for those looking to improve their overall health.
Can You Make Your Own Kombucha?
You can easily make your homemade kombucha with just a few simple ingredients. All you need is a SCOBY, sugar, water, tea, and patience.
You only need to buy SCOBY the first time you make kombucha, as more will be produced during fermentation.
What is SCOBY?
A SCOBY is a symbiotic colony of bacteria and yeast. In other words, it’s a living, breathing organism that is essential to the fermentation process of making kombucha. The SCOBY feeds on the sugar and tea in the brew, producing beneficial enzymes and probiotics that are great for your gut flora.
While the SCOBY may look strange, it’s a sign of a healthy kombucha fermentation. So don’t be afraid of your SCOBY ― embrace it!
You can buy SCOBY in health food stores such as Whole Foods or on Amazon.* (As an Amazon Associate, I earn from qualifying purchases.)
How to Make Kombucha
This is a particularly good complete guide to making this healthy drink. Remember, patience is the key.
Here is an overview of the process:
- Make a concentrated tea by combining tea leaves, hot water, and sugar. Let it rest for 15 minutes.
- In a brewing jar, add cold water and concentrated tea. Let cool to room temperature.
- Add a start tea, which is tea from a previous brew. If you bought the SCOBY, it should come with enough starter tea.
- Add the SCOBY and cover with a cotton cloth. Let it rest for about one week.
- Pour liquid into bottles with additional flavorings. Pureed fruit will increase the effervescence.
- Make sure that the bottle is airtight.
Keep your bottle at room temperature for an additional 3-4 days
Where to Buy Kombucha
Depending on where you live, almost everywhere! Even pharmacies now have this drink in the refrigerated section.
Certainly, kombucha is available in many grocery stores, health stores, and local brewers.
Dangers of Kombucha
First, kombucha tea is safe for most adults. However, some people might experience an upset stomach, including nausea and vomiting; it can also cause yeast infections and allergic reactions, so beware if you are allergic to any of the ingredients.
It can also be unsafe when made under conditions where it can be contaminated with disease. So be careful when you buy kombucha from unknown vendors in farmers’ markets, and follow safety precautions when brewing at home. For example, always use starter tea and keep it covered while it’s fermenting.
Final Thoughts on Kombucha for Weight Loss
Kombucha is a great addition to any weight loss journey. It’s easy to find, low in calories and sugar has a high probiotic content, and has many health benefits. Cheers!
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.