For many health-conscious adults, hard Kombucha has become a well-known alternative to mainstream alcoholic beverages like beer and sugary cocktails. This adult beverage is often advertised as a gut-friendly booze that gives you much-needed buzz while supplying your body with essential nutrients. But how true is this? Is hard Kombucha really healthy?
Hard Kombucha can’t be considered a healthy adult beverage. Although it is true that it has fewer calories, lower sugar content, traces of probiotics, and antioxidants, hard Kombucha is still deemed unhealthy because of its alcohol content. The alcohol content in hard Kombucha can damage the cells in the stomach and induce inflammation. It can also affect the liver and other organs. Ultimately, hard Kombucha may cause more damage than benefits to the body.
Any beverages that contain alcohol are not healthy and hard Kombucha is no exception. If you are a habitual drinker, opting for hard Kombucha may be a wise choice health-wise. If you are just looking for a way to relax after a tiring day and are not very into alcoholic drinks, we encourage you to just opt for non-alcoholic or low-alcohol beverages that can offer you relaxation without causing adverse effects on your body.
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Hard Kombucha Alcohol Content
Hard Kombucha is a fermented alcoholic drink that is typically made from green or black tea, sugar, starter tea, and SCOBY (Symbiotic Culture of Bacteria and Yeast). The brewing process of hard Kombucha is almost like regular Kombucha except it has a longer fermentation time and uses more sugar.
Apart from the differences in the brewing process, hard Kombucha also differs from regular or non-alcoholic Kombucha because it contains higher alcohol content. Kombucha naturally contains alcohol around 0.5% Alcohol by Volume (ABV). This amount is not enough to make Kombucha an alcoholic adult drink. On the other hand, hard Kombucha can contain ABV between 4.5% to 8%. This ABV rating is between beer which usually has 5% ABV and wine with 12% ABV.
According to the US Tax and Trade Bureau, once the ABV exceeds 0.5 percent, the beverage is considered alcoholic. Just like other alcoholic drinks, drinking too much hard Kombucha can also cause different adverse effects on the body. These include the following.
- Dehydration
- Nausea
- Inflammation
- Organ damage particularly liver damage
- Digestive problems
- Learning and memory problems
When drinking alcoholic beverages like hard Kombucha, the American Heart Association (AHA) recommends no more than one drink per day for women and two for men. Remember to always drink in moderation. If you are under 21 years old, you are not allowed to drink or purchase hard Kombucha.
Does Hard Kombucha Still Have Benefits?
The short answer is yes. Although hard Kombucha is an intoxicating beverage, it still has some perceived benefits. Below we list these benefits one by one.
- Low sugar
Compared to cocktails like Piña Colada, Martini, Tequila Sunrise, and more, hard Kombucha offers a much lower sugar content. Depending on the brand and flavorings used, hard Kombuchas may contain 2 to 10 grams of sugar per bottle. Meanwhile, cocktails can have up to 25 grams of sugar per serving.
- Low calories
More often than not, many alcohol drinkers do not realize how many calories one serving of their favorite cocktail has. For instance, the well-loved Long Island Iced Tea can have up to 780 calories and Frozen Margarita can have 740 calories per serving. Crazy right? By switching to hard Kombucha, you can avoid consuming more calories than you use up as most flavored hard Kombucha drinks only contain 85 to 150 calories per bottle or can.
- Gluten-free
Hard Kombucha does not contain any traces of wheat and barley making it a great gluten-free option for people with celiac disease or those who are just trying to avoid gluten for diet purposes.
- Contains health-boosting nutrients and probiotics
Like Kombucha, hard Kombucha also contains antioxidants, polyphenols, vitamins, and minerals, because of its organic ingredients. In addition, it is fermented so it also has probiotics and health-boosting acids like lactic, acetic, and glucuronic acids. However, the amount of nutrients and probiotics in hard Kombucha is not that high compared to regular Kombucha. This amount may not also be enough to make you healthier.
Does Hard Kombucha Really Have Probiotics?
The simple answer is yes, however, the probiotic content of hard Kombucha is not as high as in regular Kombucha. Probiotics are live bacteria that improve or restore the gut flora. They are often found in different fermented foods like yogurt, kimchi, and Kombucha. While hard Kombucha naturally develops probiotics during fermentation, some of the good bacteria or probiotics in it cannot withstand the amount of ABV in the final hard Kombucha product. Hence, even if hard Kombucha does contain traces of probiotics, this may not be enough to benefit gut health.
If you are thinking about drinking hard Kombucha for its probiotics, we strongly suggest opting for regular non-alcoholic raw Kombucha instead. Raw Kombucha is high in nutrients and probiotics that strengthen gut health and wellness. Furthermore, raw Kombucha has naturally developed alcohol of about 0.5% ABV which will not intoxicate you but may still help you relax and keep you calm.
Is Hard Kombucha High in Sugar?
Hard Kombucha contains 2 to 10 grams of sugar per can or bottle depending on the manufacturer, brewing technique, and the flavoring used. To achieve a higher ABV, the yeast in the hard Kombucha ferment needs more sugar to convert. For this reason, brewers need to add more sugar which makes hard Kombucha high in sugar.
Despite having up to 10 grams of sugar per bottle, hard Kombucha can still be considered a low-sugar option for people who like drinking cocktails that can contain up to 25 grams of sugar per serving.
As per an AHA suggestion, most adult women should take no more than 6 teaspoons or 24 grams of sugar daily. Meanwhile, most men should take no more than 9 teaspoons or 36 grams of sugar a day.
What Is the Healthiest Hard Kombucha?
The healthiest hard Kombucha beverage should have a low ABV and low sugar content. In addition to that, it should not be combined with other alcohol or ingredients that can increase its sugar content and alcohol. When drinking hard Kombucha, you should drink moderately and mind the serving size as well to prevent adverse side effects of this alcoholic drink.
If you are looking for easy-to-find brands that offer hard Kombucha with a light buzz and some beneficial nutrients and probiotics, here are some recommendations.
- Flying Embers
- Kombrewcha
- Booch Craft
- Strainge Beast
- Dr. Hops Kombucha Beer
- Wild Tonic
As we have mentioned above, hard Kombucha can’t be considered a healthy adult drink. If you can, we suggest opting for regular Kombucha instead.
Is Hard Kombucha the Healthiest Alcohol?
Identifying the healthiest alcohol option can be subjective. Essentially, it all depends on the drinker’s tolerance and personal goals in drinking alcohol. Nevertheless, if you are looking for an alcoholic drink with lower sugar and calories per serving, hard Kombucha is a beverage you can consider.
If you plan to drink hard Kombucha, here are some reminders to take note of so you can enjoy this beverage while staying healthy.
- Drink it plain
Avoid adding mixers to your hard Kombucha beverage. Mixers are used to enhance the flavor of an alcoholic beverage as well as lower its ABV. Some popular mixers include fruit juices, soda, and other sugary drinks.
While mixers can make every alcoholic drink more fun and enjoyable, they can also bring their sugar content and calories higher. If you want to add mixers to your hard Kombucha drink, we recommend opting for low-sugar mixers like flavored or unflavored sparkling water.
- Drink moderately
Hard Kombucha contains alcohol that can cause negative effects on the body when consumed in high amounts. Hence, always keep in mind to control the amount of hard Kombucha you drink.
Moderate alcohol consumption may be beneficial to heart health and reduce the risk of acquiring certain diseases like ischemic stroke. If the recommended serving of hard Kombucha is not enough for you, consider drinking non-alcoholic Kombucha to satisfy your Kombucha cravings.
- Maintain a healthy lifestyle
Drinking alcohol regularly can negatively affect the body’s overall health and wellness. Maintaining a healthy lifestyle through consistently working out and eating a healthier diet can help compensate for the negative effects of alcohol on the body. If possible, you may also consider decreasing the amount of alcohol you drink.
- Take extra care of your body before and after drinking
Before and after drinking, make sure to eat enough to prevent the alcohol from entering the bloodstream and making you feel the effects of alcohol faster. Alcohol can also cause dehydration, so make sure to drink enough water or electrolytes drink like Gatorade, Pedialyte, and other non-fizzy sports drinks.
Moreover, remember to only drink high amounts of hard Kombucha when you are well-rested. Alcohol lowers blood sugar levels and drinking hard Kombucha after strenuous activities can lower your blood sugar levels faster. When this happens, you may experience blurred vision, difficulty concentrating, drowsiness, confused thinking, and more.
Drinking Hard Kombucha Safely
- Maintain a healthy lifestyle
Drinking alcohol regularly can negatively affect the body’s overall health and wellness. Maintaining a healthy lifestyle through consistently working out and eating a healthier diet can help compensate for the negative effects of alcohol on the body. If possible, you may also consider decreasing the amount of alcohol you drink.
- Take extra care of your body before and after drinking
Before and after drinking, make sure to eat enough to prevent the alcohol from entering the bloodstream and making you feel the effects of alcohol faster. Alcohol can also cause dehydration, so make sure to drink enough water or electrolytes drink like Gatorade, Pedialyte, and other non-fizzy sports drinks.
Moreover, remember to only drink high amounts of hard Kombucha when you are well-rested. Alcohol lowers blood sugar levels and drinking hard Kombucha after strenuous activities can lower your blood sugar levels faster. When this happens, you may experience blurred vision, difficulty concentrating, drowsiness, confused thinking, and more.
