What Is Hard Kombucha, and Is It Healthy?

Hard kombuchas are super popular, but is the buzzy beverage actually good for you? Here’s how it stacks up nutritionally.

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Hard kombucha has emerged as the preferred alcoholic beverage for health-conscious individuals. Marketed as a completely natural drink packed with probiotics, hard kombucha presents itself as a digestive-friendly substitute for conventional alcoholic options such as beer, wine, and hard seltzer. However, it is essential to examine whether the purported health advantages of hard kombucha truly hold up.

In the subsequent discussion, nutrition experts delve into the fundamental aspects of hard kombucha, assessing its nutritional profile and its suitability as a choice for your leisure hours.

What is Hard Kombucha?

For those unacquainted, hard kombucha stands as a fermented beverage originating from a mixture of tea (often green or black), sugar, and an active culture comprising bacteria and yeast. In the typical fermentation process of regular kombucha, a minor alcohol content is generated, but it lacks the potency to induce a noticeable intoxicating effect.

Distinguishing itself from its non-alcoholic counterparts, hard kombucha alters the proportions of tea, sugar, and starter culture in addition to undergoing an extended fermentation period. This modification results in a higher conversion of sugar into alcohol, consequently elevating the alcohol by volume (ABV) level. Notably, a kombucha product attains the classification of an alcoholic beverage only when its ABV surpasses 0.5 percent, as defined by the US Tax and Trade Bureau.

Does Hard Kombucha Contain Probiotics?

A cornerstone allure of conventional kombucha rests in its probiotic content. This beverage harbors strains of beneficial bacteria reputed for nurturing gut well-being and facilitating digestion. However, a pivotal inquiry arises: how does the amplified alcohol content in hard kombucha influence its probiotic composition?

According to Tracy Lockwood Beckerman, RDN, acclaimed author of “The Better Period Food Solution,” the assurance of obtaining a substantial quantity of thriving and beneficial probiotics from hard kombucha remains uncertain. She elucidated, “Currently, there’s no assurance that hard kombucha will contain a significant amount of viable probiotics. Certain companies have conducted assessments on their products, revealing that probiotics might not endure in the presence of a high alcohol by volume (ranging from 5.6 to 7.6%). Conversely, some companies maintain that their probiotics remain viable even with lower alcohol concentrations.”

Lisa Moskovitz, RDN, CEO of NY Nutrition Group, concurred, stating, “While it’s plausible that you’re still deriving certain gut-friendly probiotics from hard kombucha, the quantity that effectively reaches your lower gastrointestinal tract, where their efficacy is most pronounced, raises skepticism.” Moskovitz expounded on this perspective during discussions with Health.

In the context of the ongoing debate about the efficacy of probiotics within hard kombucha, it’s pertinent to acknowledge that alcohol in itself can adversely impact gut health. Anna Brown, RDN, founder of Nutrition Squeezed, highlighted this aspect. She cautioned, “Alcohol, irrespective of its form, can contribute to gut dysbiosis and a diminished diversity within the gut microbiome. This consideration should remain paramount when opting to consume alcoholic beverages.” (Gut dysbiosis refers to an imbalance among the microorganisms residing in a healthy gut.)

Is Hard Kombucha Beneficial for Health?

While its probiotic potential might be modest, hard kombucha could offer more advantages than a straightforward vodka shot. Tracy Lockwood Beckerman, RDN, highlighted that, “Though the potency of kombucha’s probiotics might be uncertain, the natural amalgamation of ingredients like black or green tea, along with bacteria and yeast used in its brewing process, can contribute a plethora of vitamins, minerals, and antioxidants that are beneficial for our well-being.”

In addition to these attributes, kombucha encompasses beneficial acids. Anna Brown, RDN, underscored the presence of valuable elements even in alcoholic kombucha, saying, “In the realm of hard kombucha, you still gain access to the polyphenols and acids inherent in traditional kombucha. These encompass lactic, acetic, glucuronic, and butyric acids, each of which confers distinctive health benefits, such as heightening the nutritional profile of foods, bolstering digestion, and amplifying antioxidant activity.”

However, it remains imperative to acknowledge that hard kombucha remains an alcoholic beverage. Beckerman emphasized, “Characterizing hard kombucha as a health-conscious choice would be inaccurate, as it essentially remains alcohol. It falls into the realm of discretionary calories, offering minimal to no essential nutrients to the body,” she added.

Nutritional Comparison of Hard Kombucha and Other Beverages

In the realm of alcohol content, hard kombuchas inhabit a middle ground between beer and wine. Conventional beers usually boast around 5% ABV, whereas wines typically present approximately 12% ABV, as detailed by the National Institute on Alcohol Abuse and Alcoholism. Most hard kombuchas generally fall within the range of 4.5% to 7% ABV.

While hard kombuchas exhibit lower sugar content than, say, cranberry juice commonly mixed with vodka, they don’t entirely abstain from sweetness. Tracy Lockwood Beckerman explained, “Hard kombucha’s alcohol production involves the utilization of sugar, hence its slightly elevated sugar content compared to certain other alcoholic beverages. The sugar content can vary, ranging from 2 to 10 grams or more, contingent upon the brand.” However, she noted that certain hard kombucha variations are virtually sugar-free, underscoring the importance of scrutinizing labels if a lower-sugar alternative is sought.

Calorically, hard kombuchas present a wiser option than a traditional frozen margarita, which can exceed 300 calories. Nevertheless, their calorie count aligns relatively closely with that of a standard glass of rosé. On average, most hard kombuchas contain around 85 to 150 calories per can.

A notable aspect is those hard kombuchas usually eschew wheat and barley. Anna Brown highlighted their appeal to individuals with celiac disease in need of gluten-free alternatives. She noted, “For those requiring a gluten-free choice due to celiac disease, hard kombucha serves as a viable substitute for beer. Notably, it mimics the visual appearance and effervescent sensation in the mouth that beer offers.”

A Quick Review

“In my professional view, hard kombuchas provide a viable and comparable substitute to beer, wine, or mixed beverages, particularly for clients who find the flavor of kombucha preferable,” emphasized Anna Brown. She further noted, “I would propose it as an alcoholic alternative, particularly over high-sugar mixed concoctions such as pina coladas.”

However, it’s imperative to acknowledge that no alcoholic beverage can achieve superfood status (apologies for the disappointment), and hard kombucha aligns with this reality. Lisa Moskovitz conveyed, “Like any other alcoholic beverage, it’s crucial to comprehend the associated risks before consumption.” She added, “The American Heart Association advises a limit of one drink per day for women and two for men.”

Bear in mind that the alcohol content in hard kombucha displays variability, akin to that found in beers or seltzers. Most hard kombuchas generally fall within the spectrum of approximately 4.5% to 7% ABV. As a result, the potential effects might become noticeable after consuming just a can or two.