Ensymes & Probiotics

As a Board Certified Gastroenterologist it is easy for me to discuss how important the digestive system is and when it’s not working properly how it can throw off the entire body.

My name is Dr. Liz Cruz, I have been practicing GI for almost two decades. I have my own practice in Phoenix, Arizona and have over 20,000 patients on my patient panel. I perform close to 3,000 colonoscopies and upper endoscopies per year so I have just a little experience in this area. Your digestive system is considered your second brain for a reason. Let me explain how important it is and when it’s not working properly how it can affect the rest of your health.

Your digestive system is made up of several organs; your mouth, esophagus, stomach, small intestine, pancreas, liver, gallbladder, and large intestine (colon). This is a very important set of organs in the body as its job is to digest, assimilate, metabolize and eliminate everything you put into it every day. This includes things like food, drinks, supplements, and medicines. This is the set of organs that is responsible for feeding your body the necessary nutrients it needs to be happy and healthy. So let’s discuss what happens when things go wrong.

Importance of Enzymes

First and foremost the most important part of the digestive system is the ability to digest your food properly. When food enters your stomach it is still a solid, obviously we chew our food but we don’t chew it into a liquid. Your body cannot use food in a solid form, it has to be broken down into a liquid in order for your body to absorb it properly. This process takes place in the stomach where acid, enzymes and other digestive juices are created to break down your food. If there is not enough enzymes or juices that form, thorough digestion cannot take place. Meaning your food is going to move into your small intestine in chunks instead of in liquid form.

If the body cannot absorb the undigested particles of food, the body will not be able to get the nutrients from the food you are eating. This is how we slowly malnourish our cells and in turn our body. You can be eating the healthiest diet in the world, but if your body is not breaking down the food, you’re not going to benefit from it. A malnourished body is tired, has low energy and cannot make healthy red blood cells, in turn causing many areas of the body to suffer, for example the heart, the brain, and the bones. We as a society tend to eat the Standard American Diet (SAD) which consists of fast food, processed foods and foods loaded with chemicals and preservatives. Because we are eating foods that really aren’t food, our body doesn’t know how to break it down to benefit from it, in turn we are slowly malnourishing our bodies.

A Leak in Your Gut?

The other issue caused by undigested food moving into the small bowel is a disease state called leaky gut. While the small intestine is trying to absorb the chunky food, the chunks leave small holes or tears in the small intestine. This means that more substance than should are entering the body, causing there to be an immune response, such as allergic reactions to foods or food sensitivities. Never before in history has there been so many people with food allergies, or issues with gluten as we have today. This is mainly because of leaky gut syndrome.

Is Your Gut Flora Strong?

Another digestive issue that causes whole body health issues is not having a strong gut flora. Eighty percent of our immune system resides in our gut. Mainly because we tend to get exposed to germs, bacteria and viruses through our mouth. Our digestive system is home to trillions of good bacteria helping to fight off those germs that we get exposed to every day. The problem is many of us don’t have enough good bacteria in our gut to do an effective job. Because of our poor diets, high stress levels and common use of antibiotics, our gut flora is extremely compromised. Having more bad guys than good guys in our gut can lead to us being sick on a regular basis with infections (sinus, ear, etc.), in addition to digestive issues such as constipation, diarrhea, gas and bloating.

Pillage in Your Pipes?

Speaking of elimination issues, if we are not having regular bowel movements it can lead to a whole host of medical issues. Ideally you should be having a bowel movement three times per day, the idea is food in, food out. So if you are eating three times per day you should be pooping three times per day. Most people are not experiencing this and are lucky to have one bowel movement per day. If this is the case, you are considered constipated.  Your intestines are not lead pipes, they are tissue with blood running through them. When you have days of poop piled up in there waiting to come out it causes a toxic build up in the colon. The same blood that runs through your toxic colon also runs through your brain and your heart. This toxic blood can cause headaches, fibromyalgia, skin irritations, tiredness, low energy, foggy brain, etc.

As you can see, it is imperative to have a healthy digestive system in order to have a healthy body. Without one the other cannot exist. If you are having digestive issues, consider trying some natural options before opting for prescription meds. I am all about a healthy digestive system and in turn a super healthy body!

Forbidden Black Rice

Forbidden Black Rice and Quinoa is a nutritional marriage made in vegan heaven. Both of these amazing grains are loaded with antioxidants, protein, calcium, fiber and much other valuable life-sustaining nutrients.

“The Long-Lost Superfood” – Forbidden Black Rice, a treasure house of antioxidants, fiber, nutrients, minerals and amino acids capable of combating and preventing a host of health problems ranging from cancer, diabetes, and heart disease to Alzheimer’s. Apparently, the emperor’s of ancient China was right. The black, outer layer of this rice, contains antioxidant-rich bran. The purple and reddish pigment of this rice, which gives it its black appearance, contains Anthocyanins, the same antioxidants found in such prominent superfoods as blueberries, Acai berries, and grapes. Forbidden Black Rice is one of my favorite grains. The Emperor’s of ancient China guarded the secretive Black Forbidden Rice like gold and only allowed his family to consume it.

Quinoa is an excellent protein and calcium source and contains all essential amino acids (useful for vegans and vegetarians). One cup of ready-to-eat quinoa has nearly 10 grams of protein or twice the amount of protein found in other cereal grains, it also has 5 grams of fiber, for just 220 calories. The Incas only allowed their warriors to eat quinoa because it gave them amazing stamina and energy. Quinoa is actually a seed from a fruit plant, not a grain, but it looks like a grain so I just call it a grain – I know a lot of people will correct me –

Both Quinoa and Black Forbidden Rice is “Gluten Free.”

My recipe is simple. The Forbidden Black Rice takes thirty minutes to prepare. Rinse one cup of Forbidden Black Rice and add to pot along with two cups of water. Bring to a boil and simmer for thirty minutes.

Quinoa takes fifteen minutes to prepare – Take one cup of quinoa and rinse it well, add to a pot along with two cups of water and cook for fifteen minutes.

Fluff and let stand with the heat and covered both the quinoa and Forbidden Black Rice when finished for ten minutes or so. Then combine both grains in a mixing bowl along with your favorite vegetables like onions, parsley, shredded kale, carrots, celery, etc.

Toss well with freshly squeezed lemon or lime juice and serve with avocado slices……….

Delicious and super healthy beyond your wildest imagination……

picture credit – Candy Wong

Immune system

Did you know that over 70% of your immune system is located in your digestive system? Did you know that there are more neurons in the small intestine than in the entire spinal cord?

Remember, a robust immune system is your #1 defense against ALL diseases. So, if you want to stay healthy, you must keep your gastrointestinal system (i.e. your “gut”) in a healthy state.

Optimal gastro…intestinal health depends on the ratio of good and bad bacteria (85/15 is optimal). The gut of every healthy person contains about 3½ pounds of probiotics (“beneficial living bacteria”) that produce essential vitamins and hormones and help your digestive system break down proteins, fats, and carbohydrates, as well as digest waste.

Most importantly they compete with undesirable micro-organisms such as yeasts, fungi, bacteria and parasites, which can result in all sorts of problems, ranging from cancer to IBS to allergies. Amazingly, there are over 400 species of microbes living in your gut which contain more bacteria than there are known stars in the sky!

A 2008 study shows that probiotics can modulate immune responses via your gut’s mucosal immune system. It was found that probiotics also have an anti-inflammatory potential, resulting in a decrease in serum CRP (a sensitive marker of inflammation) levels and a reduction in the bacteria-induced production of pro-inflammatory cytokines.

Illness is oftentimes a result of previous antibiotics, which not only killed the “bad guys” but also killed the “good guys” and left the host susceptible to future infection, including candida overgrowth. So, in order to get healthy again, we need to add probiotics to our diets. Raw, fermented foods are brimming with health-promoting probiotics and have been staples of the human diet for thousands of years.

One such ancient food is sauerkraut, produced simply by covering cabbage with water and letting it sit for several weeks.

Naturally occurring bacteria on the surface of the cabbage leaves thrive in this environment, chemically changing the cabbage and increasing its B vitamin content.

Also, kefir is an excellent choice to obtain natural probiotics. A quart of kefir has far more active bacteria than you can possibly purchase in any probiotics supplement, and it is very economical as you can reuse the kefir from the original quart of milk about ten times before you need to start a new culture pack. Just one starter package of kefir granules can convert about 50 gallons of milk (use raw milk) to kefir.

Fermented soy products (like natto and miso) are also good ways to obtain probiotics, but make sure that they are from ORGANIC soy, since over 90% of the soy in the USA is now GMO.
Alex Steblowsky

All Honey Ferments

All Honey Ferments are the same basic fermented thing as any Honey Wine/Mead, and like the popular Fad “Honey Ferment” that circulates on the Internet lately… “Honey Garlic”, most do not realize that most anything can be also made into an effective daily tonic using this fermentation pathway.

All the difference is, is that this ferment is left a bit thicker than a normal mead, so it can be used as a tonic, similar to any cough syrup for consistency and concentration.

Honey ferments via yeast action IF the moisture content of honey goes above 17.2% and better if at 25% and over, as the yeasts come out of dormancy in raw honey and work to convert the sugars in honey or added materials into alcohols.

Alcohols are an effective ‘solvent’ for med or flavor extraction of most herbals one can toss into this ferment.

(Honey is not Conducive to a bacterial ferment, however these days one should check the pH of the honey to make sure it is already under the safety line of pH 4.6 before one sets up the ferment… due to concerns of certain pathogenic toxin activity happening in raw honey).

IF pH is over pH 4.6 the honey has to be buffered down with a distilled vinegar or acid blends found at any wine ferment store outlet or online. The yeasts even like starting the ferment best if down at least to pH 4.0… 3.8 is ideal, same as with any wine or mead ferment.

Here is a pic of a honey tonic made with 19 local gathered medicinal herbs, berries, tree barks and roots in our local gathered wild jungle honey.
I call this one “19 Flying Tigers”. Local honeys and herbs etc. are the most effective immune boosters as all in them is local to one’s environment so train one’s personal space immune factors.

Honey from a distance is not so personally medicinal but is still a nice sweet product to ferment.

Pasteurized honey can also be used as all one does then is add a bit of water to raise moisture up and a good pinch of a good wine yeast to get the ferment happening!

Stir each day to introduce O2 as yeasts need that at the start. Use a loose lid to cover or a cloth perhaps just like with kefir or kombucha or WK, or any wine for the first “primary” aerobic ferment sequence.
When bubbling slows down then no more stirring for about a month as now yeasts go anaerobic with no O2 needed, and do the actual ferment which is converting sugars to alcohols.

I leave the material in the honey for perhaps 5 to 6 months, then strain them out, discard some… with garlic use it for cooking or munching and bottle the tonic honey for fridge storage or in a cool area where it can bottle age for years….. 5 or more years is ideal. … IF one can resist using it all up before then that is! lol    thank you Lance Hancherow

Vegan Keto Diet Guide

Vegan Keto Diet Guide: Benefits, Foods and Sample Menu

The ketogenic diet is a high-fat, low-carb, moderate-protein diet promoted for its powerful effects on weight loss and overall health.

Though often associated with animal foods, this way of eating can be adapted to fit plant-based meal plans — including vegan diets.

Vegan diets exclude all animal products, making it more difficult to eat low-carb.

However, with careful planning, vegans can reap the potential benefits of a ketogenic diet.

This article explains what to eat and avoid on a vegan keto diet and provides a one-week vegan keto menu.

What Is the Vegan Keto Diet?

The ketogenic diet is low in carbs, high in fat and moderate in protein.

Carbs are typically reduced to less than 50 grams per day to reach and maintain ketosis — a metabolic process in which your body burns fat for fuel instead of glucose (1, 2).

Since this way of eating is composed mostly of fat — generally around 75% of your intake — keto dieters often turn to high-fat animal products, such as meats, butter and full-fat dairy.

However, those who eat plant-based diets, including vegans, can follow a ketogenic diet as well.

People on a vegan diet consume only plant-based foods, such as vegetables, fruits and grains, and avoid animal-based foods like meat, poultry, eggs and dairy.

Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, seeds and nuts.

Summary The vegan keto diet is a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods.

Vegan Keto Diet Benefits

Several health benefits are associated with vegan and ketogenic diets. However, no studies focus specifically on vegan keto diets.

Following a vegan diet has been shown to lower the risk of chronic health conditions, such as heart disease, diabetes and certain cancers.

For example, studies have observed that vegans have a 75% lower risk of developing high blood pressure and up to a 78% risk reduction of type 2 diabetes (3).

What’s more, vegans tend to weigh less than non-vegans, and those who adopt vegan diets are more successful at losing weight than people who eat animal products (4).

A review of 12 studies found that over 18 weeks, people who followed vegan diets lost an average of 5.5 pounds (2.52 kg) more than participants on non-vegetarian diets (5).

Like the vegan diet, research has shown that following the high-fat, low-carb ketogenic diet may positively impact your health.

The keto diet is well known for its effectiveness in weight loss, blood sugar control and reduced heart disease risk factors.

A study in 58 obese children and teens showed that participants following a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.

In addition, the keto diet significantly raised levels of adiponectin, a protein involved in blood sugar regulation and fat metabolism (6).

Higher levels of adiponectin have been associated with better blood sugar control, reduced inflammation and a lower risk of obesity-related diseases, including heart disease (7, 8).

Ketogenic diets have also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure and “bad” LDL cholesterol (9).

Being that both vegan and ketogenic diets may benefit your health in similar ways, it’s likely that combining the two by following a vegan keto diet would positively impact health as well.

Summary Both vegan and ketogenic diets have been linked to health benefits, including weight loss and a lower risk of heart disease and diabetes.

Foods to Avoid

When following a vegan keto diet, you must significantly reduce your carb intake and replace carbs with healthy fats and vegan sources of protein.

Animal products, including eggs, meat, poultry, dairy and seafood, are excluded on a vegan keto diet.

Here are examples of foods that should be completely avoided:

  • Meat and poultry: Beef, turkey, chicken, pork.
  • Dairy: Milk, butter, yogurt.
  • Eggs: Egg whites and egg yolks.
  • Seafood: Fish, shrimp, clams, mussels.
  • Animal-based ingredients: Whey protein, honey, egg white protein.

Here are examples of foods that should be significantly reduced:

  • Grains and starches: Cereal, bread, baked goods, rice, pasta, grains.
  • Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk.
  • Sweeteners: Brown sugar, white sugar, agave, maple syrup.
  • Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.
  • Beans and legumes: Black beans, chickpeas, kidney beans.
  • Fruits: All fruits should be limited. However, small portions of certain fruits like berries are allowed.
  • High-carb alcoholic beverages: Beer, sweetened cocktails, wine.
  • Low-fat diet foods: Low-fat foods tend to be high in added sugar.
  • High-carb sauces and condiments: Barbecue sauce, sweetened salad dressings, marinades.
  • Highly processed foods: Limit packaged foods and increase whole, unprocessed foods.

The level of carbohydrate restriction when following a vegan keto diet varies depending on your health goals and individual needs.

In general, healthy, high-fat vegan foods and vegan protein sources should make up the majority of your diet.

Summary Animal products, as well as high-carbohydrate foods such as grains, sweetened beverages and starchy vegetables, should be restricted when following a vegan keto diet.

Foods to Eat

When following a vegan keto diet, it’s important to focus on vegan, healthy foods that are high in fat and low in carbs.

Foods to eat on a vegan keto diet include:

  • Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut.
  • Oils: Olive oil, nut oil, coconut oil, MCT oil, avocado oil.
  • Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds.
  • Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter.
  • Non-starchy vegetables: Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms.
  • Vegan protein sources: Full-fat tofu, tempeh.
  • Vegan full-fat “dairy”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
  • Avocados: Whole avocados, guacamole.
  • Berries: Blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation.
  • Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices.

Though the keto diet cuts out many food groups that vegans rely on, such as whole grains and starchy vegetables, a vegan keto diet can be followed with careful planning.

Vegan keto dieters should get their calories from whole, unprocessed foods while avoiding highly processed vegan foods.

Summary Vegan keto diet foods include non-starchy vegetables, avocados, nuts, seeds, coconut, vegan protein sources and healthy oils.

A One-Week Vegan Keto Meal Plan

Though the vegan keto diet may seem very restrictive, many meals can be constructed using vegan-friendly ingredients.

Following is a one-week sample menu for the vegan keto diet:

Monday

  • Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds and unsweetened shredded coconut.
  • Lunch: Vegan cream and low-carb vegetable soup.
  • Dinner: Cauliflower rice stir-fry with tofu.

Tuesday

  • Breakfast: Tofu scramble with vegan cheese and avocado.
  • Lunch: Zucchini noodles with walnut pesto and vegan cheese.
  • Dinner: Vegan walnut chili with vegan cheese and sliced avocado.

Wednesday

  • Breakfast: Chia pudding made with full-fat coconut milk topped with sliced almonds.
  • Lunch: Creamy coconut and cauliflower soup.
  • Dinner: Shirataki noodles with mushrooms and vegan Alfredo sauce.

Thursday

  • Breakfast: Full-fat coconut yogurt topped with nuts, seeds and unsweetened shredded coconut.
  • Lunch: Tofu, vegetable and coconut curry.
  • Dinner: Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese.

Friday

  • Breakfast: Tofu scramble with vegan cheese, mushrooms and spinach.
  • Lunch: Vegetable and tofu salad with avocado dressing.
  • Dinner: Eggplant lasagna made with vegan cheese.

Saturday

  • Breakfast: Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder and vegan protein powder.
  • Lunch: Vegetable and tofu salad with avocado dressing.
  • Dinner: Cauliflower fried rice.

Sunday

  • Breakfast: Coconut almond chia pudding.
  • Lunch: Large green salad with tempeh avocado, vegan cheese, non-starchy vegetables and pumpkin seeds.
  • Dinner: Vegan cauliflower mac and cheese.

Vegan Keto Snacks

Try out these vegan-friendly snacks to keep your appetite in check between meals:

  • Sliced cucumber topped with vegan cream cheese
  • Coconut fat bombs (high-fat snacks made with coconut butter, coconut oil and shredded coconut)
  • Nut and coconut bars
  • Coconut milk and cocoa smoothie
  • Trail mix with mixed nuts, seeds and unsweetened coconut
  • Dried coconut flakes
  • Roasted pumpkin seeds
  • Celery sticks topped with almond butter
  • Coconut milk yogurt topped with chopped almonds
  • Olives stuffed with vegan cheese
  • Guacamole and sliced bell pepper
  • Cauliflower tater tots
  • Coconut cream with berrie                                                                                                                   Summary There are many delicious foods to choose from when following a vegan keto diet. Meals and snacks should be high in healthy fats and low in carbs.
Drawbacks and Side Effects

While the vegan keto diet may benefit your health, it has some potential drawbacks.

The Importance of Supplements and Diet Quality

Vegan diets tend to be low in important nutrients, especially if not carefully planned.

Vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron and calcium are examples of nutrients that some vegan diets lack (10, 11).

Because the vegan keto diet is more restrictive than normal vegan diets, it’s critical that those following it supplement with high-quality vitamins and minerals and plan their meals to ensure a nutritionally adequate diet.

Eating fortified foods, focusing on whole-foods and enhancing nutrient availability, for example through fermenting and sprouting, is important for people following a vegan keto diet.

However, it may be difficult for vegan keto dieters to meet their micronutrient needs through food alone.

Supplementing with certain vitamins and minerals commonly lacking in vegan diets is a smart way to prevent potential deficiencies and ensure that your daily requirements are met.

Vegan Keto Diet Side Effects

Transitioning to a ketogenic diet can be difficult.

Often referred to as the keto flu, the transition period from a higher-carb diet to a keto diet can be challenging on your body.

As your body switches from burning glucose to fat for fuel, unpleasant symptoms may occur.

Side effects of the vegan keto diet may include (12):

  • Fatigue
  • Nausea
  • Irritability
  • Constipation
  • Poor concentration
  • Diarrhea
  • Weakness
  • Headaches
  • Muscle cramps
  • Dizziness
  • Difficulty sleeping

Staying hydrated, getting enough rest, eating fiber-rich foods and engaging in light activity can help ease keto flu symptoms.

What’s more, supplementing with the electrolytes magnesium, sodium and potassium can help reduce certain symptoms, such as muscle aches, headaches and insomnia.

As the vegan keto diet restricts many foods, it’s not appropriate for everyone.

The vegan keto diet may not be suitable for those with type 1 diabetes, women who are pregnant or breastfeeding, athletes or those with eating disorders or a history of disordered eating.

If you consider transitioning to a vegan keto diet, consult your doctor or a qualified health professional first to ensure the diet is safe to follow.

Summary Low-carb, high-fat diets may not be suitable for pregnant women, children and people with certain medical conditions. If you’re unsure whether the vegan keto diet is the right choice for you, seek advice from your doctor.

The Bottom Line

The high-fat, low-carb vegan keto diet focuses on whole, unprocessed, plant-based foods.

Vegan and ketogenic diets have been linked to benefits like weight loss and reduced heart disease and diabetes risks.

Certain supplements may be necessary to ensure nutrient needs are met, including iron and vitamins B12 and D.

Though research shows that both the vegan diet and the keto diet may benefit your health, studies on the effects of the vegan keto diet are needed to determine if this diet is effective and safe to follow long term.

by Jillian Kubala,

Why Tempeh Is Incredibly Healthy and Nutritious

Why Tempeh Is Incredibly Healthy and Nutritious

Tempeh is a fermented soy product that’s a popular vegetarian meat replacement.

However, vegetarian or not, it can be a nutritious addition to your diet.

High in protein, probiotics and a wide array of vitamins and minerals, tempeh is a versatile ingredient that comes with a variety of health benefits.

This article will take a deeper look at the many advantages of tempeh.

What Is Tempeh?

Tempeh is a traditional Indonesian food made from soybeans that have been fermented, or broken down by microorganisms.

Following fermentation, the soybeans are pressed into a compact cake that is commonly consumed as a vegetarian source of protein.

In addition to soybeans, tempeh may also be made from other bean varieties, wheat or a mixture of soybeans and wheat (1).

Tempeh has a dry and firm but chewy texture and a slightly nutty taste. It can be steamed, sautéed or baked and is often marinated to add more flavor.

Much like other meatless sources of protein, such as tofu and seitan, tempeh is a popular choice among vegans and vegetarians because it’s packed with nutrients.

Summary: Tempeh is typically made up of fermented soybeans and/or wheat. It can be prepared in a variety of different ways and is high in nutrients, making it a popular vegetarian source of protein.

Tempeh Is Rich in Many Nutrients

Tempeh boasts an impressive nutrient profile. It is high in protein, vitamins and minerals but low in sodium and carbs.

A 3-ounce (84-gram) serving of tempeh contains these nutrients (2):

Calories: 162

Protein: 15 grams

Carbs: 9 grams

Total fat: 9 grams

Sodium: 9 milligrams

Iron: 12% of the RDI

Calcium: 9% of the RDI

Riboflavin: 18% of the RDI

Niacin: 12% of the RDI

Magnesium: 18% of the RDI

Phosphorus: 21% of the RDI

Manganese: 54% of the RDI

Because it is more compact than other soy products, tempeh provides more protein than some other vegetarian alternatives.

For example, 3 ounces (84 grams) of tofu contains 6 grams of protein, or about 40% of the protein in the same amount of tempeh (3).

Tempeh is also a good dairy-free source of calcium. One cup (166 grams) of tempeh contains about 2/3 of the calcium found in one cup of whole milk (2, 4).

Summary: Tempeh is a good source of protein, iron, manganese, phosphorus, magnesium and calcium. It is also low in carbs and sodium.

It Contains Probiotics

Fermentation is a process that involves the breaking down of sugars by bacteria and yeast (5).

Through fermentation, the phytic acid found in soybeans is broken down, helping to improve digestion and absorption (6).

Additionally, fermented foods are a good source of probiotics, which are beneficial bacteria found in your gut that can help promote digestive health (7).

Compared to other tempeh varieties, soy-based tempeh is especially rich in probiotics.

A 2013 test-tube study found that soy tempeh was more effective than bean-based tempeh in stimulating the growth of Bifidobacterium, a beneficial strain of bacteria (8).

Studies have found that probiotics could alleviate the symptoms of irritable bowel syndrome, prevent diarrhea, reduce bloating and support regularity (9, 10, 11).

Some studies have even found that probiotics could increase weight loss.

One study supplemented 210 adults who had large amounts of belly fat with probiotics. Following the 12-week study, participants lost an average of 8.5% of their belly fat (12).

Probiotics have also been associated with improvements in immunity, mental health and even blood cholesterol levels (13, 14, 15).

Summary: Tempeh contains probiotics, which may help promote digestive health, increase weight loss and improve immune function, mental health and blood cholesterol levels.

It’s High in Protein to Keep You Full

Tempeh is high in protein. One cup (166 grams) provides 31 grams of protein (2).

Some studies suggest that a protein-rich diet may stimulate thermogenesis, leading to an increase in metabolism and helping your body burn more calories after each meal (16).

A diet high in protein can also aid in appetite control by increasing fullness and decreasing hunger (17).

One study found that high-protein soy snacks improved appetite, satiety and diet quality compared to high-fat snacks (18).

Additionally, research shows that soy protein can be just as effective as meat-based protein when it comes to appetite control.

In a 2014 study, 20 obese men were placed on a high-protein diet that included either soy-based or meat-based protein.

After two weeks, they found that both diets led to weight loss, a decrease in hunger and an increase in fullness with no significant difference between the two protein sources (19).

Summary: Tempeh is high in soy protein, which can promote satiety, reduce hunger and increase weight loss.

It May Reduce Cholesterol Levels

Tempeh is traditionally made from soybeans, which contain natural plant compounds called isoflavones.

Soy isoflavones have been associated with reduced cholesterol levels.

One review looked at 11 studies and found that soy isoflavones were able to significantly decrease both total and LDL cholesterol (20).

Another study looked at the effects of soy protein on cholesterol levels and triglycerides. 42 participants were fed a diet containing either soy protein or animal protein over a six-week period.

Compared to animal protein, soy protein decreased LDL cholesterol by 5.7% and total cholesterol by 4.4%. It also decreased triglycerides by 13.3% (21).

Though most available research focuses on the effects of soy isoflavones and soy protein on blood cholesterol, one study did focus specifically on tempeh.

A 2013 animal study examined the effects of nutrient-enriched soybean tempeh on mice with liver damage.

It found that tempeh had a protective effect on the liver and was able to reverse damage to liver cells. Additionally, tempeh caused a decrease in both cholesterol and triglyceride levels (22).

Summary: Tempeh is made from soybeans, which contain soy isoflavones. Studies show that soy isoflavones and soy protein may decrease blood cholesterol levels.

It Could Decrease Oxidative Stress

Studies show that soy isoflavones also possess antioxidant properties and may reduce oxidative stress (23).

Antioxidants work by neutralizing free radicals, atoms that are highly unstable and can contribute to the development of chronic disease.

The accumulation of harmful free radicals has been linked to many diseases, including diabetes, heart disease and cancer (24).

Numerous studies have shown that isoflavones could reduce markers of oxidative stress by increasing antioxidant activity in the body (25, 26).

Other studies have found that supplementing with soy isoflavones may have a favorable effect on several diseases associated with oxidative stress.

For example, one animal study showed that soybean isoflavones decreased blood sugar levels in rats with diabetes (27).

Another study used data from 6,000 households in Japan and found that intake of soy products was associated with a decreased risk of death from heart disease and stomach cancer (28).

Tempeh may especially be beneficial compared to other soy products.

One study compared the isoflavones in soybeans to the isoflavones in tempeh and found that tempeh had greater antioxidant activity (29).

Summary: Soy isoflavones may possess antioxidant properties and could be beneficial in decreasing oxidative stress and chronic disease.

It Can Promote Bone Health

Tempeh is a good source of calcium, a mineral that is responsible for keeping bones strong and dense.

Adequate calcium intake may prevent the development of osteoporosis, a condition that is associated with bone loss and porous bones (30).

In one study, 40 elderly women increased their calcium intake through diet or supplements for two years. Increasing calcium intake decreased bone loss and preserved bone density, compared to control groups (31).

Another study looked at 37 women and showed that increasing dietary calcium intake by 610 mg per day helped prevent age-related bone loss (32).

Other studies show that increasing calcium intake could help increase bone growth and density in children and teenagers (33, 34).

Though dairy products are the most common sources of calcium, studies show that the calcium in tempeh is as well absorbed as the calcium in milk, making it an excellent option for increasing calcium intake (35).

Summary: Tempeh is high in calcium and may help increase bone density and prevent bone loss.

Tempeh May Not Be for Everyone

Tempeh, along with other fermented soy products, is generally considered to be safe for most people.

However, some individuals may want to consider limiting their intake of tempeh.

Those with a soy allergy should avoid tempeh altogether.

Eating tempeh may trigger an allergic response for those allergic to soy, which could include symptoms like hives, swelling or difficulty breathing.

Additionally, soybeans are considered a goitrogen, a substance that can interfere with thyroid function.

Though studies show that soy intake has little to no effect on thyroid function, those with impaired thyroid function may want to keep intake in moderation (36).

Summary: Individuals who have a soy allergy should avoid tempeh, while those with impaired thyroid function may want to limit their intake.

How to Use Tempeh

Both versatile and nutritious, tempeh is easy to incorporate into your diet.

Tempeh is typically marinated or seasoned to increase flavor, then crumbled, baked, steamed or sautéed and added to dishes.

It can be used in everything from sandwiches to stir-fries.

Here are a few other delicious ways to use tempeh:

Tempeh Bacon

Crispy Maple-Dijon Tempeh Sandwiches

Tempeh Gyro Lettuce Wraps

Easy Baked BBQ Tempeh

Summary: Tempeh is usually marinated or seasoned and then crumbled, baked, steamed or sautéed. It can be used in a wide variety of dishes.

The Bottom Line

Tempeh is a nutrient-dense soy product with a high amount of protein, as well as various vitamins and minerals.

It may decrease cholesterol levels, oxidative stress and appetite while improving bone health.

Tempeh also contains probiotics, which can improve digestive health and promote weight loss.

Nevertheless, those with a soy allergy or impaired thyroid function should limit their intake of tempeh and other soy-based products.

Yet for most, tempeh is a versatile and nutritious food that can be an excellent addition to the diet.

by Rachael Link

Amaranth ..

Whole grains are an important part of a Vegan lifestyle. Consuming at least three servings of whole grains per day can reduce the risk of some chronic health conditions like cardiovascular disease, type II diabetes, and certain cancers. Studies also showed that eating whole grains in place of refined grains can reduce potentially dangerous excess abdominal fat, a buildup that can raise blood pressure and cholesterol levels, and even cause insulin resistance (potentially leading to diabetes)…..Don’t think of these grains as a side dish. I eat these grains as my main dish…

Here are 14 organic whole grains that I stock in my home and eat at least three of every day :

1. Amaranth
Once considered a weed, amaranth is now known for its killer nutritional value. This grain is high in fiber (21 percent of the daily recommended value per cup), and it’s also a great source of the amino acid lysine and nutrients magnesium, calcium, and squalene, a compound that may help prevent cancer. Plus, it’s also a protein powerhouse: In one study, rats that consumed amaranth grew more than those that were fed maize thanks to the grain’s 9 grams of protein per cup. It also has cholesterol-lowering potential….I mix it with quinoa, it takes the same amount of time to cook……

2. Kamut
Kamut is the brand name — and most commonly used name — for the ancient Khorasan strain of wheat. It’s a great source of protein, with 11 grams per cup, as well as nutrients like selenium, zinc, and magnesium. One study even showed that rats that consumed kamut had better responses to oxidative stress than those that had eaten wheat, which basically means kamut has is higher in antioxidants than regular wheat. Kamut should be soaked for 24 hours. I mix kamut with whole barley, spelt and wheat berries along with beans like mung, adzuki, and garbanzo…Rinse them thoroughly after soaking them and simmer for about 40 minutes. Turn the heat off and add vegetables and allow them to steam…….delicious!

3. Millet
Formerly used primarily as bird feed in the U.S., millet is increasing in popularity among humans, whether it’s prepacked like rice or made into flour and used in baked goods. It’s a good source of protein (6 grams per cup) and has been shown to help control glucose levels. Another benefit of keeping glucose levels in check? When blood sugar levels are steady, energy levels are steady….Millet is another grain that takes 15 minutes to simmer, mix it with the quinoa and amaranth…..You can also add lentils, top it off after it is done with chopped tomatoes, parsley, and lemon…….

4. Teff
These teeny tiny grains pack a sizable nutritional punch: Teff is surprisingly high in calcium (one cup contains 12 of the daily recommended value) and vitamin C, a nutrient not often found in grains. Plus, it’s gluten-free, making it perfect for those with gluten sensitivity or celiac disease. Teff is primarily made of high-resistant starch, which can help prevent colon cancer. Resistant starches aren’t immediately digested when traveling through the small intestine. Instead, they hang out in the large intestine, where bacteria feed on them and create fatty acids that make the environment less welcoming to bacteria that can harm the colon[13]. A study also showed that people who ate muffins high in resistant starch felt fuller than those who ate muffins without. Teff’s tiny size (about the size of a poppy seed) allows it to cook quickly compared to other grains, ranging from 12 to 20 minutes depending on desired texture…..Teff can be combined with the 15-minute grains ……..

5. Quinoa
Quinoa is an excellent protein source and contains all essential amino acids (useful for vegans and vegetarians). One cup of ready-to-eat quinoa has nearly 10 grams of protein or twice the amount of protein found in other cereal grains, it also has 5 grams of fiber, for just 220 calories.

Quinoa is also a good source of beneficial minerals, including copper, manganese, iron, and magnesium, plus B-complex vitamins. All of these trace elements and nutrients are necessary for chemical reactions for producing energy out of your foods. Quinoa also offers potassium and good fats that are beneficial for your blood pressure and heart.

6. Farro (aka Emmer)
Same grain, different name (depending on location) — emmer is the American term for while it’s known as farro in Italy, where it has a rich history: This ancient strain of wheat was rationed to Roman soldiers thousands of years ago! A half-cup of farro has more fiber and fewer calories than brown rice or quinoa,….Love Farro, it takes 30 minutes to simmer, I add raw vegetables at the end and an avocado with lemon….. If you can’t find it in the U.S., buy it directly from Bluebird organic farms. They are a great family owned business and will ship it same day…

7. Whole Barley
Barley dates back to the Stone Age and can take on many roles. It can be ground into flour or meal for baked goods, added to soups and stews in its pearled form, and (of course) malted to make beer or whiskey. Since it’s high in fiber (almost a quarter of the daily recommended value in one cup of the pearled stuff), it may help prevent some chronic diseases and lower cholesterol….I love whole barley, make sure to buy it in bulk and organic and don’t confuse it with pearl barley. Pearl barley which is barley without the nutrition, kind of like white rice compared to brown rice…..

8. Bulgur
Bulgur, another derivative of wheat, it’s the result of boiling, drying, and cracking wheat kernels. It’s incredibly versatile in dishes and cooks in about the same amount of time as pasta. With 8 grams of fiber per cup or 33 percent of the daily recommended value, bulgur beats out quinoa, oats, millet, buckwheat, and corn in that category.

9. Spelt
Spelt is a type of wheat that is higher in protein than other types, and — in flour form — can easily be used as a substitute for wheat flour in recipes. There is some evidence that those with sensitivity to wheat can tolerate spelt, but other research suggests those with gluten intolerance might still want to hold off.

10. Buckwheat
Native to Russia, buckwheat is actually not a type of wheat at all — it’s a herb! More closely related to rhubarb than to wheat (making it gluten-free!), its seeds are ground into flour or crushed to make groats, which are cooked like rice. Buckwheat may also help lower cholesterol levels by binding to cholesterol molecules and dragging ‘em out of the body on its way through the digestive system. It can also be helpful in treating diabetes because it naturally contains a compound that lowers blood glucose levels]. Buckwheat is the main ingredient in most soba noodles and these pancakes, but pairing it with pickles could also work…..Another favorite of mine that takes 15 minutes to simmer. I add lentils and top it off when serving with tomatoes, lemon, and an avocado….

11. Red rice
A type of yeast growing on rice grains yields this fun colored food — and the health benefits are pretty astounding. Long used for its medicinal properties in Asian countries (back in the 1300’s), it was used in China to aid in digestion, blood circulation, and spleen health), red rice extract is gaining popularity in the US for its cholesterol-lowering properties. Red rice can also refer to a type of rice with a red husk, which is high in fiber, has a nutty taste, and, when mixed with other foods, can turn the dish a festive shade of pink or red.

12. Rye berries
Everyone knows about rye bread, but the grain can also be eaten in its berry form. Rye berries can be cooked like rice or barley in pilafs or soups, though cooking can take up to an hour. Not a fan of rye bread? Don’t be discouraged — that distinct flavor comes from caraway seeds added to the bread, not the rye itself, so dishes made with rye berries won’t have the same taste. As for health benefits, it’s hard to beat rye: One study showed that rye contains a peptide called lunasin, which could play a role in cancer prevention. Another showed that rye fiber appears to be more effective than the wheat fiber in improving bowel health. Another grain that can be simmered with whole barley, wheat berries, kumut, and spelt…..

13. Wheat berries
Wheat berries are a way to get wheat in its most natural state — whole kernels with only the hull removed. This means they contain all the grain’s nutrients and minerals. One half-cup serving is a great source of selenium, manganese, phosphorous, magnesium, and lignan, a phytochemical that may help protect against breast cancer. Once cooked (simmered in boiling water for up to an hour should do it), they are a great addition to soups, stews, and salads (like this wheat berry salad with strawberries and blueberries). Since wheat berries are quite literally whole wheat, they may be more filling than a similar amount of food made with wheat flour.

14. Forbidden Black Rice
The Long-Lost Superfood”, a treasure house of antioxidants, fiber, nutrients, minerals and amino acids capable of combating and preventing a host of health problems ranging from cancer, diabetes, and heart disease to Alzheimer’s. Apparently, the emperor’s of ancient China was right. The black, outer layer of this rice, contains antioxidant-rich bran. The purple and reddish pigment of this rice, which gives it its black appearance, contains Anthocyanins, the same antioxidants found in such prominent superfoods as blueberries, Acai berries, and grapes. Forbidden Black Rice is one of my favorite grains. It takes 30 minutes to simmer. I either eat the black rice by itself or I mix it with Farro. I add tomatoes, lemon, parsley and an avocado when I serve it…..Really delicious and a great replacement for brown rice.

 

thank you veganurth

Beans !!

Beans are among the oldest cultivated plants. In fact, fossil records demonstrate that prehistoric people domesticated and cultivated legumes for food. Today, this extremely large category of vegetables contains over 13,000 species and is second only to grains in supplying calories and protein to the world’s population. Compared to grains, legumes supply about the same number of total calories but usually provide 2-to-4 times as much protein.

Legumes are often called “the poor people’s meat,” however, they might be better known as the “healthy people’s meat.” Many legumes, especially adzuki, mung, and garbanzo, are demonstrating impressive health benefits. Diets rich in legumes are being used to lower cholesterol levels, improve blood glucose control in diabetics, and reduce the risk of many cancers. Legumes contain many important nutrients and phytochemicals, and when combined with grains, they form a complete protein. According to studies conducted by the United States Department of Agriculture, richly colored dried beans offer a high degree of antioxidant protection. In fact, small red adzuki and mung beans rated the highest just ahead of blueberries.

Beans are a very inexpensive form of good protein and the are the most popular food source among the healthiest cultures. I just bought enough beans, lentils, quinoa and buckwheat for myself, my son, daughter-in-law, and granddaughter for our trip to Costa Rica. I spent $60, including a bottle of Bragg Amino Acid, which will last us for the ten days. Compare that to meat at $10.00 a pound. I can’t emphasize enough how important beans and grains are together. They build your body with important nutritional value, proteins, enzymes, minerals, vitamins and fiber that cut your risk of heart disease, cancer, diabetes and obesity by 70%, where meat and dairy will increase your chances of all those diseases by 70%. Don’t overlook the fact that beans and grains are a healthy way to maintain your weight.

The major health benefit of beans is their rich source of cholesterol-lowering fiber. In addition to lowering cholesterol, the high fiber content of beans prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance, or hypoglycemia.

Beans’ contribution to heart health lies not just in their fiber but in the significant amounts of antioxidants, folic acid, vitamin B6, and magnesium these beans supply. Folic acid and B6 help lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-to-40 percent of patients with heart disease.

Intake of beans is also protective against cancer. In one analysis of dietary data collected by validated food frequency questionnaires in 1991 and 1995 from 90,630 women in the Nurses Health Study II researchers found a significantly reduced frequency of breast cancer in those women who consumed a higher intake of beans or lentils. That was not surprising, what was surprising was that only beans and lentils seemed to offer protection. Intake of tea, onions, apples, string beans, broccoli, green pepper, or blueberries did not have the same beneficial protection. Eating beans or lentils two or more times per week was associated with a 24% reduced risk of breast cancer.

I eat beans every day of my life. I cook them with buckwheat, quinoa, hulled barley and wheat berries. I also sprout them and mix them with my salads. There are a lot of different kinds of beans and they are all very nutritional. I just like mung, adzuki, and garbanzo so I stick with those three beans. I also eat lentils like red, green and French dark green. The lentils are easy to cook with buckwheat and quinoa. The dry beans can be cooked with hulled barley and wheat berries as they take about an hour to simmer. If you want to cut the time down and cook them with buckwheat, just soak them overnight.

To sprout the beans, soak them overnight, rinse them thoroughly and put them in a sprouting jar with a screen lid. Just rinse them really well in the jar and make sure to get all the water out. Place the beans in a darker part of your kitchen for three days, rinsing them twice a day until they sprout…..make sure to refrigerate after the sprout. I mix them with my salads….

thank you Veganurth

Calorie-restriction dieting increases the life span

For decades, scientists have known that restricting calories puts the brakes on aging in everything from worms to mice. But, last year, University of Wisconsin researchers inched closer to the holy grail (human proof) when they found that r
hesus monkeys on a calorie-restriction diet were half as likely to get cancer, heart disease and diabetes than their calorie-munching peers. And less disease equals longevity. Indeed, those monkeys eating and aging “normally” died at three times the rate of those nibbling on 30 percent fewer calories.

“There is no question that calorie-restriction dieting increases the life span of any species,” says Eric Ravussin, Ph.D., director of the Nutrition Obesity Research Center at Louisiana State University. But the potential for longevity in people is still not clear. However, not everyone is waiting for the final verdict. Lisa Walford, 55, coauthor of The Longevity Diet, has followed a calorie-restriction diet for more than 20 years. She attributes her physical and mental vitality to yoga and consuming fewer calories.

Calorie-restriction dieting is about minimizing calories and maximizing nutrients. The first step is to determine the number of calories you need to maintain your body’s “set point,” which is the weight your body naturally gravitates toward if you make no effort to lose or gain weight. Then you aim to eat fewer calories, which is where the weight loss enters.

In animal studies, the biggest boon—a 50-percent jump in life span—surfaces when calories are sliced by 40 percent, but the most people can reasonably expect to cut is 25 percent, says Ravussin. Researchers have tried to cut people’s calories by 30 percent, but volunteers find the diet unsustainable.

So, what does a 25-percent restriction look like? If you can consume 2,000 calories a day and maintain your “set point” weight, your new goal should be 1,500 calories. A typical day’s menu may include a bowl of lentil soup for lunch, and a heaping salad full of colorful vegetables for dinner. The motivation is to eat fewer calories and more nutritional foods.

Obesity increases the likelihood of many diseases such as cancer and diabetes, but being very thin also brings its own health problems and may also put the body under great stress. So, it is important to sustain yourself with enough food that maximizes the most nutrition known to man. By eating dark colored organic produce and sprouted beans like mung, garbanzo and adzuki plus adding quinoa and other whole grains like hulled barley, wheat berries and buckwheat, your body will thrive with these super foods.

To sum up, restricting number of calories consumed along with doing regular exercises will be the sanest course to ensure weight loss acquire physical fitness and lead a long and healthy life. It is unwise to opt for either calorie restriction or physical exercises and renounce the other as both are equally essential.

Why Kombucha May Never Make It Really Big

Why Kombucha May Never Make It Really Big

The vinegary drink has jumped from health food boutiques to convenience stores. But hurdles remain before a trend that was a fad can go truly mass market.

Illustration: Kurt Woerpel

High fructose corn syrup, the ubiquitous sugar substitute blamed for slowly killing Americans through diabetes, obesity and heart disease, has been under assault for almost 15 years. One of its biggest users—the carbonated soda ecosystem—has been shrinking in the face of public health concern and plummeting soda consumption, now at its lowest point in three decades.

Industry giants Coca-Cola Co. and PepsiCo Inc., long aware of this situation, have swallowed up sports drinks, flavored waters, juices and seltzer companies in a bid to diversify. And while they’ve seen better news from their beverage units, the search for the latest thing continues. For the past few years, that thing has been kombucha.

Along the coasts and in natural food markets, this may sound like old news. But some purveyors of this odd drink want to take the next step, into the mass market. The concept isn’t farfetched; What started as a coastal fad has morphed into a full-blown trend and may be on the cusp of something more.

Supposedly Chinese in origin, kombucha is referred to by its more enthusiastic adherents as the “tea of immortality.” Less mystically put, it’s sweetened tea combined with a symbiotic colony of bacteria and yeast that’s allowed to ferment. As a result, the lightly effervescent beverage has a slight vinegar taste. These “probiotics” are touted as key to maintaining  a healthy microbiome—fancy speak for your digestive system. That healthy branding is one reason why Big Soda is so keen—regardless of whether it’s actually true. (There is some dispute, but more about that later.)

The other reason is that kombucha is crushing it. In 2018, sales are up 43 percent over all of 2017 and are on course to break $1 billion for the first time, according to Nielsen. One top seller, Brew Dr. Kombucha, said its growth this year could be as much as 75 percent. Matt Thomas, the Portland, Oregon-based company’s owner, said he will ship more than 1 million bottles a week by the end of the year.

“The carbonated soft drink market is getting hammered from all sides,” said Tom Vierhile, Innovation Insights Director at Global Data. “Consumers are going toward beverages that are organic and natural—which is where kombucha came from.”

Illustration: Kurt Woerpel

Typically made from tea, kombucha usually has caffeine, though some makers incorporate fruit juice to make it more approachable.

Just five years ago, PepsiCo invested in KeVita, which is now No. 2 in the kombucha drink market. In 2016, the soda giant bought it outright. Becca Kerr, a senior vice president for PepsiCo’s North American Nutrition Fruit and Vegetable portfolio, said the company continues to follow trends and look for other companies to link up with or buy. Meanwhile, PepsiCo’s Naked Juice and Tropicana lines both have versions with probiotics added after pasteurization. We’ll “continue to look for easy ways consumers can incorporate it,” Kerr said.

The same year Pepsi spotted KeVita, Coca-Cola invested in Health-Ade, also one of the top five kombucha makers. Since then, Coca-Cola has acquired or taken stakes in startups such as Honest Tea and Fairlife Dairy. Another investment was in Suja Life, maker of high-pressure processed juices, kombucha and drinking vinegars.

According to Dr. Sheldon Rowan, a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, “several parts of our health and well-being are connected to the health of our guts, which include the health of our gut bacteria.” But while “some studies do indicate positive effects of probiotics, [those] are usually administered in very controlled fashions. Plenty of studies fail to show any measurable benefits.”

Nevertheless, some 65 percent of American consumers believe probiotics are good for you, while 38 percent said they buy products containing them, according to consumer surveys by GlobalData. Among millennials, the percentage of probiotic buyers jumps to 66 percent.

“Millennial dietary habits stand to revolutionize a channel that has been anything but health-conscious in the past,” Euromonitor said in a recent report on convenience stores, where kombucha-style drinks are beginning to take hold.

Kombucha started out as a home-brewing kit with photocopied instructions and a mason jar containing a gelatinous blob. Making the drink was labor-intensive, which opened the door to entrepreneurs. One of those was GT’s Living Foods, arguably the most famous of all kombucha purveyors and still top dog in sales, claiming about 55 percent of market share.

“You’re seeing Big Soda shaking in their boots because market share in soda continues to decline,” said George Thomas Dave, the company’s founder and chief executive officer. “They are desperate to buy the next trend.” That desperation, however, may undo what Dave has helped build over the past 20 years, he said.

“Kombucha is a live, hand-crafted offering,” he explained. “It can’t be mass-produced.” But consumer confusion about naturally grown probiotics, versus the industrial versions squirted in after pasteurization, created an opening for Big Soda. “They are throwing it in everything and slapping it on the label and creating a good-for-you halo,” Dave said.

Cans, carbonation, lab-made probiotics, concentrate—“it goes against why people are becoming fanatic about kombucha,” he said. “As soon as you strip it of its nutritious value it becomes a sparkling, lightly sweet tea.”

Kombucha Brewers International, the leading industry organization, said it has 300 members but estimates the actual number of makers being as high as 500. Hannah Crum, president of KBI, said the group wants to ensure that kombucha makers are producing a verified product that meets defined best practices. Later this year, KBI hopes to publish clear definitions of what constitutes the drink, including requirements that labels state the percentage of kombucha cultures used and whether it’s from concentrate.

BAO Kombucha is bottled in New York.
Photographer: Ron Antonelli/Bloomberg

Still, it might be next-to-impossible to mass-market real kombucha, given its nature as a living concoction. The “bastardization” of the drink, as Dave calls it, may be the only way Big Soda can make it a viable product.

“You’re talking about brands that have dialed-in efficiencies, but efficiencies and wild fermentation don’t go hand in hand,” said Crum. If PepsiCo wants to get KeVita “into as many hands as possible,” it will need to make adjustments—like using juice concentrate, making it a more palatable drink or creating a shelf-stable version using aluminum cans instead of glass bottles.

The critical drawback for kombucha is refrigeration. According to KBI, the raw product will continue to ferment and become sour if left out. This is why it’s traditionally been sold locally. “Probiotics are live microbes and will die over time,” said Mary Ellen Sanders of the International Scientific Association of Probiotics and Prebiotics. Even the juice versions of kombucha must be constantly refrigerated.

The kind of investment necessary for Big Soda to really take a bite out of the kombucha market seems unlikely, according to GlobalData’s Vierhile. “Kombucha sales are not big enough now to move the overall sales needle at the soft drink giants, which means sales will have to increase dramatically for this to make financial sense,” he said.

Illustration: Kurt Woerpel

Then there’s the alcohol problem, thanks to fermentation. In the U.S., kombucha must contain less than 0.5 percent for it to be considered “non-alcoholic.” If it has more, it’s taxed as an alcoholic drink. A bipartisan bill sponsored by both Colorado U.S. senators seeks to modify how kombucha is taxed. Said Crum: “No one is reaching for kombucha to get drunk. It shouldn’t be taxed like alcohol.”

Still, kombucha is starting to show up in bars, often as a mixer, and there are kombucha-beer hybrids with a higher alcohol content. But Vierhile said that before a kombucha-beer trend can really take off, traditional kombucha will have to become more mainstream. Beer makers seem willing to take the risk—this year, Molson Coors Brewing Co. acquired California-based Clearly Kombucha for an undisclosed amount.

The path to the mainstream runs through convenience stores, where 53 percent of shoppers go to quench their thirst, said Jeff Lenard, spokesperson for the National Association of Convenience Stores. For kombucha to break in, “all it needs is a few people saying it’s cool” on social media, he said. One of the biggest stores, 7-Eleven Inc., is already taking a gulp. In 2016, the chain tested selling Living Foods GT’s Kombucha in 350 locations throughout the Northwest and Southwest U.S. Currently, Southern California and Oregon lead in sales. While promising, Lenard said a stronger showing is needed to get kombucha everywhere. “Convenience stores aren’t accordions,” he said. “If kombucha comes in, then something needs to go out.”

Dave, the Living Foods CEO, said the leap is beginning. “We’ve identified Minnesota as a huge market for us. We’re sold at Winco, Piggly Wiggly, Walmart,” he said. “You’re seeing kombucha break through niche markets to a broader audience.”

The longer-term question about kombucha is whether it has the ability to persuade more buyers in places like the Midwest. “Non-alcoholic beverages are like the fashion industry,” said Vierhele. “Stuff comes into favor, then falls out of favor—it’s very accommodating to entrepreneurs who have hustle.”

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