Kombucha is a fermented tea drink that has become quite popular in recent years due to its purported health benefits. One of the main questions around kombucha is whether it can be made sugar free while still retaining its beneficial properties.
What is kombucha?
Kombucha is made by fermenting tea using a symbiotic culture of bacteria and yeast, often referred to as a SCOBY. The fermentation process produces organic acids, gases and a small percentage of alcohol. The end result is a tangy, effervescent beverage that contains probiotics, amino acids, antioxidants and several vitamins.
Traditionally, kombucha is made by sweetening black or green tea with white sugar before fermentation. The sugar is needed to feed the yeast, which produces the carbonation and alcohol during fermentation. Most commercial kombuchas contain some residual sugar after fermentation for taste, typically ranging from 2-10 grams of sugar per 8 oz serving.
Why is sugar used?
Sugar is an important ingredient in kombucha because it:
- Feeds the yeast – Yeast needs food to grow and carry out fermentation. Sugar is the primary food source.
- Aids SCOBY growth – The SCOBY (symbiotic culture of bacteria and yeast) thrives when there is enough sugar for fermentation.
- Improves flavor – Sugar balances the tartness from fermentation and contributes sweetness.
- Increases carbonation – More sugar = more CO2 production by the yeast.
- Boosts alcohol content – Higher sugar leads to higher alcohol levels from yeast metabolism.
Without adequate sugar, the fermentation process would be incomplete, resulting in weak or non-existent carbonation and alcohol. The SCOBY may become unhealthy and flavor can be too sour and acidic without the balancing sweetness.
What kind of sugar is used?
The most common sugar used in kombucha is white, granulated cane sugar. However, other options include:
- Organic cane sugar – Made from certified organic sugarcane.
- Evaporated cane juice – Alternative name for dehydrated cane sugar juice.
- Coconut sugar – Derived from the sap of cut coconut blossoms.
- Raw sugar – Unrefined and minimally processed cane sugar.
- Brown sugar – White sugar with added molasses.
- Turbinado sugar – Raw sugar that is steam-cleaned.
- Muscovado sugar – Dark brown, unrefined cane sugar.
- Maple syrup – Derived from the sap of maple trees.
- Honey – Made by bees from flower nectar.
- Molasses – Byproduct of sugar refining.
- Fruit juice – Fresh pressed or 100% pure juice.
While these alternatives contain nutrients like minerals and antioxidants, plain white cane sugar is still the preferred choice since it is readily digested by the SCOBY and yeast. The exceptions are honey and molasses which should be limited due to their antibacterial properties.
Why limit sugar intake from kombucha?
While sugar is needed for fermentation, there are a few reasons why it may be beneficial to limit sugar intake from kombucha:
- Lower calorie and carbohydrate intake – Kombucha can contain 20-30 calories and 5-8 grams of sugar per 8 oz serving.
- Blood sugar control – Less sugar intake can help manage blood glucose levels.
- Dental health – Decreased sugar means reduced risk of cavities.
- Weight management – Limiting added dietary sugars aids weight loss and maintenance.
- Gut health – Some studies show that artificial sweeteners and excess sugar intake can negatively impact gut bacteria.
For people monitoring sugar and calorie intake, drinking kombucha with higher amounts of residual sugar after fermentation may be a concern.
How can kombucha be made sugar free?
There are a few different ways kombucha can be made with less or no sugar:
- Stop fermentation early – Monitor taste and halt fermentation when the kombucha reaches the desired sweetness and tartness. More sugar will remain if fermentation is shorter.
- Use an alternate sugar – Replace cane sugar with a low-calorie sweetener like stevia, monk fruit or erythritol that the yeast cannot digest.
- Use juice with no added sugar – Use 100% pure fruit juice with no added sugars as the sweetener instead of cane sugar.
- Second ferment with juice – After the initial ferment, do a second fermentation with fruit juice to add flavor without added sugars.
- Allow full fermentation – Ferment until nearly all sugar is consumed by the yeast, leaving very little residual sugar.
- Post-ferment dilution – After full fermentation, dilute the kombucha with water, tea or juice to reach the desired sweetness.
- Cold crashing – Rapidly cool finished kombucha to halt yeast activity and sediment out remaining yeast before bottling.
While these methods can reduce the sugar content of the final beverage, they may impact carbonation, alcohol production and SCOBY health to some degree.
Potential issues with sugar free kombucha
Although it’s possible to make kombucha with less sugar, there are some potential downsides:
- Weak or no carbonation – Yeast requires sugar to produce CO2 for carbonation.
- Low alcohol content – Alcohol is also a metabolic byproduct when yeast ferments sugar.
- Compromised SCOBY health – The SCOBY may not thrive without adequate sugar.
- Stalled fermentation – Lack of sugar can stress yeast and bacteria, stopping fermentation.
- Off flavors – Insufficient sugar can increase acidity and cause vinegary, unpleasant tastes.
- Need for repeated fermentation – Achieving desired flavor without sugar may require multiple fermentation cycles.
- Difficulty bottling – Low carbonation makes bottling less reliable and increases risk of exploded bottles.
While these challenges can potentially be mitigated with proper techniques and equipment, removing sugar does shift fermentation conditions away from the kombucha SCOBY’s natural preferences.
Sugar content in popular kombucha brands
To provide a reference, here is the sugar content for 8 oz servings of some top selling kombucha brands and flavors:
| Kombucha Brand | Flavor | Sugar Content (Grams) |
|---|---|---|
| Health-Ade Kombucha | Beet-Lime | 7 |
| GT’s Living Foods | Enlightened – Gingerade | 2 |
| The Humm Kombucha | Hopped Grapefruit | 6 |
| Brew Dr. Kombucha | Clear Mind | 6 |
| Kevita | Master Brew – Pineapple Peach | 8 |
| Unity Vibration | Strawberry Serenity | 10 |
| KÖE Organic Kombucha | Mango Peach | 7 |
| Wonder Drink | Uplift – Golden Turmeric | 9 |
As you can see, even brands marketing low sugar or “Enlightened” kombucha contain at least 2 grams of sugar per serving, with most ranging from 6-10 grams. Very little kombucha on the commercial market today is completely sugar free.
Should you drink sugar free kombucha?
Drinking kombucha with reduced or no sugar can be a wise choice for people monitoring their sugar and calorie intake. However, eliminating sugar completely does affect the fermentation process and may not produce a beverage with all of kombucha’s signature qualities. Each individual must decide if the trade-offs are acceptable to meet their personal health goals.
For the probiotic benefits, it may be advisable to drink full-sugar kombucha in moderation. For example, enjoying 4-8 oz per day can allow one to reap the greatest advantages from live cultures while limiting added sugar intake. Those with specific medical conditions like diabetes or obesity may wish to consult their healthcare provider to determine if sugar-free kombucha is indicated as part of an overall dietary plan.
Making your own sugar free kombucha
Home brewers can experiment with their own custom sugar free kombucha recipes using the techniques mentioned earlier. It will likely take some trial and error to find the right balance for your individual tastes and brewing setup. Be sure to use proper sanitation and tightly sealed bottles when brewing to avoid contamination and explosions.
Start by reducing the usual sugar amount by increments of 25% each batch and monitoring taste, carbonation and fermentation time. Take notes so you can replicate batches you are happy with. Consider doing secondary ferments with fruit juice, herbs or flavored tea to enhance flavor.
Some key tips for making sugar free kombucha:
- Use a healthy, mature SCOBY and starter tea
- Control fermentation temperature between 75-85°F
- Taste frequently and stop fermentation when desired acidity is reached
- Monitor carbonation and re-seal bottles if too low
- Try different alternate sweeteners like stevia, monk fruit or erythritol
- Do second ferments with 100% fruit juice for flavor
- Drink the kombucha within 1-3 weeks for best flavor and carbonation
While achieving tasty sugar free kombucha takes some work, many homebrewers feel the effort is worthwhile to enjoy the benefits of kombucha without excess sugar or calories.
The bottom line
Kombucha can be made with reduced sugar content through careful fermentation monitoring, alternating sweeteners and post-fermentation dilution. However, completely sugar free kombucha is difficult to produce while retaining the expected carbonation, alcohol and sour flavor profile.
Drinking kombucha with some sugar provides the greatest assurance of getting live probiotics, antioxidants and nutrients with an enjoyable drinking experience. But modal consumption and small servings can limit sugar intake for those monitoring their consumption.
For the health-conscious kombucha lover, brewing custom batches with lower sugar levels offers the ability to balance taste with dietary sugar restraint. While sugar feeds the fermentation process, it does not have to overfeed the drinker.
