While I love kombucha to take care of my gut bacteria, I am often puzzled by the levels of sugar in the kombucha tea. From many experts, it has been said that sugar is not good for your gut health. Now, Kombucha is a well-known probiotic. But if it is paired with high sugar, then I am really not sure how much benefit we are getting from store-bought high sugary kombucha drinks. So, my focus has been to identify no sugar kombucha from store-available brands. Today I will talk to you about those no-sugar kombucha brands that will be healthier for your sipping journey.
Related: What Does Kombucha Taste Like? | My Biggest Fear About It
No Sugar Kombucha: Myth Busted by Researchers
This research article by the New Zealand researchers shares the details on how kombucha is made. During Kombucha fermentation, yeast cells hydrolyze sucrose into fructose and glucose, which are then metabolized to ethanol. Acetic acid bacteria (AAB) then oxidize the ethanol, producing acetic acid, which is responsible for the pH drop and adds to Kombucha’s sour taste.
I am going to simplify the scientific jargon. The summary is: There can be no kombucha without any added sugar. But during the fermentation process, most sugars are taken up by the yeast and bacteria, leaving little to no sugar residue. There is another step after this first fermentation, known as the second fermentation. This is when the flavors are adjusted with more sugar and natural/artificial flavors.
The Sugar Dilemma & No Sugar Kombucha
While fermentation primarily reduces sugar content in kombucha tea, most often, brands add sugar to enhance or balance the acidic taste of this drink. This can lead to kombucha with higher sugar levels than you would expect from gut-friendly bacteria.
If you are like me and worried about the added sugar and want to get the maximum benefits of kombucha tea, you can look into some starter kits for kombucha home brewing.
Related: Best Kombucha Starter Kits | Must Know Facts for Home Brewing
Best No Sugar kombucha brands
To be honest, I have noticed that Walmart has a limited collection of kombucha on their shelves. However, there are many varieties of kombucha when you shop online.In stores, I mostly came across GT’s synergy kombucha and Kevita kombucha on their shelves. On the other hand, Whole Foods shelves have a lot of varieties of kombucha to buy from.
That said, it is important not to get swayed by the sheer number of choices. As a health enthusiast, you need to read the label carefully.
Humm Zero Sugar Kombucha
Humm is one of those brands out there that really cares about what they put in the tea.
According to them, sugar is eliminated from their kombucha cultures when brewed.
Also, they use plant-based ingredients. Even though they use organic cane sugar during the fermentation, these do not end up in the final product.
During second fermentation, they use allulose syrup or monk fruit, a great replacement for currently used refined sugars.
Read more: Allulose – is it good or bad for you?
This company is highly transparent about their no sugar kombucha-making process.
Nutrition:
- Total Carbohydrate: 10g (3% DV)
- Total Sugars: 0g
- Added Sugars: 0g (0% DV)
Pros:
- No sugar kombucha: all sugar removed during fermentation.
- Shelf-stable: Other kombucha requires refrigeration. Humm Kombucha is stable without refrigeration, offering huge convenience.
- Sugar alternatives: Humm No sugar kombucha uses monk fruit or allulose.
- Natural flavors: Humm uses plant-based natural flavors.
Cons:
- Sensitivity: Some people might be sensitive to monk fruit or allulose.
- Small amount of alcohol: Humm is not 100% alcohol free, but the levels are well below 0.5% alcohol by volume (ABV) levels.
Liquid Remedy Kombucha
Remedy Kombucha is also committed to crafting gut-friendly, healthy kombucha tea with clean ingredients.
Their kombucha also does not have any refined sugar, as the sugar is completely consumed during the fermentation process.
Their method keeps the acidity tolerable while removing most sugars. But they add erythritol and organic stevia to adjust the taste.
Also, the best part is this kombucha does not require refrigeration. These are shelf-stable, and thanks to the sugar-free formula.
This drink is keto-friendly. Also, their kombucha is raw and unpasteurized. So, the probiotics are still alive in the can.
Nutrition:
- Total Carbohydrate: 0g (0% DV)
- Total Sugars: 0g
- Added Sugars: 0g (0% DV)
Pros:
- Halal and kosher certified: This tea is certified by Al-Iman Foundation. Kosher Australia certified this drink as kosher. There is no residual alcohol in this one.
- Shelf-stable: As no sugar is left after fermentation, this drink is shelf-stable.
- Raw and unpasteurized: These drinks are raw and unpasteurized. This keeps the probiotic strains intact.
Cons:
- Aftertaste of Stevia: Personally, I dislike the aftertaste of stevia. I also have reservations about erythritol. However, scientific evidence suggests that both substances are safe. You can drink this one if it suits your preferences.