Can You Make Kombucha Tea Without Sugar: A Low-Sugar Brewing Guide

Can You Make Kombucha Tea Without Sugar: A Low-Sugar Brewing Guide

Have you ever felt torn between trying kombucha, a popular fizzy drink, and watching your sugar intake? This is a common dilemma, especially with the growing awareness of sugar's impact on health. Kombucha's charm lies in its tangy taste and probiotic benefits, yet its sugar content often raises eyebrows for the health-conscious.

If you're concerned about sugar in kombucha, you might wonder: How to make kombucha tea without sugar? This blog will address this query head-on. We will explore the ins and outs of fermentation, uncover how sugar plays a vital role, and introduce some sweet alternatives. So, prepare to create your own low-sugar version of this fizzy favourite right at home!

Kombucha and the sugar content

Kombucha is a fermented tea beverage made by culturing sweetened tea with a SCOBY (Symbiotic Culture of Bacteria and Yeast). During fermentation, the SCOBY consumes a significant portion of the initial sugar, converting it into various byproducts, including alcohol, carbon dioxide, and organic acids. This process gradually reduces the residual sugar content in the final kombucha.

The sugar content in commercially available and homemade brews can vary widely depending on the fermentation duration, the tea's initial sugar content, and added flavourings. However, it typically ranges from 4 to 6 grams per 8 ounces (1 cup) of kombucha.

Compared to other popular drinks, kombucha has considerably less sugar, making it a healthier choice for those monitoring their sugar intake:

  • Coconut water: 12 to 14 grams of sugar per cup

  • Apple juice: 24 grams of sugar per cup

  • Energy drinks: 15 grams of sugar per cup

  • Carbonated sodas: 27 grams of sugar per cup

  • Cow's milk: 14 grams of sugar per cup

This difference illustrates why kombucha has gained popularity among health-conscious individuals seeking flavourful, satisfying, but less sugary alternatives.

So, what happens if you try to skip the sugar altogether in this equation? Let's explore whether you can make kombucha without it.

Can you make kombucha without sugar?

If you're considering brewing kombucha without sugar, it's crucial to understand the role sugar plays in the fermentation process. Sugar is not merely a sweetener in kombucha; it's the primary energy source for the microorganisms (bacteria and yeast) within the SCOBY, helping them thrive.

  • Conversion of sugar: When the SCOBY is added to sweetened tea, the yeast within the SCOBY starts consuming the sugar, converting it into alcohol and carbon dioxide. This conversion is what gives kombucha its characteristic fizz.

  • Conversion of alcohol: The bacteria in the SCOBY take it a step further by transforming the alcohol into organic acids like acetic and lactic acid. These byproducts contribute to the kombucha's distinct taste and probiotic benefits, supporting gut health.

If you attempt to make kombucha without sugar, these two conversions will not happen, and your kombucha will lack the desired flavours and effervescence. The reason is quite simple: Without sugar, the yeast has no food, and therefore, no fermentation can occur, resulting in no kombucha. So, eliminating sugar isn't an option while making kombucha.

Are you struggling to lose weight despite avoiding sugar and controlling calories? Watch the video below to learn how one food-eating mistake can ruin your weight loss goals.

Now that you know sugar is a non-negotiable partner in brewing kombucha, let's consider the best options for giving your SCOBY the treat it needs.

Choosing the right sugar for kombucha

Is sipping on kombucha a concern due to the sugar content? Fermentation significantly reduces the sugar content of the initial tea, and the resulting beverage is often lower in sugar than many commercial drinks. However, if you're particularly mindful of your sugar intake, let's weigh the alternative sweetener options:

  • Honey: Honey can be a delicious and natural sweetener for kombucha, but ensure that you use raw, unpasteurised honey. It contains bacteria and yeast that can clash with your kombucha SCOBY. This could hinder the fermentation process or lead to unforeseen alterations in the kombucha's flavour profile.

  • Maple syrup: Maple syrup offers another sweet solution for kombucha. Its rich and distinct flavour can elevate your drink, but timing is everything. Ideally, you should incorporate maple syrup during the second fermentation phase to prevent over-sweetening and maintain flavour integrity. Using it as the primary sugar source during initial fermentation might skew the fermentation balance. So, use it wisely to sweeten and characterise your brew.

  • Artificial sweeteners: While artificial sweeteners like stevia, xylitol, and erythritol are often touted as sugar-free alternatives, it's best to avoid using them in kombucha fermentation. These sweeteners may not be readily fermented by the microorganisms in the SCOBY, potentially disrupting the fermentation process and impacting the final flavour and quality of the kombucha.

The choice of sweetener ultimately depends on your preferences and desired kombucha characteristics. For a consistent and robust fermentation, cane sugar is the top pick. Whether it's plain white sugar, table sugar, or raw sugar, it covers crucial nutritional needs for the SCOBY.

But that doesn't mean you can't get creative once you've honed the basics. Experiment with different sweeteners to find what works best for you. Consider factors such as flavour impact, fermentation speed, and overall health goals when choosing.

Sugar may not be fully negotiable, but there are tricks to keep it minimal. Here's a detailed approach to making low-sugar kombucha!

How to make kombucha tea without sugar?

Making kombucha without sugar is not practical. However, brewing it at home allows you to control the sugar content by reducing the amount of sweetener and extending the fermentation time. This still gives you a delicious and bubbly brew. Let's look at an interesting recipe for making kombucha with less sugar!

Ingredients

  • 6 tbsp plain tea leaves

  • 500 ml hot water

  • 2.5 l filtered or spring water

  • 150 g cane sugar

  • 1 SCOBY  

  • 1 cup starter liquid (from a previous batch of kombucha)

Equipment

  • 1 large fermentation jar

  • 4 glass bottles

  • Cheesecloth

  • Rubber band

Instructions

  • Brew the tea base: Infuse plain tea leaves in hot water at a temperature of at least 85°C. Allow the tea to steep for 10-15 minutes to extract its full flavour, then strain the tea leaves.

  • Add sugar: Add cane sugar to the brewed tea. Sugar serves as an essential element for the fermentation process with the SCOBY. Stir the tea until the sugar is completely dissolved. Although you can't omit the sugar entirely, extending the fermentation helps reduce its presence in the final kombucha.

  • Introduce SCOBY and starter liquid: Let your sweetened tea cool until it reaches room temperature, as adding the SCOBY to hot liquids can damage it. Add filtered water to it to speed up the cooling process. Once cooled, carefully place the kombucha SCOBY and add starter liquid to the tea. 

  • Ferment: Cover the mixture with a breathable cloth and secure it with a rubber band. Place the jar in a dark, warm place (around 70-75°F or 21-24°C) away from direct sunlight to allow it to ferment safely for 7-14 days.

  • Extend the fermentation: To decrease the sugar content further, let the kombucha ferment for an extended period—between 50 and 60 days. During this time, the yeast and bacteria in the SCOBY will metabolise most of the sugar, resulting in a concentrate with low sugar content.

  • Adjust flavour post-fermentation: After fermentation, reserve 500 ml of the kombucha with the SCOBY for future brewing. Bottle the remaining kombucha in clean glass bottles, leaving some headspace. Adjust the taste by diluting it with water or flavouring it with herbal infusions or spices. This extended fermentation technique allows you to enjoy kombucha with controlled sugar content.

Do you want to chop down those sugary vibes even further? Check out these nifty tips for managing kombucha’s sugar load!

Also read: Does Sealed Kombucha Need to be Stored in Refrigeration

Tips for reducing sugar content in kombucha

Now that you know sugar is inevitable for kombucha fermentation, you might be looking for ways to enjoy this fermented tea without worrying about excess sugar. Here are a few practical tips to reduce the sugar content so you can still savour the unique flavours of kombucha:

  • Reduce the initial sugar amount: Start by slightly reducing the sugar you use initially. Traditionally, a kombucha recipe calls for 200 g (1 cup) of sugar per 3L of tea, but you can lower it to 150 g (3/4 cup) without significantly affecting the fermentation process. However, it's crucial not to reduce the sugar further, as it could hinder proper fermentation and impact the growth of beneficial microorganisms.

  • Extend the fermentation period: Allow your kombucha to ferment for a longer period. This approach lets the microorganisms consume more sugar, resulting in a lower residual sugar content in the final kombucha. Normal fermentation lasts 10-15 days, but extending it to 50 days or more can substantially reduce sugar. However, be aware that extended fermentation can increase acidity and may lead to a more vinegary flavor. So, strive to find a flavour balance that suits your taste.

  • Ferment at higher temperatures: If possible, increase the fermentation temperature to speed up sugar consumption by the yeast. A range of 27°C to 35°C (81°F-95°F) encourages yeast activity and balance acid production. However, be cautious not to go beyond 38°C (101°F), as it may damage the SCOBY and disrupt the fermentation process.

  • Opt for herbs and spices for flavouring: Adding fruit juices or other sugary additions to kombucha can increase its sugar content. Instead, flavour your kombucha with herbal teas, herbs, or spices, which not only keeps the sugar levels down but also adds an interesting dimension to the taste profile of your brew.

  • Dilute before drinking: If your kombucha is too vinegary or you can't wait long for the fermentation to complete, dilute it with sparkling water, herbal tea, or plain water before drinking. This method will cut the sugar content substantially while maintaining the beverage's probiotics and health benefits.

  • Use kombucha as vinegar: Extend the fermentation of your brew to 70 days to transform it into a vinegar substitute. This will result in a very vinegary, nearly sugar-free kombucha. Like apple cider vinegar's gut shots,' you can take small doses to kickstart your day healthily.

Are you planning to skip sugar for your next kombucha brewing session? You don't have to! Instead, you can explore interesting ways to reduce the sugar content. By experimenting with different sweeteners, adjusting fermentation times, and incorporating flavouring options like herbs and spices, you can create delicious, low-sugar kombucha that aligns with your health goals.

For those who prefer the convenience of ready-to-drink options, The Good Bug's kombucha drinks are a delightful choice. With enticing flavours like Strawberry Ginger and Pineapple Basil, our products have 71% less sugar than other popular drinks. Visit our website to claim your gut-friendly beverage and embark on your brewing journey!

References

https://revolutionfermentation.com/en/blogs/kombucha/sugar-free-kombucha-recipe/

https://revolutionfermentation.com/en/blogs/kombucha/tips-sugar-free-kombucha/

https://sarahwilson.com/2014/02/how-to-make-almost-sugar-free-fermented-kombucha/

https://fermentaholics.com/can-you-make-kombucha-without-sugar/

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