Kombucha is loaded with plenty of healthy components, like probiotics, digestive enzymes and organic acids that are reported to boost the immune system and improve overall gut health. However, one of the key ingredients used to brew this sweet and sour drink is sugar -- an ingredient necessary for the fermentation process. And sugar is rarely touted as a healthy ingredient, so how is it that this carbonated drink requires it to be made, while offering important health benefits?
THE BREWING PROCESS
Time is an important factor in reducing sugar content in kombucha. The longer you brew kombucha, the less sugar is left. Most commercial brands brew their drinks between seven and 14 days, but we brew our kombucha for a prolonged period of three to four months.
During the fermentation process, the yeast converts the sugar to alcohol, which, in turn, gets converted by bacteria into organic acids. In the case of kombucha, a SCOBY (symbiotic culture of bacteria and yeast) is added to sweetened, brewed tea. Once fermented, there is actually very little residual sugar in kombucha. Most commercial kombucha brands only contain 2-6g of residual sugar per 8oz. serving of a plain flavour. Therefore, the sugar in the brew isn’t the problem; many kombucha brands add additional sugar post fermentation to sweeten their drinks and add flavour. And many commercial brands fail to indicate the real amount of residual sugar on the can, which would vary between 40 and 60g/l.
WHAT IS STEVIA?
Stevia, whose latin name is Stevia rebaudiana, is a South American plant in the chrysanthemum family, which is a subgroup of the ragweed family. It was initially over 200 years ago by Indigenous Peoples, who used the plants’ leaves to sweeten their beverages or chewed them for their sweet taste. The plant leaves, often called “sweet herb,” could also be dried and used to sweeten teas and medicine.
Stevia extract (sourced from the plant) was first used as a commercial sweetener in Japan in the 1970s has gained popularity in North America over the last decade as a natural, nonnutritive (or virtually calorie-free) alternative to artificial sweeteners, like aspartame and sucralose. Once the plant leaves are harvested, they are typically steeped in water, which is then filtered to remove the small particles.
While synthetic sugar substitutes also have no calories, they have long been scrutinized by the medical field. Studies have ruled out cancer risk, for the most part, but we really don’t know what effect large amounts of these chemicals will have on us over years of consumption.And while research around the health benefits of stevia is still sparse, a2010 study revealed that stevia significantly lowered insulin and glucose levels, and a2009 study found that stevia leaf powder could help manage cholesterol.
WHAT IS ERYTHRIOL?
Erythritol is another natural, low-calorie sugar option. It is part of a group of compounds known as sugar alcohols, which also includes sorbitol and xylitol. Sugar alcohols can naturally be found in certain fruits and vegetables, or, in mass production, be made from glucose fermented by yeast.
The majority of erythritol cannot be metabolized by the human body and exits the body through our urine without modifying it, thus without changing blood glucose and insulin levels. It also has no effect on cholesterol or triglycerides. While it has no explicit benefits, it also doesn’t have any of the harmful ones caused by refined sugars, like cavities or bacteria that erodes tooth enamel.
THE EFFECT OF SUGAR IN THE BLOODSTREAM
The more carbohydrates you consume, the more sugar will be released into your body as you digest and absorb your food. Naturally, some carbohydrates are better than others. Those found in refined sugar, for example, spike your blood sugar. Insulin is a vital hormone in regulating the body’s blood sugar, and it is produced by the pancreas to control your blood sugar levels by assisting the cells in absorbing sugar from the bloodstream.
However, the more sugar you consume, the more your pancreas is compromised, which means your cells don’t respond as well to the insulin, and more sugar is left circulating in the bloodstream. While eating a brownie now and then is perfectly fine, regularly consuming sugar can increase your risk of heart or liver disease, cause chronic inflammation, weight gain and make you feel irritable.
While sugar is not inherently harmful to your health, it’s best to avoid it or to look for alternative, natural options when you can to keep you feeling your best. At Gutsy, we work hard to produce the healthiest, most natural kombucha possible, which is why we use stevia and erythritol in our sweetened flavours to maximize this delicious drinks’ healthy effects.
Cheers!