Why low sugar beats no sugar in Kombuchas

In recent years, there has been increased awareness of mindful sugar consumption, with many consumers opting for no-sugar or artificial sweetener alternatives. 

According to the International Food Information Council's 2023 Food and Health Survey, nearly 72% of consumers are trying to limit or avoid sugar altogether. The trend has also raised the demand for clean-label natural products, as health-conscious individuals seek beverages with transparent ingredients and lower sugar content.

When it comes to fermented foods and beverages, let’s get this straight—low sugar is better than no sugar. 

Spoiler alert: the sugar isn’t for you, but for the yeast and bacteria to thrive in fermented foods and beverages. We discuss how. 

Sugar in fermentation

Fermentation involves two key ingredients—oxygen and sugar. The latter serves as a primary food source for the symbiotic culture of bacteria and yeast (SCOBY), which drives the entire fermentation process. 

This SCOBY needs sugar to thrive and produce the organic acids, alcohol, and carbon dioxide—characteristic of fermented products. As fermentation progresses, bacteria consume the alcohol, producing even more organic acids and carbon dioxide. The process not only contributes to the tangy taste and effervescence of fermented beverages but also generates beneficial compounds that support gut health.

Maintaining a balanced sugar level is essential for optimal fermentation, ensuring the SCOBY remains active and healthy while also making sure most of the sugar is consumed during the process. 

Without this balance, the fermentation process can falter, potentially resulting in a product that is neither beneficial nor flavourful.

Fermentation is a foundational process in various industries—from craft beer to kombucha. Each of these sectors requires precise sugar levels. In craft beer, for example, sugar is necessary for yeast to create alcohol and carbonation, while in non-alcoholic beverages like kombucha, sugar consumption fuels the production of live cultures and healthy bacteria.

Consequences of removing sugar

Eliminating sugar from the fermentation process disrupts a fine balance. Without sugar, the yeast cannot produce the necessary organic acids and alcohol, which means the bacteria have nothing to consume and convert. It results in a lacklustre ferment that does not have the beneficial properties associated with fermented foods and beverages.

It's also important to differentiate between natural sugars and added sugars. The bacteria and yeast in the SCOBY are trained to metabolise natural sugars, whether they come from honey or cane sugar. 

Moreover, using artificial sweeteners (such as aspartame or erythritol) as a substitute for sugar in fermentation is not a viable option. They cannot be metabolised by yeast and bacteria, meaning they do not contribute to the fermentation process. 

It is akin to asking a human to survive on paper instead of food! 

While they might provide a sweet taste, artificial sweeteners do not support the fermentation process or the production of beneficial compounds, making them futile.

Benefits of fermented foods

Fermented foods and beverages offer a wide range of health benefits, primarily due to their role in supporting gut health. Fermentation is a natural process that enhances the bioavailability of nutrients, making them easier for the body to absorb while also increasing the diversity of gut flora. 

These beneficial bacteria or probiotics promote a healthy gut environment, which supports digestion.

However, not all fermented products contain live probiotics. While some, like kombucha, kefir, and yoghurt, are teeming with live micro-organisms, certain pickled vegetables or fermented grains may not. 

Even so, many of these foods are prebiotic, meaning they create a conducive environment in the gut for probiotics to thrive. In typical Indian households, fermented staples like dosa/idli batter and yoghurt are common examples of nutrient-rich, gut-friendly foods.

As health-conscious consumers seek out foods and beverages that offer nutritional benefits, the trend toward clean-label products has gained significant momentum. These products feature simple, easily understood ingredients with minimal processing. 

For fermented beverages, this often means transparent, low-sugar formulations that appeal to today’s ingredient-savvy consumers. Reflecting this shift, the global clean-label ingredients market is projected to reach $80.69 billion by 2030, growing at a CAGR of 6.9% from 2024–2030. 

This trend reflects a broader consumer preference for transparent, responsibly sourced ingredients in their daily consumption.

In the debate between low sugar and no sugar in fermented foods and beverages, it’s obvious that sugar plays an important role. It is the driving force behind enabling the production of beneficial compounds that support gut health. 

While reducing sugar intake is a worthwhile goal, understanding its essential function in fermentation helps consumers make informed choices that prioritise both health and taste. It also helps when food and beverage labels clearly call out the ingredients used simply without too many numbers. 

So, the next time you reach for a bottle of kombucha, remember that a little sugar can go a long way!

Adithya Kidambi is the CEO of Mossant Fermentary.