I started making kombucha in the ’80s. A lot of people thought I was crazy when I had this container with mushrooms floating in it. I can remember putting kilos and kilos of white sugar in there and then making the tea. In hindsight, it was probably a dumb idea because I didn’t know what I was doing.
You need to be careful with kombucha. Kombucha can be very good, but it can also be very bad, depending on how it’s made. Some brands of kombucha contain only a few grams of sugar, but others have 20 grams of sugar in a single bottle.
Some companies are marketing kombucha aggressively right now because it’s the flavor of the month. There are many people out there who selling kombucha solely for a profit rather than being interested in the health benefits.
If made correctly, the sugar content of kombucha can be reduced to three grams per eight ounces. That is not much sugar. It’s a heck of a lot less than the sugar in carrot juice, which is in the range of eight to ten of sugar per cup. So, yes, kombucha can have low sugar, it can be healthy, but only if made correctly.
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If you are going to make your own kombucha, be careful. Kefir and kombucha are easily messed up at home with the wrong techniques. In my opinion, I prefer people to avoid ferments like kefir and kombucha until their digestive tract has healed significantly. Many people have the erroneous belief that piling lots of sauerkraut, kefir, and kombucha into a gut that’s sick will fix it all up. It just doesn’t work like that.
When made correctly, kombucha’s a great drink. My recommendation is to avoid kombucha until your gut is in much better shape. Then, splurge on a good quality kombucha and take it on board.