Kids may associate the fizziness of kombucha with soda, but they may prefer sweetened or fruit-flavored varieties over unsweetened kombucha, which may be tart or earthy to the taste.So before we get into it, I just want to say that like all product reviews here at Essential Stacks we receive zero compensation or incentive from the company we are reviewing, which means we are completely unbiased.Īnd as you’ll see in this review, we don’t hold anything back when analyzing companies in the digestive health space. Per 3.5 ounces (100 mL), grape-flavored kombucha contains just 1.3 grams of sugar, while grape soda packs 14 grams ( 18, 22). Notably, as long as you’re sure to choose low sugar varieties, kombucha contains less sugar than soda and may serve as a healthy swap for your kids. This means that children are more likely to be drawn to sweet beverages and may reject unsweetened kombuchas, which may have sour or earthy flavors ( 13).įor instance, my 4-year-old son enjoys 2 ounces (60 mL) of low sugar, pasteurized, passion fruit kombucha after meals on occasion, but he dislikes varieties with a strong tart taste.Ĭhildren may associate kombucha’s fizziness with soda. Research shows that people develop a preference for sweets from early childhood. The fizziness of kombucha and its various fruit flavors may make it appealing to children. Sweetened kombucha is loaded with added sugars, while unsweetened or low sugar varieties are much likelier to be within kids’ recommended sugar intakes. Keep in mind that calorie needs vary by age and activity level ( 21).ĭepending on the brand, just 3.5 ounces (100 mL) of sweetened kombucha may reach over 400% of your child’s daily added sugar limit, while unsweetened or low sugar kombucha provides just 10%.īe sure to read the nutrient label and choose a kombucha low in sugar for your child. That’s the equivalent of 30–40 grams (7.5–10 teaspoons) of sugar for lightly active children 2–8 years old who consume 1,200–1,600 calories per day. Department of Agriculture recommends that, starting at age 2, added sugar intake should be limited to less than 10% of daily calories ( 20). For instance, California grape and tropical punch flavors from Health-Ade contain just 1.3 and 3.4 grams of sugar, respectively, per 3.5 ounces (100 mL) ( 18, 19). Still, not all fruit-flavored kombuchas are high in added sugar. As alcohol content varies, avoid giving your kids homemade or unpasteurized kombucha.Īs you can see, sweetened varieties may pack up to 46 times more sugar than unsweetened versions and 11 times more sugar than most sweetened sodas. SummaryĪlcohol is a natural byproduct of making kombucha. Read the label carefully to check for pasteurization status. Only pasteurized store-bought products, with their negligible levels of alcohol, are safe for kids. Thus, avoid giving your child homemade or unpasteurized store-bought kombucha. These higher ABVs are comparable to some light beers, the consumption of which is discouraged for anyone under the age of 21 due to the risk of intoxication and brain damage ( 10, 11). Similarly, home-brewed kombucha, which has unregulated levels of alcohol, may contain as high as 3.6% ABV ( 9). This may occur in unpasteurized brands - those not exposed to heat to denature the SCOBY after fermentation - because the live yeasts continue to ferment even when bottled ( 8). However, a Canadian study revealed that some store-bought kombucha brands tested above the regulatory limit, even in excess of 3% ABV ( 9). This small amount of alcohol is no different than what’s naturally found in foods like yeast bread, so store-bought kombucha should be safe for young children over age 4 ( 5, 8). Kombucha is made by fermenting sweetened black or green tea for 7–10 days with a special blend of microbes called a symbiotic culture of bacterium and yeast (SCOBY) ( 3, 5, 6).ĭuring the fermentation process, the SCOBY feeds on the added sugars and naturally produces some alcohol.įood industry standards require that store-bought kombucha maintain less than 0.5% and 1.1% alcohol by volume (ABV) in the United States and Canada, respectively, to be classified as a nonalcoholic beverage ( 7).
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