Which is the Best Sugar for Water Kefir? (2024)

Sugar is an essential ingredient in the fermentation of water kefir. This fizzy, probiotic-rich beverage is easy to make at home with water, sugar, and kefir grains.

But what is the best sugar for making water kefir?

Are there any sugars to avoid?

In this article, you’ll discover the best sugars for successful water kefir fermentation and the mistakes to avoid.

What Purpose Does Sugar Have in Making Water Kefir?

Sugar is essential for feeding the microorganisms in the kefir grains. It enables fermentation, resulting in the fizzy, nutrient-rich beverage known as water kefir. (ref.)

The bacteria and yeast present in kefir grains transform the sugar into lactic acid, ethanol (in very small quantities), carbon dioxide, and various aromatic compounds. This process not only reduces the sugar content of the final beverage but also produces probiotics that are beneficial to intestinal health.

Which Sugars Are Best for Making Kefir?

Although white sugar is commonly used, different types of sugar can be used to vary the flavour and provide additional minerals. Here’s an overview of the best sugars for water kefir:

(ref. ; ref.)

All the listed sugars enable water kefir to ferment efficiently. For a natural taste, opt for white or golden sugar. If you’re looking for a richer taste profile, opt for less refined sugar, such as brown, raw, or coconut sugar for your water kefir, which adds caramelized notes thanks to its high mineral content.

Is a High Mineral Content Sugar Essential for Making Water Kefir?

No, high mineral content sugar is not essential for making water kefir. White sugar, although low in minerals, ensures rapid and efficient fermentation. However, kefir grains need minerals such as calcium, magnesium, and potassium for optimal fermentation and to keep the kefir grains healthy. (ref.)

If the sugar used is low in minerals, it is advisable to compensate by adding extra sugar.

Kefir grains generally get enough minerals from dried figs and water (ref.)

Solutions for Slow Fermentation

If fermentation is slower than usual, or if the grains seem ‘tired’, you can enrich your kefir’s fermentation with an additional supply of minerals:

• Use water with a higher mineral content.
• Add a small amount of molasses, maple syrup, or a small piece of eggshell (very clean).

Beware of Excess Minerals

Too many minerals can make kefir sticky. If this happens, reduce their quantity:

• Use sugar with a lower mineral content.
• Stop adding mineral supplements (molasses, maple syrup, eggshell).

To find out more, see our guide on Choosing Ingredients to Make Water Kefir.

Can You Sweeten With Apple Juice as a Sole Ingredient?

Yes, it is possible to use fruit juice as the main ingredient in making water kefir, replacing the water, sugar, and fig. The sugar needed for fermentation is already present in the juice, so there’s no need to add extra sugar.

The use of apple juice is well known, but other fruit juices (such as strawberry, pear, grape, pineapple) and vegetable juices (beetroot, carrot) can also be used. These juices provide a delicious, low-sugar beverage that is rich in antioxidants and has good nutritional value.

However, not all juices provide sufficient nutrients, and kefir grains may weaken over time (ref. ; ref. ; ref.)

Why Is Sucrose Important?

Sucrose (a mild-flavoured sugar), present in large quantities in white, golden, and brown sugar, is very effective for fermenting water kefir. The microorganisms in kefir quickly break down sucrose into glucose and fructose, which they use as a source of energy. This rapid breakdown allows complete fermentation, reducing the quantity of sugar left in the final beverage.

If you use sugars containing less sucrose (not recommended), such as honey or agave syrup, fermentation may be slower or incomplete. This can result in a sweeter, less fizzy beverage.

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By using sugar high in sucrose (recommended), you allow the microorganisms in the water kefir to ferment efficiently, guaranteeing a tasty, fizzy drink.

Which Sugars Should Not Be Used to Make Kefir?

Now that we know the best sugars for water kefir, which ones should we avoid?

Artificial sweeteners such as aspartame, sucralose, saccharin, erythritol, sorbitol, and xylitol are not fermentable. They therefore do not provide the energy needed by microorganisms to activate fermentation. The same applies to natural sweeteners such as stevia and monk fruit, which do not allow bacteria and yeast to ferment the beverage.

Also avoid sugars containing additives that may disrupt or inhibit fermentation, for example:

• Icing sugar: Often mixed with starch or anticaking agents.
• Coloured or flavoured sugars: Regularly containing various additives.

Although artificial sweeteners and plant-based alternatives are not suitable for the first fermentation of kefir, they can be added during the second fermentation, after the grains have been removed. This allows you to sweeten your water kefir without increasing the calories or affecting the finished fermentation process while adjusting the taste to suit your preferences.

For example, adding 2 to 3 drops of stevia to water kefir at bottling time can intensify its sweetness, while keeping the sugar level very low.

Can Water Kefir Be Made Without Sugar?

Sugar is essential for the fermentation of water kefir, as it provides food for the yeast and bacteria responsible for the process. Without sugar, fermentation cannot take place.

However, it’s important to understand that most of the sugar added initially is consumed by the microorganisms during fermentation. As a result, very little sugar remains in the final beverage. So even though sugar is needed to make water kefir, the resulting drink is low in sugar.

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