How Much Sugar Is in RTB Kombucha?

Being a Nutritionist, I always encourage my clients to quantify whatever they eat. No food is good or bad.
The main goal for starting this RTB Kombucha is to encourage people to take care of their gut health seriously. This is a perfect soda-replacement and great way to satisfy your craving for a fizzy drink while slashing your added-sugar intake & potential health benefits- of Probiotics.The Goal here at RTB is to make sure the Kombucha is low in sugar, kids and adults friendly.Good news is – Kombucha needs sugar…But that the sugar in Kombucha is for the yeast and Bacteria culture to consume, not for YOU and ME. When fermentation is done, the sugar levels are reduced for sure.Here is the comparison of other beverages:Amount of sugar in 240 ml (1 cup) of:

Cow’s milk: 14g
Coconut water: 8.8 g
Apple Juice- 24 gm
Orange Juice- 25.8
Soda: 27g+.


Types of Sugar to Be Used For Brewing Kombucha

Sugar is one of the most important ingredients in fermentation, and choosing the right sugar is just as important (along with choosing the right tea and water).
All of us these days are hyper-aware of sugar and consider it to be “villain.”
However, to clarify-
The sugar in Kombucha is clearly not for You or Me but rather it is a fuel source for the SCOBY. There is a beautiful transformation that occurs wherein the Kombucha culture transforms sugar, which is toxic to the human organism in large quantities, and coverts it into healthy acids.
So do not be scared (Our RTB Can has 1.9 gm per serving)
TYPES OF SUGAR and their effects on brewing
•Organic cane sugar: This is the best option for brewing kombucha. It is easily broken down by the yeast and bacteria with consistent results.
•Beet Sugar: Beet is highly processed, includes microbial inhibitors, and is made from GMOs.
•Molasses: Molasses is made during the production of cane sugar. It is a by-product of sugarcane processing. Adding molasses takes longer for the SCOBY to break down, it increases brewing time
•Honey: Honey contains a high percentage of sugar. However, you may want to avoid raw honey as it does contain its own colony of bacteria that could adversely affect the culture.
•Agave Nectar : Agave is extracted nectar from the agave plant and is the source of sugar. Agave is primarily a fructose based sweetener and as such lacks the glucose that stimulates the bacteria to produces the “g” acids such as gluconic & glucuronic acid which aid in the detoxification process.
When sugar is more complex, it is less available for microbial consumption, introducing extra variables that can affect brewing duration, flavor, and overall success.
Types Of Sugar Must Be Avoided When Brewing Kombucha?
•Raw Honey – The naturally occurring bacteria will battle the SCOBY for dominance. It sounds bad because it is.
•Stevia – Stevia is a plant sugar and will not ferment.
•Xylitol (and it is precursor Xylose) – What makes Xylitol great for chewing gum and teeth is that it’s “non-fermentable,” Not recommended for brewing.
•Any Artificial Sweetener – Do not use: Erythritol, Aspartame, Sucralose, Saccharin.
There are lots of other types of sweeteners not listed here that can be used in brewing Kombucha.
If you have experience in brewing with any of these types of sugar, please share your experience with us.

The most important ingredient for Kombucha? Tea—but not just any tea

The production of Kombucha starts with tea infusion.
Brewing kombucha requires real tea Camellia sinensis for both minerals and nitrogen. We source our tea from Palampur Tea gradens.
– The type of tea used to brew kombucha can affect the health of the Scoby as well as the taste of finished brew.
– Black tea (post-fermented), oolong tea (semi-fermented) and green tea (non-fermented) are mainly used in brewing kombucha.
– When kombucha is brewed from green tea. This includes bioactive compounds, such as polyphenols, that act as antioxidants. Antioxidants protect cells from damage.
– Black tea is higher in purines that aids in blood circulation..
– Also black tea is more acidic and provides the most ideal environment for microbes to thrive while brewing.
-Mixing green tea with black tea usually for reduction of caffeine.
-Avoid herbal tea in fermentation.
Temperature also plays an important role in brewing kombucha.
It is known that temperature and time of the brewing are the main factors affecting extraction of catechins from tea, especially when cold extraction is used.
It is noted that temperature of 98 °C with brewing time 7–15 min increases the content of bioactive compounds. So the infusions with greater antioxidant capacity are obtained at temperatures from range of 80 to 100 °C extracted for 5 to 10 min.


Food doesn’t need gravity to get to your stomach

Our body can move our food through the digestive system even while we are standing on our head. It is not connected to gravity because it works with muscles.

Yes, you heard it right- we can eat Upside down. Food doesn’t need gravity to reach our stomach. When we eat something, the muscles in our esophagus constrict and relax in a wavelike manner, which is called peristalsis and pushes food along the esophagus and into the stomach. It’s difficult to eat upside down, but it’s possible.

Where will the food go if you eat it while hanging upside down why?

Yes. Even if we eat food while hanging upside down, it will go through the alimentary canal because of the process of peristalsis. The muscles of the oesophagus will push the food downward in a wave like action throughout the alimentary canal.


Borborygmi refers to the sound that the stomach and intestines make as food, fluids, and gas move through them. The stomach and intestinal walls produce rumbling sounds during peristalsis, when they contract and relax to propel the food or fluids forward. Although borborygmi is usually an ordinary, nonspecific occurrence, in some cases it may result from an underlying concern, such as diarrhea, Celiac disease, lactose intolerance or high consumption of fructose and sorbitol.
These conditions generally present with other symptoms in addition to borborygmi.
While borborygmi itself does not require specific diagnosis or treatment, if an underlying condition is suspected, diagnosis and treatment of that specific condition may be recommended.

Acid in our stomach is so powerful- It can dissolve razor blades

The acid in our stomach that is HCl hydrochloric acid ( pH 2) is so powerful that it can even dissolve razor blades. Of course, we are not supposed to actually get razor blades in our body, but this is just to indicate how strong your body acids are, if they can dissolve something like metal.

Food for thought:

If it is too powerful then how does it not harm the cells in the stomach?

Well, the cells in the lining of the stomach regenerate so rapidly that HCl does not get enough time to destroy them (The intestinal epithelium is replenished every 3–4 days through an orderly process that maintains important secretory and absorptive functions while preserving a continuous mucosal barrier).

Stomach acid’s low pH level is largely attributable to one ingredient: Hydrochloric acid (HCl). Other components include Potassium chloride (KCl) and Sodium chloride (NaCl).

The cells lining our stomach wall secrete this acidic trio. The cells also release several enzymes and mucus. This mucus is vitally important to the process. It protects the lining of your stomach so the acid and other gastric juices don’t damage the sensitive organs.

Scientists have experimented with razor blades, disk batteries and capsules by putting them in an acid-simulating juice to see how best to deal with them if swallowed accidentally. The researchers found that 24 hours later, razor blades lost their original weight and became 63 % Of its weight, and became fragile. Forget what they say about swallowing a seed and having a tree grow inside you. The Ph level in the stomach ranges from 1-3 which is so strong a mere seed cannot hope to survive.


In vitro effects of simulated gastric juice on swallowed metal objects: implications for practical management

Discriminating foods based on Carbohydrates makes me real unhappy!!

Someone, who has a fat loss goal, brown rice or white rice, is not going to make any difference. “CALORIE DEFICIT” is the secret here.
Perpetuated myths lead people to believe they must exclude their favorite foods such as rice, bread, grains, potato, and many other foods and replace them with whole wheat/whole vegetable versions to lose weight or improve overall health.
I heard one of my friends saying that she is “being good and moving towards a healthy lifestyle” starting tomorrow – being Feb 1, by swapping white rice for brown.
I was a little surprised, just looking at the nutritional values. It shows that brown rice holds almost similar caloric and fiber values to white rice.
We are just misleading ourselves when we do that.
Glycemic index and glycemic load are as useful as BMI for sure.
For weight loss all that matters is:
Law of Energy balance:
  • Calories in > Calories out, Weight gain
  • Calories in < Calories out, Weight loss
  • Calories in = Calories out, weight maintenance
No rocket Science here!
Rice aside, fiber may be the one main nutritional difference between these carb-based foods. Although there is more fiber in the less refined foods, thus offering more likelihood of satiety, this is not guaranteed. Because despite feeling fuller, we can still choose to eat more.
The real problem is palatability, some foods make us eat more simply because they’re palatable and tastier than others.
Try eating a big pack of potato chips and try eating boiled potatoes. Two products made out of the same thing.
We can’t eat boiled potatoes but we are able to eat several bags of chips.
A diet rich in fiber is advised to support overall health, gut in particular. But in terms of composition, it boils down to the same thing again – energy balance. As you can see, there is a marginal difference in calories between the both varieties of rice.
Yes, consuming higher fiber foods enhances overall health and satiety, this doesn’t mean every single food we eat must be high in fiber. No single food makes you lean or overweight.
That 2 grams extra fiber from brown rice can easily be taken in the form of vegetables, fruits. More fiber doesn’t mean healthier.
If you like the taste of brown rice good; by all means go ahead and have brown rice. For me- It’s expensive, takes more time to cook.
If you like the taste of white rice better, then have white rice. The point is to make it a lifestyle and to choose the food items that you can have on a daily basis and not for a day or two.

list of everyday Probiotic and Prebiotic foods

Here is the list of everyday Probiotic and Prebiotic foods that can easily be included in our daily routine.
Probiotic foods
  • Yogurt (Dahi)
  • Idli, Dosa
  • Buttermilk
  • Kombucha
  • Dhokla(when fermented with gram flour)
  • Kanji ( similar to beet Kvass)
Prebiotic food
  • Banana
  • Apple
  • Onion
  • Garlic
  • Lentils
  • Psyllium Husk (Isabgol)

Is Pooping Position and Gut Health are Interrelated?

Is Pooping Position and Gut Health are Interrelated?

From my clients list, despite 38% of people currently or previously experiencing persistent gut issues, nearly one in four haven’t seen their General Practitioners about the symptoms. A key reason? Embarrassment.

Similar to the one going on in the current era, when someone coughs or sneezes, the first thing we say is it’s just a common flu and NOT COVID.

I totally get it; we have been raised in a society where talking about our pooping habits was discouraged. The result? Not only are too many people suffering in silence, but we are losing so many lives to gut diseases.

So, time to get comfortable with talking about your pooping habits and get rid of the taboo!

As Newton said, what goes in must go out the backdoor

We don’t have sandwiches in our lungs (probably), so the food we eat must be going somewhere! Where it goes is to our digestive system, which takes all the nutrients from the food we eat and absorbs them into our body. Anything leftover? Those undigested carbs, fibers, proteins and fats are bacterial biomass. They’ve gotta go out the backdoor. The backdoor in this analogy is our anus.

Our poo also contains water and bile, which both help along the digestive process. And, strangely, it includes cells from our gastrointestinal lining that shed themselves every couple days. Yes, our body is an amazing miracle.

Bottom line, pooping is the final step of a healthy digestive process.
Take a look at the difference between the colons in the two different pooping positions (In the image)

  •  When we sit at 90 degrees angle, there is an obstruction at the entrance to the rectum, which can cause blockages and requires extra strain.
  • Squatting on the other hand relaxes the puborectalis muscle, which straightens the bowel, allowing for a quick and complete elimination. Sitting with our knees raised and our legs slightly spread, may indeed be the most natural and most effective way to empty our bowels.

Let us connect to our ancestors and liberate our bowels with an elimination squat.

If you have frequent constipation, it’s probably worth your while to try a new pooping position to see if it helps. If it feels uncomfortable at first, stick with it for at least a week before you decide if it makes a difference or not.

Occasional constipation is normal, but pain every time you go isn’t. Speak to your doctor if you’re concerned about ongoing constipation.



Probiotics and Prebiotics: What’s the Difference?

Probiotics and Prebiotics: What’s the Difference?

If probiotics are flowers in a garden, then prebiotics would be soil where the flowers grow.

Probiotics are live microorganisms which when administered in adequate amounts confer a health benefit on the host.

As per WHO (World Health Organization) ‘living microbial supplements that beneficially affect the host animals by improving its intestinal microbial balances’

Probiotics were first conceptualized over a century ago by the Russian scientist and Nobel Prize winner, Elie Metchnikoff of the Pasteur Institute in Paris.

Metchnikoff was the first to introduce the idea that consuming live microbes may be beneficial to health.

He  discovered  that the villagers living in the Caucasus Mountains were drinking a fermented yogurt drink on a daily basis. His studies into the drink found that it contained a probiotic called Lactobacillus bulgaricus which seemingly improved their health and increased their lifespan

He suggested that it was possible to replace harmful microbes in the gut microbiota with beneficial ones.

We have trillions of microbes on and in your body. These microbes are a combination of:

  • Bacteria.
  • Fungi (including yeasts)
  • Viruses.
  • Protozoa.

For a microbe to be called a probiotic, it must have several characteristics. These include being able to:

  • Be isolated from a human.
  • Survive in our intestine after ingestion (being eaten).
  • Have a proven benefit for us.
  • Be safely consumed.



Are non-living- a type of fiber that the human body cannot digest. They serve as food for probiotics.

They are specialized plant fibers. They act like fertilizers that stimulate the growth of healthy bacteria in the gut.

Prebiotics are found in many fruits and vegetables, especially those that contain complex carbohydrates, such as fiber and resistant starch. These carbs aren’t digestible by your body, so they pass through the digestive system to become food for the bacteria and other microbes.


  • Legumes
  • Beans
  • Peas
  • Oats
  • Bananas

Synbiotic – mixture of probiotics and prebiotics that beneficially affects the host by improving the survival and activity of beneficial microorganisms in the gut.

Will be discussed in the next upcoming blogs.


Recycling Metchnikoff: Probiotics, the Intestinal Microbiome and the Quest for Long Life

Probiotics, prebiotics and synbiotics review

Add to cart