Kvass vs compote: What Ukrainian drink do nutritionists say beats the summer heat?

Why plain water is essential, but not always enough

First and foremost, it’s important to emphasize that plain clean water is an irreplaceable way to maintain the body’s fluid balance. It contains no calories, sugar, or additives and should be consumed sufficiently throughout the day, especially during hot weather. However, sometimes the body needs more than just water, especially if you’re physically active, sweating a lot, or simply want something tastier and more nourishing. That’s when kvass and compote come into play.

What we know about kvass

Kvass is a fermented drink made from rye bread (or malt), water, sugar, and yeast (or a starter culture). Its refreshing taste and mild acidity make it ideal for a hot day.

Thanks to fermentation, kvass contains beneficial bacteria that help improve gut microbiota and strengthen the immune system. This is especially valuable, as a healthy gut is the foundation of overall well-being. Kvass also contains B vitamins essential for energy metabolism and the nervous system.

Organic acids give kvass its distinctive taste and aid digestion. The mild acidity and refreshing effect are excellent for quenching thirst. Homemade kvass contains a very low percentage of alcohol, a natural result of fermentation.

However, the main problem with modern kvass, especially store-bought varieties, is its high sugar content. Some kinds can contain as much sugar as soft drinks, potentially leading to weight gain and other health issues. Commercial kvass often includes preservatives, artificial flavors, and colorants. Due to the sugar content, such kvass can be quite caloric, and carbonated beverages can cause discomfort for those with sensitive stomachs.

If you choose to drink kvass, it's best to opt for a homemade version, where you can control the sugar content. If you purchase it, carefully read the label and choose products with minimal sugar and no artificial additives. Consume in moderation.

Is compote healthy?

Compote is a drink made by boiling fruits or berries with water and sugar. Its variety depends on the season and personal preferences.

Fruits and berries used in compote are a source of vitamins (especially vitamin C, if not overcooked), minerals, and antioxidants. If compote is not strained and is consumed with the fruits or berries, you also get additional fiber, which is beneficial for digestion. Homemade compote has a clean fruit flavor without artificial additives and is a good way to hydrate the body — a pleasant alternative to plain water.

However, like kvass, compote often contains significant sugar and can be quite caloric. Long boiling can destroy some heat-sensitive vitamins. It’s better to steep fruits in boiling water and let them infuse or boil briefly to avoid this.

According to nutritionists, the best option is homemade compote with minimal or no added sugar (especially if the fruits are sweet enough). You can use stevia or a small amount of honey (added after the drink has cooled).

So, both drinks can be beneficial if prepared properly (at home, with minimal sugar) and consumed in moderation.

Remember, a lot of sweetened drinks (even homemade ones with sugar) can lead to weight gain and paradoxically increase your sense of thirst, as the body requires more fluid to process sugar.

Sources: Academy of Nutrition and Dietetics, WHO, and nutritionists' advice.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.