Is Kombucha Always Keto? (And When Is It Not?)

Is kombucha keto? This question may not have a straightforward answer, as it all comes down to the brewing process. Kombucha, a fermented tea drink that has gained immense popularity, is known for its potential health benefits. However, when examining the label of a kombucha bottle, you’ll notice the presence of sugar, which is something the keto crowd typically avoid. But, depending on the brand and the brew, some kombucha is, in fact, keto. Let’s take a look at what to look out for if you are following this specific diet.

What is a Keto Diet? 

The ketogenic diet, often called the keto diet, is a low-carb diet that has potential benefits in weight loss, energy increase, and improved cognitive function. The primary aim of this diet is to put your body into a state known as ketosis.

Ketosis is when your body, due to the lack of carbohydrates, burns fat for energy. This process results in the production of molecules called ketones, which are used by the cells in your body for fuel. This metabolic state encourages your body to become incredibly efficient at burning fat for energy.

Typically, the ketogenic diet involves limiting your carbohydrate intake to 20-50 grams per day and filling up on fats and proteins instead. 

Carbohydrate Content In Kombucha

Kombucha relies on sugar to fuel its fermentation process. However, most of the sugar is consumed by the SCOBY (symbiotic culture of bacteria and yeast). While some sugar remains after fermentation, it is typically low and can fit in moderation with the keto diet.

Here is where it gets tricky….the sugar and carbohydrate content in kombucha can vary depending on the manufacturer and any additional sweeteners or flavors added during a second fermentation process. To determine the specific sugar and carb amounts, it is important to read the labels and be mindful of the serving size. For those following a keto diet, it may be necessary to limit the amount of kombucha consumed to stay in ketosis, as most kombucha bottles contain two servings.

TLDR: kombucha’s sugar and carb levels can differ, so checking labels and understanding serving sizes is crucial for keto dieters to stay within their daily carbohydrate count.

How Kombucha Can Improve Weight Loss Outcomes On A Keto Diet

The probiotics in kombucha are beneficial for gut health, which is essential for overall wellness and weight management, although the evidence is somewhat mixed, and further research is needed.

Probiotics are beneficial bacteria that play an integral role in maintaining gut health. Some studies suggest that a healthy gut microbiome may aid weight loss by improving metabolism and fat reduction.

Kombucha may also slow down the digestion of carbohydrates, leading to reduced blood sugar levels, as was seen in a study with diabetic rats. This could potentially support the objectives of the keto diet, which aims to reduce carbohydrate intake and promote fat burning.

Reading Labels And Making Informed Choices

When inspecting the label on your kombucha, there are a few key things to look out for. First, is it labeled as keto-friendly? This means the company is likelier to have created kombucha with keto dieters in mind and have probably not loaded it with added sugar. 

Secondly, check the carbohydrate content on the bottle. Generally, the total carbohydrate content is 6-12g per 8oz serving. If it is on the higher end, you may want to have half a serving only or save the booch for a higher carb day if you are keto or carb cycling. 

And lastly, check the serving size! A lot of the time, a serving size is 100mL or half a bottle, and not the entire thing. 

Making Your Own Kombucha

Brewing your own kombucha is always an option if you want to control the exact amount or type of sugar that goes into it. To brew at home, you will need a SCOBY (Symbiotic Culture Of Bacteria and Yeast), or alternatively, you can buy starter packs with everything you need.

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