Kombucha On Keto – Tips for whether to include Kombucha in your low carb sugar free ketogenic diet – discussing how many carbs are in kombucha, benefits and whether it’s allowed on Keto.
Kombucha On Keto
In this post, you’ll learn not only about how to include Kombucha tea on a keto lifestyle. You’ll also learn what kombucha is and the health benefits of kombucha so you can decide if having kombucha is the best thing for you on your low carb diet.
It’s funny to think that drinking kombucha nowadays is no longer considered “weird” or “unusual” as it once way. Thanks mainly to the health benefits that have been promoted and in part to the large array of kombucha brands selling bottled kombucha in todays market.
As it happens kombucha is not only is good for you, it happens to have a tasty tangy natural flavour.
So what is Kombucha? Should you drink it and how many carbs are in a bottle?
What is Kombucha?
Kombucha is a fermented tea or sweet tea made from a Symbiotic Consortium Of Bacteria and Yeasts commonly called a SCOBY.
By adding sugar to lactic acid bacteria (LAB), acetic acid bacteria (AAB), and yeast, it ferments over time or changes it’s structure and function becoming a symbiotic culture of bacteria and yeast – SCOBY. (Shop for a SCOBY on Amazon.)
With the SCOBY the first thing you add is brewed tea (normally green tea or black tea) and flavor (such as apple or lemon) and sugar for the SCOBY (and optional added fruit) to ferment for a period of time (1- 4 weeks usually) becoming the fermented tea drink we know as Kombucha.
Here’s a video showing you how to make Kombucha from scratch at home.
How many carbs are in Kombucha
While the nutritional information may vary depending on the store-bought kombucha variety you buy, below you’ll find the typical nutrition label content based on one cup (247g) of kombucha.
- Calories 34
- Total Fat 0.6g (saturated fat 0.1g)
- Total grams of carbohydrates 5.8g
- Dietary fiber 1.9g
- Grams of net carbs (Total carbs – fiber) 3.9g
- Grams of Sugar 2.1g
There are about 6-12 grams of carbs in a typical bottle of kombucha. This depends on the store-bought brands you choose, so please read the nutritional label carefully before buying.
Some grocery store bought brands may have a second fermentation process which can add added sugar so watch out for those and check how much sugar it really contains.
If you have homemade kombucha it tends to have a longer the fermentation time, the (normally) lower the sugar levels so in turn fewer carbs. Just be careful with your amount so you keep to your total net daily carb intake.
Is kombucha allowed on a Keto diet?
Yes and No. It depends on your own low-carb diet goals, how you allocate your carb content and what brand and flavour you choose.
If you do decide to purchase a store-bought kombucha just double check to see the carb content meets your own personal goals and buy a keto-friendly kombucha variety.
What to look out for in a bottle of Kombucha?
Apart from the carb content here is what to look out for when choosing a store bought bottle of Kombucha.
Refrigerated – As Kombucha is live it needs to be kept in the fridge to maintain the health goodness it can provide.
Ingredients – The only ingredients your bottle should contain are water, tea, sugar and culture (unless flavoured). No fruit Juice should be added!
Raw – No pasteurised or filtered varieties as further processing can reduce good bacteria and potentially lessen the benefits kombucha could do for your overall health.
Use by date – Check whether the kombucha is in date as it only has a short shelf-life if its genuine kombucha.
Benefits Of Kombucha On Keto
In general fermented food improves your microbe gut composition or more simply put improves your gut health. The good news is kombucha being a fermented tea drink is no different. Plus it may also help shed some weight due to the way kombucha interacts with your fat stores.
In fact drinking Kombucha has been shown in various studies to show:
Improvements in digestive health due to increase in healthy bacteria. Positive influences in cardiovascular health, weight loss as well as metabolic health and increased bone density (Source.)
Kombucha has been associated with increases of potassium, calcium iron manganese nickel and zinc which may help reduce fat reserves and improve your metabolic state.
Some potential benefits with reducing arthritis and have other anti-inflammatory effectsKombucha may have a decent source of water-soluble vitamins such as vitamin C, vitamin B, and vitamin B2, Blood sugar levels may decrease with regular kombucha intake (within moderation).
Reduce antioxidants, boost immunity, decrease triglycerides in the blood. Anti-viral effects by promoting naturally occurring antibodies and may even help with type two diabetes (Source.)
For keto dieters or those on a high-fat diet this fermented drink has a great flavor and can be beneficial for your immune system.
While some people are concerned that it contains alcohol, in reality the alcohol content of kombucha is only a 0.5%. Technically making it a non-alcoholic beverage. Letting you enjoy a flavorsome drink without the extra sugar or any artificial sweeteners. Yet keep to your ideal number of carbs.
As you can tell there are countless benefits of including Kombucha in your keto diet and with the right portion control it may well in time be your favourite beverage.
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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
Disclosure – this post contains affiliate links.
