Is Kombucha Keto? To Drink or Not to Drink

<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"Is Kombucha Keto? To Drink or Not to Drink", "datePublished":"September 22, 2019", "description":"Kombucha has a ton of health benefits, but is it keto? Here's how to enjoy this tasty probiotic drink without getting kicked out of ketosis.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/08/kombucha-bottles-store-flavors-tea-fermented-thumbnail-0246.jpg" }, } ] } </script> <article> <div> <ul> <li><a href="#section1">What is Kombucha?</a></li> <li><a href="#section2">Is Kombucha a Superfood?</a></li> <li><a href="#section3">Is Kombucha Good for a Keto Diet?</a></li> <li><a href="#section4">Keto-Friendly Kombucha Options</a></li> <li><a href="#section5">4 Health Benefits of Kombucha</a></li> <li><a href="#section6">Health Risks of Kombucha</a></li> <li><a href="#section7">How Many Carbs Does Kombucha Have?</a></li> <li><a href="#section8">Is Kombucha Keto-Friendly?—Final Thoughts</a></li> </ul> </div> <section> <p>Probiotics are an amazing investment in your health. They keep your gut happy, which in turn keeps <i>you</i> healthy. And fermented foods low in carbs like sauerkraut and kimchi are a good way to get probiotics in your body.</p> <p>One popular drink, kombucha, is full of probiotics. If you haven’t tried it yet, you’re missing out.</p> <p>Unfortunately, not all kombucha products are created equal. Some kombucha products will work perfectly on the keto diet; others are made with too much sugar or natural fruit juice. Drinking them will knock you out of ketosis.</p> <p>In this article, we’ll look at what kombucha is, the benefits of drinking it, and how to drink kombucha on a low-carb diet like keto.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tea-leaves-plants-crop-outdoor-0246.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tea-leaves-plants-crop-outdoor-0246.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tea-leaves-plants-crop-outdoor-0246.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tea-leaves-plants-crop-outdoor-LR-0246.jpg" class="img-fluid" alt="tea-leaves-plants-crop"> </picture> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What is kombucha?","acceptedAnswer":{"@type":"Answer","text":"Kombucha is a fermented tea drink that people have been brewing for thousands of years. In the past few years kombucha has exploded in popularity because of it's powerful benefits for gut health.\n\nKombucha is made using a mixture of black and green teas, sugar or fruit juice, and what’s called a ‘SCOBY’ (Symbiotic Culture of Bacteria and Yeast). Left for a week or two, the SCOBY floats in the liquid, transforming the tea into a bacteria-rich, carbonated kombucha.\n\nThe combination of bacteria and yeast created during the fermentation process is where the magical gut health benefits come from. Consuming kombucha allows large populations of “good” bacteria to thrive while simultaneously driving out “bad” gut bacteria."}}]}</script> <h2 id="section1">What is kombucha?</h2> <p>Kombucha is a fermented tea drink that people have been brewing for thousands of years. In the past few years kombucha has exploded in popularity because of it's powerful benefits for gut health.¹</p> <p>Kombucha is made using a mixture of black and green teas, sugar or fruit juice, and what’s called a ‘SCOBY’ (Symbiotic Culture of Bacteria and Yeast). Left for a week or two, the SCOBY floats in the liquid, transforming the tea into a bacteria-rich, carbonated kombucha.</p> <p>The combination of bacteria and yeast created during the fermentation process is where the magical gut health benefits come from. Consuming kombucha allows large populations of “good” bacteria to thrive while simultaneously driving out “bad” gut bacteria.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Is kombucha a superfood?","acceptedAnswer":{"@type":"Answer","text":"Being labeled a superfood, or a highly nutritious food that’s great for health and well-being, is a term only few foods earn. But some consider kombucha a superfood.\n\n(Er, superdrink?)\n\nTo be clear, the term ‘superfood’ is not universally recognized as scientific 2. Some call it a marketing term. It is, however, a word reserved only for foods packed with vitamins, minerals, antioxidants, and other micronutrients that fight disease.\n\nWhether kombucha is a superfood or not, it's no question that the abundance of probiotics in the drink are very real and beneficial."}}]}</script> <h2>Is kombucha a superfood?</h2> <p>Being labeled a <i>superfood</i>, or a highly nutritious food that’s great for health and well-being, is a term only few foods earn. But some consider kombucha a superfood.</p> <p><i>(Er, superdrink?)</i></p> <p>To be clear, the term <a target="_blank" href="https://www.warriormade.com/content/diet/what-are-superfoods-top-7-for-your-keto-diet" rel="noreferrer">‘superfood’</a> is not universally recognized as scientific ². Some call it a marketing term. It is, however, a word reserved only for foods <i>packed</i> with vitamins, minerals, antioxidants, and other micronutrients that fight disease.</p> <p>Whether kombucha is a superfood or not, it's no question that the abundance of probiotics in the drink are very real and beneficial. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Is kombucha good for a keto diet?","acceptedAnswer":{"@type":"Answer","text":"If you’re on the keto diet, and you’ve restricted carbs to 50 grams or less per day, you may be wondering if you can drink kombucha.\n\nThe answer: yes, but you’ll want to narrow your options.\n\nOne bottle of flavored kombucha made with fruit juice or sweetened with cane sugar could have 20 to 30 grams of carbs—about 50 percent of your daily carb total.\n\nCertain brands and flavors of kombucha make it much easier to stay in ketosis. Plain kombucha and kombuchas made with low-carb sweeteners like stevia are your best bets."}}]}</script> <h2>Is kombucha good for a keto diet?</h2> <p>If you’re on the keto diet, and you’ve restricted carbs to 50 grams or less per day, you may be wondering if you can drink kombucha.</p> <p>The answer: <i>yes, but you’ll want to narrow your options.</i></p> <p>One bottle of flavored kombucha made with fruit juice or sweetened with cane sugar could have 20 to 30 grams of carbs—about 50 percent of your daily carb total.</p> <p>Certain brands and flavors of kombucha make it much easier to stay in ketosis. Plain kombucha and kombuchas made with low-carb sweeteners like stevia are your best bets.</p> <p><i>(See the next section for specific brand recommendations).</i></p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Keto-friendly kombucha options</h2> <p>If we had to choose one fermented tea drink for low-carb dieters, we’d choose Kevita. It’s made with kefir—not technically kombucha tea but still packed with probiotics and the same gut health benefits. And Kevita makes their probiotic drinks with stevia, meaning you can drink it and stay in ketosis.</p> <p>For example, Kevita’s lemon cayenne flavor has only 2 grams of carbs per bottle ³.</p> <p>We also like Kevita because it’s easy to find at most grocery stores. Other brands like HealthAde, GT Kombucha, and HOLY Kombucha are tasty and healthy, too, but may be higher in carbs and have more sugar. Read labels before you buy.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-weight-loss-slim-tape-measure-waist-salad-0246.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-weight-loss-slim-tape-measure-waist-salad-0246.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-weight-loss-slim-tape-measure-waist-salad-0246.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-weight-loss-slim-tape-measure-waist-salad-LR-0246.jpg" class="img-fluid" alt="woman-weight-loss-slim-tape-measure"> </picture> <h2 id="section5">4 health benefits of kombucha</h2> <h3>1. Kombucha has probiotics </h3> <p>It might sound weird to let bacteria permeate into your drink, but that’s how kombucha becomes an amazing source of probiotics for your gut ⁴.</p> <p>Probiotics keep the good bacteria in your gut healthy, which is essential for <a target="_blank" href="https://www.warriormade.com/content/diet/how-gut-health-affects-your-brain/" rel="noreferrer">brain health</a>, <a target="_blank" href="https://www.warriormade.com/content/diet/can-ketosis-reduce-inflammation" rel="noreferrer">reducing inflammation</a>, and immune function ⁵.</p> <p>For example, the microorganisms in your gut, also called ‘<i>gut flora</i>,’ protect the lining of your stomach by keeping out nasty toxins that could potentially make you sick ⁶.</p> <p>More and more, scientists are finding our gut health may be the key to optimal <i>human</i> health. Many in the medical community believe that 50 years from now, gut health—once we understand it better—will be a cornerstone of all health and disease prevention ⁷.</p> <h4>Is kombucha good for weight loss?</h4> <p>Keeping the millions of bacteria in your <a target="_blank" href="https://www.warriormade.com/content/diet/inside-look-on-gut-health/" rel="noreferrer">microbiome</a> healthy also helps you look and feel your best. It’s believed probiotics (and good gut health) might influence your ability to lose weight ⁸.</p> <p>So if you’re on a <a target="_blank" href="https://www.warriormade.com" rel="noreferrer">weight loss journey</a>, prioritizing gut health is a no-brainer.</p> <h3>2. Kombucha has antioxidants</h3> <p>One way to ward off diseases like cancer and metabolic syndrome is to take in <i>antioxidants</i>, or chemicals that rid your body of free radicals. </p> <p>Free radicals cause cells to oxidize, which leads to most of the major diseases that kill Americans ⁹. And because kombucha is made from tea, it contains these antioxidants. Especially when it’s made from green tea ¹⁰.</p> <p><i>(Did you know: one estimate found green and black teas have ten times the number of antioxidants of fruits and veggies? ¹¹</i></p> <p>Keep in mind: poor nutrition isn’t the only thing that increases cell oxidation. Things like high blood sugar, air pollution, alcohol, and other toxins all cause cells to oxidize ⁹.</p> <p>So a little fermented tea might help ‘offset’ or balance out the ratio of antioxidants versus free radicals in your body. </p> <h3>3. Kombucha may fight off diseases</h3> <p><i>A healthy soda replacement that fights off disease?</i></p> <p>Early studies show kombucha might help ward off heart disease and cancer ¹². </p> <p><i>How?</i> One study found kombucha improves two blood markers considered risk factors for heart disease: improving ‘good’ and reducing ‘bad’ cholesterol ¹³. </p> <p>Since heart disease kills over 600,000 people in America per <i>year</i>, that’s pretty substantial ¹⁴.</p> <p>Drinking green tea is thought to reduce the risk of heart disease by 31 percent, which means green tea made of kombucha could also be beneficial ¹⁵.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ginger-turmeric-powder-spice-supplement-0246.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ginger-turmeric-powder-spice-supplement-0246.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ginger-turmeric-powder-spice-supplement-0246.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ginger-turmeric-powder-spice-supplement-LR-0246.jpg" class="img-fluid" alt="ginger-turmeric-powder-spice-supplement"> </picture> <h3>4. Healthy flavors equal additional benefits</h3> <p>Kombucha’s flavors are health-inspired, so you may get a little extra nutritional ‘bang for your buck.’ For example, you’ll get a double dose of antioxidants with a ginger or turmeric kombucha, two common flavors you’ll find at the supermarket.</p> <p>Most kombucha drinks are infused with <a target="_blank" href="https://www.warriormade.com/content/diet/can-you-have-fruit-on-keto" rel="noreferrer">raw fruit juices</a>, cold-pressed herbs, spices, or low-carb sweeteners.</p> <p>And trust us, you’ll probably find some funky flavors. We doubt you’ll see aloe vera, cayenne pepper, or mint and cucumber-flavored Sprite anytime soon. But those are all popular—and surprisingly tasty—flavors of kombucha.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section6"> <h2>Health risks of kombucha</h2> <p>To help you make an informed decision, let’s look at some potential risks with drinking fermented tea.</p> <p>Drinking fermented products may result in bloating or gastrointestinal problems ¹⁶. Each person is different. If you’ve never drank kombucha and don’t eat or drink fermented products, only drink a little at first and see how you feel. </p> <p>And always be sure to check with your doctor when adding new things to your diet.</p> <p>There are two main health risks of kombucha:</p> <ul> <li>First, no long-term studies exist on it yet. </li> <li>Even when made by bigger companies, kombucha is usually produced in small batches. Because it’s made with bacteria, poor preparation of the drink could make you sick.</li> </ul> <p>Speaking to the latter, if you ever open a kombucha and find the smell is off (unlikely, but possible), don’t drink it.</p> <p>For what it’s worth, the Centers for Disease Control recommends drinking no more than twelve ounces of kombucha per day, spread out over three servings ¹⁷. And if you’re pregnant, you should stick to other drinks for the time being.</p> <h3>Also…</h3> <p>Keep in mind that kombucha contains a small amount of alcohol. Not much—most products average about 0.5% alcohol ¹⁸. Still, it’s worth mentioning.</p> <p>(For reference, a light beer is usually 4 to 6 percent alcohol. Half a percent is quite low).</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fruit-orange-slice-half-leaves-0246.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fruit-orange-slice-half-leaves-0246.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fruit-orange-slice-half-leaves-0246.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fruit-orange-slice-half-leaves-LR-0246.jpg" class="img-fluid" alt="fruit-orange-slice-half-leaves"> </picture> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"How many carbs does kombucha have?","acceptedAnswer":{"@type":"Answer","text":"The amount of carbs in your kombucha varies based on brand and flavor.\n\nWithout anything added to it, kombucha has 34 calories and 6 grams of carbs per eight-ounce serving. So a plain bottle of kombucha from the grocery store will have about 12 grams of carbs in it."}}]}</script> <h2 id="section7">How many carbs does kombucha have?</h2> <p>The amount of carbs in your kombucha varies based on brand and flavor. </p> <p>Without anything added to it, kombucha has 34 calories and 6 grams of carbs per eight-ounce serving ¹⁹. So a plain bottle of kombucha from the grocery store will have about 12 grams of carbs in it.</p> <p>Without being specific to any brands, here are some guidelines for carbs in kombucha:</p> <ul> <li>Plain kombucha as well as spiced flavors like ginger and turmeric will likely have the fewest carbs.</li> <li>Berry fruit flavors like blueberry and cranberry are made with natural fruit juices but contain more sugar than plain or spiced versions.</li> <li>You may find unique kombucha flavors, such as strawberry lemonade. But those flavors will likely have the most sugar.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section8"> <h2>Is kombucha keto-friendly?—Final Thoughts</h2> <p>You may have to read labels and pick certain flavors, but for the most part, keto dieters can enjoy and reap the health benefits of kombucha.</p> <p>Avoid products made with cane sugar or flavors packed with fruit juice so you don’t get knocked out of ketosis. <a target="_blank" href="https://www.warriormade.com/content/diet/turmeric-10-benefits-you-wont-want-to-miss-out-on" rel="noreferrer">Turmeric</a> may be a new flavor for your palate, but we promise it’s tasty and your gut will thank you!</p> <h3>Resources</h3> <ol> <li><a target="_blank" href="https://www.healthline.com/nutrition/8-benefits-of-kombucha-tea" rel="nofollow noreferrer">8 Evidence-Based Health Benefits of Kombucha Tea</a></li> <li><a target="_blank" href="https://www.hsph.harvard.edu/nutritionsource/superfoods/" rel="nofollow noreferrer">Superfoods or Superhype?</a></li> <li><a target="_blank" href="https://www.kevita.com/lemon-cayenne/" rel="nofollow noreferrer">Lemon Cayenne</a></li> <li><a target="_blank" href="https://www.healthline.com/nutrition/8-benefits-of-kombucha-tea#section1" rel="nofollow noreferrer">Kombucha is a Potential Source of Probiotics</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/24290641" rel="nofollow noreferrer">Sequence-based analysis of multiple kombucha (tea fungus) samples</a></li> <li><a target="_blank" href="https://www.verywellhealth.com/what-are-your-gut-flora-1944914" rel="nofollow noreferrer">How Your Gut Flora Impacts Health</a></li> <li><a target="_blank" href="https://www.webmd.com/digestive-disorders/what-your-gut-bacteria-say-your-health" rel="nofollow noreferrer">What Your Gut Bacteria Say About You</a></li> <li><a target="_blank" href="https://www.healthline.com/nutrition/gut-bacteria-and-weight" rel="nofollow noreferrer">How Your Gut Bacteria Can Influence Your Weight</a></li> <li><a target="_blank" href="https://www.healthline.com/nutrition/antioxidants-explained" rel="nofollow noreferrer">Antioxidants Explained in Simple Terms</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/8617188" rel="nofollow noreferrer">In vivo antioxidant effect of green and black tea in man</a></li> <li><a target="_blank" href="https://www.webmd.com/food-recipes/features/antioxidants-in-green-and-black-tea#1" rel="nofollow noreferrer">Antioxidants in Green and Black Tea</a></li> <li><a target="_blank" href="https://www.webmd.com/diet/the-truth-about-kombucha" rel="nofollow noreferrer">The Truth About Kombucha</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/22591682" rel="nofollow noreferrer">Hypoglycemic and antilipidemic properties of kombucha tea</a></li> <li><a target="_blank" href="https://www.cdc.gov/heartdisease/facts.htm" rel="nofollow noreferrer">Heart Disease Facts</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18641205" rel="nofollow noreferrer">The relation between green tea consumption and cardiovascular disease</a></li> <li><a target="_blank" href="https://www.healthline.com/nutrition/fermentation" rel="nofollow noreferrer">What Is Fermentation? The Lowdown on Fermented Foods</a></li> <li><a target="_blank" href="https://health.clevelandclinic.org/what-are-kombuchas-health-benefits-and-how-much-can-you-safely-drink/" rel="nofollow noreferrer">What Are Kombucha’s Health Benefits?</a></li> <li><a target="_blank" href="https://www.healthline.com/nutrition/kombucha-alcohol-content" rel="nofollow noreferrer">Does Kombucha Tea Contain Alcohol?</a></li> <li><a target="_blank" href="https://www.verywellfit.com/kombucha-nutrition-facts-4136745" rel="nofollow noreferrer">Kombucha​​ Nutrition Facts</a></li> </ol> </section> </article>