Is Kombucha Keto? 

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Kombucha is a fermented drink made with sugar, tea, and a SCOBY. It is famous for its health benefits, but is kombucha keto? 

Yes! It is keto-friendly and allowed in moderation during a keto diet. However, not all kombuchas are low in sugar, so always check the label first. 

As we know, the rule of the keto diet is high fats and low carbs. You are restricted to having less than about 40g of net carbs per day in the keto diet. 

What is Kombucha? 

Kombucha is a fermented tea. For centuries many Asian, European, Japanese, and Russian cultures have brewed kombucha.

Kombucha is also known as mushroom tea. It is getting popular nowadays because of its proven health benefits.

It is claimed to support gut health, help with weight loss, blood sugar levels, heart problems, heart disease, and keep your immune system running well. 

Tasty kombucha in glass and bottle with lemon and ginger. heathy organic probiotic drink. horizontal format. close up.

Kombucha is made with tea, sugar, and a SCOBY, which stands for: symbiotic culture of bacteria and yeast. This SCOBY exists in the tea and flows around like a super thick, legless jellyfish for some weeks.

Kombucha is good in moderation. It is made by fermentation with sugar. Therefore, the amount of sugar kombucha has depends on how it is made.

This means that kombucha is high in carbs and sugar. However, some kombuchas can be made with a small amount of sugar that can completely shatter throughout the fermentation process. 

As most of the bottles contain two servings, consuming the whole bottle kombucha during a keto diet might not be recommended.

Is Kombucha Keto-Friendly? 

Is kombucha keto? Kombucha can be drank in moderation during a keto diet. According to the keto diet rule, you are restricted to having less than 40g carbs per day. In small quantities, it is one of the best drinks with low carbs and sugar. 

100 ml of the average popular kombucha contains 3.5 grams of carbs, of which 3 grams is sugar. Therefore, it is perfect to have in moderation.

Keep in mind that the sugar content relies on the manufacturer. Also, how many carbs you can have during the keto diet depends on factors like your current body weight.

Fresh homemade kombucha fermented tea drink in jar with faucet and in cans-mugs and bottle on black background.

Health Benefits of Kombucha: 

Kombucha can be an excellent beverage to have if you opt for a high-quality kombucha that is free from artificial ingredients. While choosing kombucha in the grocery store, always check the label!

Kombucha has a large number of bacteria such as Gluconacetobacter and Lactobacillus. 

Here are a few of the best health benefits of kombucha:

  • Beneficial for the digestive and GI system
  • Contributes to immune health and the gut’s microbiome
  • Helps in reducing bloating
  • Assists in protection from liver damage.

Side Effects of Kombucha:

Kombucha has been reported to cause some side effects. It is considered generally safe and beneficial for adults, but it may not agree with all. These are some possible but quite rare side effects:

  • Stomach problems
  • Yeast infections
  • Nausea
  • Vomiting
  • Jaundice

Homemade kombucha healthy tasty drink in bottle and glasses with lemon, ginger garnish mint. organic probiotic drink, copy space.

Kombucha Nutrition Facts:

You must check the labels to look at how much sugar and carbohydrates are in each kombucha bottle. Also, be sure to understand the serving size, since it could be by bottle or by cup. Here is a sample nutritional value for kombucha:

Kombucha  Nutritional values
Sodium  240mg
Protein  7g
Total carbs  12g 
Calories  220
Total fat  18g
Sugar  2g

Summing Up:

Kombucha is a fermented drink formed by sugar, tea, and a SCOBY. So, is kombucha keto? It depends on how much you are having, and how many carbs you can have in your keto diet. Therefore, it is good to always check the label. 

Kombucha also has some health benefits and is great for the GI system. Kombucha is an excellent choice of beverage because of its overall low sugar content. 

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