Kombucha has become one of the more popular fermented drink options out there over the last few years. It’s become especially popular with the low carb diet crowd in particular. However, just because something is popular doesn’t necessarily mean that it’s good for you, or even appropriate for the keto diet for that matter. So with that in mind, is kombucha keto?
What Makes Kombucha Such a Popular Choice for Low Carb Diets?
As usual, the first thing that we like to do is first go over some of the main reasons why kombucha is so popular, especially with low carb dieters. Here are three of the biggest reasons why kombucha is such a popular choice:
- Kombucha is a low calorie and low carb fermented beverage that is available commercially in a wide variety of different flavors.
- It’s also rather easy to make your own homebrewed kombucha if you would prefer to.
- Kombucha is a surprisingly nutrient-dense drink option, providing you with probiotics, antioxidants, and other essential micronutrients.
Is Kombucha Keto?
Kombucha can definitely be a completely keto-friendly drink.
What do we mean by ‘can’?
Well, there are some commercial brands of kombucha that are most definitely 100% keto-friendly, and others yet that simply contain too much sugar (or other additives) to ever be viable for keto dieters.
With that being said, you’re definitely going to want to pay attention to the label if you’re planning on buying kombucha. With that in mind, another option for keto dieters is to simply brew your own homemade kombucha. That way, you can be absolutely certain of every ingredient that goes into it.
Aside from that, kombucha can be quite a nutritious drink option as well. It can offer you probiotics (and even prebiotics in some cases), antioxidants, and other beneficial polyphenol compounds.
All in all, as long as you remain mindful of the ingredients (and especially the sugar content) of your kombucha beverage of choice, then it can absolutely be enjoyed without guilt while on the keto diet.
Kombucha Nutrition Facts
Here is the approximate nutritional breakdown for a 100 gram serving size of kombucha:
- 13 calories
- 0 grams dietary fat
- 0 grams protein
- 3.1 grams carbs
- 0 grams dietary fiber
- 0.9 grams sugar
- 0 mg cholesterol
- 4.4 mg sodium
- 0 mg potassium
Health Benefits of Kombucha
Here are three impressive (and proven!) health benefits that you can gain by including kombucha as part of your keto diet:
- Can provide probiotic benefits. Kombucha is rich in lactic acid bacteria, which can act as a probiotic. These probiotics can in turn provide you with several great benefits for your gut health, including improved digestion and a reduced risk of developing diseases like colon cancer. (1)
- Provides antioxidant protection. Kombucha is also rich in disease-fighting antioxidants. This is especially true with kombucha made from green tea, as it contains many of the same plant compounds, and by extension, the same antioxidative health benefits. (2)
- May protect against heart disease. There is also evidence that kombucha can help to protect against heart disease and stroke. Studies have found that kombucha consumption can both increase levels of the beneficial type of HDL cholesterol, while also lowering levels of harmful LDL cholesterol. (3)
What Are the Best Keto-Friendly Kombucha Brands?
We’re here to help you take the guesswork out of finding a keto approved kombucha brand. With that in mind, here are our top 3 picks when it comes to keto-friendly kombucha:
- Humm Zero Sugar Probiotic Kombucha – Offering a wide variety of flavors, Humm’s Zero Sugar line of kombucha drinks provide billions of probiotics and B-complex vitamins in one delicious, low carb drink.
- Remedy Raw Organic Kombucha – Offering live cultured probiotic bacteria in a tasty package with no added sugars, this is another fantastic keto kombucha pick.
- Wonder Drink Kombucha – Wonder Drink has a kombucha drink that offers prebiotics instead of probiotics; the first company to do so actually. And while their kombucha tends to be a bit higher in the sugar content, you can still make it work with a bit of flexible macro work.
Keto Kombucha Substitutes
Looking for an alternative option to kombucha that’s still 100% keto approved? Try one of the following three options; they’ll all provide you with a solid amount of probiotic goodness:
- Greek yogurt
- Sima (traditional Finnish fermented beverage)
(Learn more: Is Diet Soda Keto-friendly?)