Is Kombucha Keto?
Kombucha is a versatile beverage that goes well with almost every meal or variety of food. Because of kombucha's adaptability, kombucha is also a good match for those who choose to follow a certain diet, either as a lifelong lifestyle (paleo, vegan, conventional, etc.) or as a temporary way to reduce weight and improve their wellbeing. New diets emerge all the time, and one of the most common right now is the Ketogenic, also known as "keto." Is kombucha, however, keto-friendly? Can kombucha cause you to lose your ketosis?
What is a Ketogenic Diet?
To bring the body into “ketosis,” the keto diet recommends a low carbohydrate, high fat (LCHF) food balance. Instead of burning sugar in the form of carbohydrates, the body uses fat reserves as fuel in this state. Ketosis is triggered by a certain combination of low amounts of carbohydrates, proteins, and high amounts of fats, which can be detected using blood, saliva, or urine tests that measure ketones. As the theory goes, if you're in ketosis, your body's roller coaster of crashes and cravings comes to an end.
Is the Keto Diet Safe?
The keto diet, like something new, has its supporters and detractors, each with convincing points. Low carb/high-fat diets have been common in the past (Atkins), and reducing added sugar consumption is a safe rule to follow in general.
Diet remains one of the most perplexing problems we face, and modern science is finally concluding that no one-size-fits-all solution will ever exist (for food or healthcare). So, if you think the keto diet could benefit you, talk to your doctor first, and then trust your gut!
Fat is a fantastic source of energy; releasing the power in the service of running the body seems like a brilliant idea, Rather than continuously replenishing sugar levels. But doesn't eating fat make you fat? Well as it turns out, not particularly. Instead, it turns out that eating too much sugar and carbohydrates is the culprit. Many of our most essential nutrients are “fat-soluble,” which means they must be absorbed with fat in order for the body to absorb them. So go ahead and drizzle the salad with oil and add a knob of butter to your vegetables; not only will it taste better, but it will also be better for you!
Is Kombucha Allowed on Keto Diet?
The sugar content in kombucha is the main concern when on a ketogenic diet. Kombucha needs fermentable sugar; kombucha cannot be made without sugar. In addition, based on how long kombucha brews, kombucha can contain leftover sugar, which helps to make the acids more palatable.
Kombucha is a perfect tea choice as long as the level of sugar in your kombucha does not exceed the permitted levels of your diet. There are a few keto-friendly kombucha brands out there that use a range of brewing techniques. However, since ingredients change often, it's impossible to keep track of them all. The good news is that the sugar content of commercial kombucha must be mentioned on the container. So, if you're buying kombucha at the supermarket, make sure the proportions are correct and restrict how much you drink to meet your objective
Homebrew Keto-Friendly Kombucha Recipe
5 ways to make your kombucha, keto-friendly 🤩
1 – Brew your kombucha batch longer to reduce sugar
Most people find the best tasting kombucha between 7-14 days for a 4-litre kombucha batch brewing at the optimum temperature range (22-28 degrees Celcius). The longer we brew our kombucha, the lower the sugar levels get. Brewing for 21-30 days yields a kombucha brew with half the sugar content of a standard kombucha brew.
The problem then becomes one of personal preference. Many newcomers choose a “younger” kombucha at first. The longer an individual has been home brewing kombucha, the more likely they are to gravitate towards "older" kombucha. We don't want to reduce the sugar level to zero because the acids would taste awful and make it difficult to drink.
As usual, the only way to figure out when the kombucha brew is right for you is to taste your kombucha every day.
Switch from batch brewing to Continuous Brewing for the optimum taste and full acids. Click Here to Learn More
2 - Mix your kombucha with unsweetened tea or water (still or sparkling) to dilute
Diluting kombucha with water is another method for assisting newcomers in enjoying the beverage. It not only reduces the volume absorbed (resulting in fewer carbs), but it also lowers the acidity, making your kombucha more palatable.
Since most water has been purified, bottled, or otherwise processed, adding it to kombucha is a great way to make your kombucha more soothing and simpler to drink. Since the alkalinity of iced tea balances the acidity of kombucha, it's a perfect mixer.
3 - Use less sugar in your kombucha batch initially
While the traditional kombucha recipe calls for (approximately 175g) per 4 litres, you can start with less. After fermentation, reducing the number to three quarters or even half would result in smaller residual numbers. On the other hand, it would deplete the nutrients for the organisms, affecting the taste and resulting in a weaker kombucha brew and SCOBY.
4 - Flavour your kombucha with herbs, stevia, monk fruit, or other low and non-caloric sweeteners
Sugary juices, syrups, and other flavourings can be avoided. This may sound self-evident, but using sugar-free flavours will reduce the average sugar intake. There are a variety of flavouring choices to choose from, and you can use almost anything you want!
5 - Use a refractometer to measure the sugar levels of your kombucha
A refractometer will allow you to monitor the sugar level of your Kombucha or any other liquid. It works based on the gravity of the liquid that is measured. You will be able to read the Brix level, one degree Brix is 1 gram of sucrose (sugar) in 100 grams of solution. Eg. If you have a Brix level of 4% in your kombucha that would mean that there is about 4g of sugar per 100ml.
Be aware that refractometers are not 100% accurate. The longer your kombucha ferments the less accurate they become because of all the good things that the bacteria and yeast produce. Even if all the sugar is already consumed it would never go down to 0%Brix, because of all the other minerals and acids that influence the gravity of the solution. Eg. I have never seen the Brix level go below 1.6%
I have to say it is quite fun to measure the sugar levels of all sort of things, like Kombucha, soda drinks, milk.