Kombucha is the “immortal health elixir,” according to the Chinese. This drink has proved to be a popular choice among health enthusiasts and young people today. But, what exactly is Kombucha?
Kombucha is a drink made by fermenting black tea, green tea, or oolong tea using a culture of bacteria and yeast called the SCOBY (symbiotic culture of bacteria and yeast). The SCOBY is a jelly-like substance and resembles a mushroom cap. It eats up the sugar in the tea as it grows, converting it to a variety of probiotic acids. It gives Kombucha that “tart’’ taste and carbonates it to provide some fizziness.
Once the SCOBY has fermented your choice of tea, it then gets transferred and packed into glass bottles having the SCOBY removed. However, some SCOBY strands are left behind. Therefore those active cultures continue to grow.
Kombucha has numerous health benefits; it’s a probiotic drink that aids in digestive health. On top of that, it reduces oxidative stress in cells, which is a common contributor to cancer and boosts immunity.
Given its benefits, many people wonder whether Kombucha is suitable for those on Paleo, Keto, or Vegan diets. You’ve come to the right place if you’re wondering the same thing. Keep reading to determine which diets Kombucha is best with and whether it affects your insulin levels and blood sugar.
Can You Drink Kombucha On Paleo Diet?
The paleo diet aims to emulate the food choices of our hunter-gatherer predecessors. Our ancestors led healthy and active lifestyles based on a whole food diet. Such practices may be why they had presumably lower diabetes, obesity, and heart disease rates compared to present times.
The crux of a Paleo diet is to follow the eating habits of the Paleolithic era, which means eating only whole foods and no processed foods. Thus, those on a paleo diet should eat as much of the following as possible:
- Grass-fed meat
- Eggs
- Fish
- Fruits and vegetables
- Healthy fats
- Herbs
The paleo diet also restricts the following:
- Sugar
- Dairy
- Artificial sweeteners
- Processed foods
- Trans fat
We have established that Kombucha is made with honey or sugar because the SCOBY cannot ferment without it, but if the fermentation converts almost all the sugar into a vinegary brew, would Kombucha make it in the Paleo diet?
It can become a little bit complicated from here. First, because there is no doubt Kombucha is an excellent source of probiotics, the paleo diet recognizes the importance of healthy gut flora, and Kombucha fits that criterion.
However, fermented foods were not introduced in the paleolithic times as part of their everyday diet. Still, Kombucha’s health benefits tick all the boxes to be certified as paleo. A good example is raw broccoli and the fact that it is a modern vegetable but still widely used in paleo diets due to its high fiber content and antioxidant properties.
The real question regarding Kombucha’s status in the paleo world was if our hunter-gatherer ancestors knew about fermentation, would they have incorporated Kombucha in their diet? It’s hard to imagine paleolithic humans letting food sit in a hole or shell for a while and realizing that it helped develop a better taste and lasted longer. Had they known about the benefits of fermentation, it would likely have become a part of their diet.
With that said, Kombucha lies somewhere in the grey area regarding official paleo-friendly. Kombucha may be considered Paleo-friendly depending on the consumer. If you genuinely want to add Kombucha to your paleo diet, you may consider replacing cane sugar with honey or coconut sugar. To sum it all up, Kombucha’s beneficial effects on intestinal flora make it paleo-friendly.
Is Kombucha Considered Keto-Friendly?
A ketogenic diet utilizes fat as the primary energy source and limits carbohydrates such as bread, sugars, and grains. Consuming a low carbohydrate diet uses up your sugar storage and burns fat for energy, putting your body in a state of ketosis. A keto diet is highly effective for weight loss and other conditions like diabetes and epilepsy.
Since a keto diet doesn’t allow sugar, the main component of Kombucha, it is still possible to consider it Keto-friendly depending on how much sugar is brewed. In low sugar kombucha, the SCOBY feeds off most of the sugar, leaving behind a very minimal amount. Therefore, this type of Kombucha is keto-friendly as it is low in sugar and carbohydrates.
On the contrary, it’s essential to know that Kombucha’s sugar content varies depending on the producer and the length of fermentation. As kombucha is fermenting, it is consuming sugars. The longer it ferments the more sugar gets consumed. It is difficult to know exactly how much sugar is contained in homebrewed kombucha, but commercial kombucha has the nutritional facts written on the label. For example, a typical 16 oz (473 ml) bottle of GTs contains 12 g of sugar, so that would eat into your daily limit.
Kombucha is never made the same way as every ingredient varies. Make sure you check the labels to see each sugar and carbohydrate level. If you have a daily sugar allowance, ensure that you only consume the required amount so that your body continues to stay in ketosis.
Kombucha – Vegan or Not?
The vegan diet is 100% plant-based. It avoids animal products, including meat, dairy, honey, leather, and fur coats. Veganism and vegetarianism are often confused — the difference is that the latter allows for dairy and egg products, but not meat.
Kombucha can be vegan and vegetarian since there are no animal products or by-products. The only point of contention is the SCOBY, as it is a living, breathing culture of bacteria and yeast; however, it is not an animal product. Therefore, making Kombucha a suitable option for a vegan diet.
The only problem for vegans when it comes to Kombucha is artificial sweeteners. There’s no problem if manufacturers use flavors such as fruits, spices, botanicals, and herbs. But if they use honey, then the Kombucha becomes non-vegan.
The only way to know for sure is to read the labels carefully. Manufacturers mention honey in the ingredients, while others may only use “natural sweeteners.” The term “natural sweeteners” is ambiguous and may include vegan sources like maple syrup. Thus, read the complete list of ingredients before consuming your Kombucha.
Does Kombucha Spike Insulin?
Yes! Kombucha does spike insulin levels. Along with a proper diet, Kombucha is an excellent choice for people with diabetes. Research shows that Kombucha increases insulin production reduces blood sugar and hemoglobin A1C levels.
Additionally, Kombucha contains polyphenols, which are organic compounds that occur naturally in plants, fruits, vegetables, and teas. The polyphenols in Kombucha prevent damage and even the death of pancreatic beta cells. Some studies have suggested that polyphenols have a role in beta cell regeneration. This means that Kombucha has beneficial effects on insulin production and blood sugar levels, making it a suitable drink for people with diabetes.
If you’re looking for an alternative to lower your blood sugar effectively, then opting for black tea Kombucha might be for you. On the other hand, studies have also shown green tea Kombucha is more potent than black tea Kombucha. Green tea Kombucha resulted in lower blood glucose, triglyceride, and cholesterol levels compared to it.
Given Kombucha’s probiotic and antioxidant properties, the health benefits are amplified compared to unfermented tea. Making kombucha a highly effective beverage in controlling blood sugar levels and increasing insulin production.
The Bottom Line
Given the different varieties of Kombucha in the stores and the number of Kombucha manufacturing companies, there is no definite answer as to whether Kombucha is compatible with paleo, keto, or vegan diets. Therefore, you must examine each bottle separately and carefully read the ingredients to decide whether or not it is suitable for your specific diet.
But generally speaking, most Kombuchas conform to paleo, keto, and vegan diets. There are no animal products, and the SCOBY uses most of the sugar, leaving a negligible amount behind. So all that’s left to look out for are the types of sweeteners. You may choose to make homemade Kombucha if you don’t trust or like what’s available in the supermarkets.
What’s essential is that Kombucha’s general health advantages apply to all diets and are appropriate for those with diabetes.
So, whether you follow paleo, keto, or vegan, there’s nothing that should stop you from enjoying a nice, cold, freshly brewed bottle of Kombucha!
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