Kombucha for Weight Loss: Friend or Foe?

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Kombucha is a fermented tea with numerous health benefits. When consumed as part of a healthy diet, kombucha can support a healthy gut microbiome and assist in weight loss. 

Is Kombucha Good for Weight Loss?

Raw kombucha may aid your weight loss journey. Kombucha is a fermented drink made from sweetened black or green tea and a SCOBY (symbiotic culture of bacteria and yeast). Fermentation creates beneficial enzymes, acids, and probiotics that help build healthy gut bacteria. When your gut functions well, your overall health improves, and it can be easier to lose weight.

Drinking kombucha may lower sugar cravings. Kombucha has a sweet flavor, but the acetic acid in this fizzy drink can help you feel satisfied without consuming sugary drinks or foods.

Some grocery store kombucha has added ingredients like fruit juice or sugar. These ingredients can raise blood sugar levels and lead to weight gain. Read the label before purchasing to ensure your kombucha is not pasteurized (stripped of the healthy bacteria) and has pure ingredients.

Does Kombucha Reduce Belly Fat?

Kombucha made from green tea may help reduce belly fat. Green tea has been shown to reduce obesity and belly fat when combined with exercise. Green tea can also help stabilize your metabolism, so you don’t crave as much sugar, leading to reduced belly fat.

How Many Calories Are in Kombucha Tea?

Depening on the fermentation process and additives, each kombucha tea can have a different amount of calories. However, in general, an eight-ounce kombucha contains:

NutritionAmount per 8 ounces
Carbohydrates10 g
Potassium10 mg
Sugar4 g
Fat0 g

Kombucha isn’t high in calories but is high enough in carbs that you don’t want to over-consume kombucha. Especially if you’re on a low-carb diet, stick to eight ounces or less daily. Drink kombucha with a meal or snack to help keep blood sugar levels stable and leave you satiated.

How Often Should You Drink Kombucha for Weight Loss?

Drink a small amount of kombucha each day for optimum results. Consume between four and eight ounces each day. You’ll get the health benefits without consuming too many carbohydrates. Most store-bought kombucha comes in twelve or sixteen-ounce bottles, so measure your portion before drinking.

Consuming too much kombucha may result in bloating or gastric upset because of the carbonation in this fermented beverage.

Is It Okay to Drink Kombucha Every Day?

It’s perfectly okay to drink kombucha every day. Like other fermented foods, kombucha supports your gut microbiome and can improve body function. Drinking a small amount of kombucha daily supplies your body with a healthy dose of probiotics, acetic acid, and antioxidants.

Drinking kombucha every day:

  1. Improves gut health/strengthens the immune system: acetic acid helps fight harmful intestinal bacteria.
  2. Helps prevent heart disease: tea polyphenols capture free radicals, so they don’t damage the heart. These same components may help lower LDL (bad cholesterol).
  3. May help fight inflammation: tea, especially green tea, can help lower inflammation in the body.

Can You Brew Kombucha Without Sugar?

No, you can not brew kombucha without sugar. If you are concerned with the sugar content, I recommend brewing homemade kombucha; you can control the sugar and additional ingredients in your brew.

You MUST add sugar for the fermentation process to work correctly. You cannot make completely sugar-free kombucha or brew kombucha with low-carb sugar.

However, the SCOBY consumes about 90% of the sugar while it ferments, so kombucha has very little sugar content after the first fermentation. Add herbs or spices (instead of fruit) for the second fermentation to avoid adding additional sugar.

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Low-sugar ginger-lemon kombucha

7 Low-Calorie, Low-Sugar Kombucha Options

If you prefer to buy kombucha at the grocery store, look for these brands and flavors with less sugar and fewer calories.

  • Bao Elderberry Kombucha
  • Brew Doctor Kombucha Clear Mind
  • GT’s Organic & Raw Koffee Kombucha
  • Health-Ade Kombucha, ginger-lemon
  • Humm Zero kombucha (no sugar and 1 net carb per serving)
  • Kevita Blueberry Basil Kombucha
  • Suja Organic Pineapple Passion Fruit Kombucha

Kombucha with “no sugar” is fermented for a very long time, around fifty days instead of seven. It will not be as carbonated as regular kombucha. The kombucha reaches a point where it is almost vinegar; then, it is diluted and flavored.

Sarah Pearce

Sarah first tried kombucha in 2015 and she was hooked. Her favorite flavor is ginger, but cranberry comes in a close second. She made her own for many years and loved experimenting with fruit flavors.

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