Kombucha: Is It A Healthy Alternative For Diabetics?

10 Minute Read

Living with diabetes can sometimes be a challenging journey, especially when it comes to finding delicious drink alternatives that are both satisfying and healthy.

Whether you’re someone who has diabetes and are looking to switch out your soda for something less sugary, or you’re researching on behalf of a loved one, know that you are not alone. It is understandable to want to find something that not only tastes great but also supports health.

One nutritious and delicious drink that’s been taking the world by storm is kombucha. If you are wondering if kombucha is okay for diabetics, we are happy to say the answer is “yes.” Depending on the kombucha sugar content and a few other factors diabetics can enjoy it too. However, it is always best to consult with your doctor to determine what’s best for you.

Here are some commonly asked questions that can be helpful if you are looking to dip your toes in the kombucha aisle:

What exactly is kombucha?

Kombucha is an ancient, lively drink made by fermenting tea with a symbiotic culture of friendly bacteria and yeast called a scoby, which produces a sparkling effervescent drink that is high in probiotics. Probiotics are beneficial bacteria that can help support a healthy gut microbiome, which in turn enhances overall health, including mental health. Kombucha is also rich in B vitamins that are known to increase energy, support nervous system function, and contribute to healthy skin and hair. Packed with probiotics and antioxidants, kombucha can help improve digestion, boost immunity, and improve mood. Plus, it tastes great! 

What to know about kombucha’s sugar content

The good news is kombucha is actually lower in sugar compared to other drinks such as fruit juice and soda. During the fermentation process, the bacteria and yeast consume some of the sugar in the kombucha, leaving behind a smaller amount of sugar than what was used in the recipe initially. A typical 12 oz. can of soda contains 39 grams of sugar which can be a staggering amount for a diabetic. Kombucha saves the day as a satisfying lower sugar substitute. 

“A quick and easy replacement to consider is drinking kombucha instead of soda. With less sugar and more probiotics, but the same great fizzy carbonation effects, kombucha is a great first step to making a small, diabetes-friendly lifestyle change.” 

- Tori Watkins, PharmD, BCACP, CPP at Sona Pharmacy


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Does kombucha raise blood sugar levels?

Kombucha has gained a lot of attention for its health benefits. It’s no wonder that people are curious about its effects on blood sugar levels, especially for those who are managing their blood sugar levels for various reasons. The beneficial compounds created during the fermentation process of kombucha may have a positive impact on blood sugar levels by slowing down the absorption of sugar in the bloodstream and promoting better insulin sensitivity. If you are concerned about how kombucha affects your blood sugar levels, try monitoring your levels after drinking it and see how your body responds. Remember, it’s always recommended to consult with a healthcare professional before making any dietary changes, especially when it concerns a medical condition. 

Does kombucha spike insulin?

Some studies have suggested that kombucha may have anti-diabetic effects. (Xu et al.) The antioxidants in kombucha can help improve insulin sensitivity and reduce blood glucose levels, making it a great candidate for a diabetic diet. However, some brands of kombucha can contain high amounts of added sugar, which can cause blood sugar levels to spike, so it is important to always check the nutrition label.

How much kombucha should I drink?

Another important factor to consider when drinking kombucha is portion size. If you're new to kombucha, start with a small amount and see how your body responds before increasing your intake. Moderation is key, and while kombucha can be a healthy addition to your diet, it is still important to keep an eye on your overall sugar intake. 

Buchi Kombucha offers several delicious kombucha flavors in a perfect 8oz can format. Once you know how your body responds you can delight in your new found fizzy drink!

More about the intentional ingredients in Buchi Kombucha

You can rest assured that the contents of a Buchi Kombucha can or bottle are organic, wholefood ingredients. Buchi is equipped with an Environmental Purchasing Policy, which ensures sourcing within an eco-friendly supply chain. Here at Buchi, we’re proud that the sugar used in our kombucha is fair trade certified, a crowning achievement for sustainable sugar sourcing

So, if you or a loved one are a diabetic looking for a tasty and healthy drink option, give Buchi Kombucha a try. Just be sure to choose a low-sugar variety, keep an eye on the portion size, and check with your doctor if you have any concerns. By making informed choices and enjoying kombucha in moderation, you can add a tasty and probiotic-rich drink to your diabetes-friendly diet. Cheers to good health! 

Work Cited

Xu, Suyun, et al. “Kombucha Reduces Hyperglycemia in Type 2 Diabetes of Mice by Regulating Gut Microbiota and Its Metabolites.” NCBI, 5 March 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8909623/. Accessed 6 April 2023.

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