Introduction
Kombucha is marketed as a gut‑healthy, low‑sugar beverage. To see if the hype holds up, I compared four brands and a homemade brew. The results? Most store‑bought kombucha spiked my glucose almost as much as a sugary soft drink.
Results
| Brand | Listed sugar per bottle | Peak glucose rise | Observation |
|---|---|---|---|
| GT’s Synergy | 16 g | +32 mg/dL | Fruit juice base contributes significant sugar. |
| Health‑Ade | 12 g | +28 mg/dL | “Low‑sugar” but still double‑digit carbs. |
| Brew Dr. | 8 g | +18 mg/dL | Lower sugar yet still spikes. |
| Homemade | 3 g | +6 mg/dL | Long fermentation reduces residual sugar. |
Why Store‑Bought Kombucha Spikes
- Added fruit juice: Many commercial kombuchas use fruit purées or juice concentrates for flavor, adding 8‑16 g sugar per bottle.
- Multiple servings per bottle: Nutrition labels may quote sugar per 8 oz serving, but bottles often contain two servings.
- Lack of sourness: A shorter fermentation leaves more residual sugar, making the drink taste sweeter but raising its glycemic impact.
Choosing a Better Brew
Kombucha is marketed as a gut‑healthy, low‑sugar beverage. To see if the hype holds up, I compared four brands and a homemade brew. The results? Most store‑bought kombucha spiked my glucose almost as much as a sugary soft drink.
Results
| Brand | Listed sugar per bottle | Peak glucose rise | Observation |
|---|---|---|---|
| GT’s Synergy | 16 g | +32 mg/dL | Fruit juice base contributes significant sugar. |
| Health‑Ade | 12 g | +28 mg/dL | “Low‑sugar” but still double‑digit carbs. |
| Brew Dr. | 8 g | +18 mg/dL | Lower sugar yet still spikes. |
| Homemade | 3 g | +6 mg/dL | Long fermentation reduces residual sugar. |
Why Store‑Bought Kombucha Spikes
- Added fruit juice: Many commercial kombuchas use fruit purées or juice concentrates for flavor, adding 8–16 g sugar per bottle.
- Multiple servings per bottle: Nutrition labels may quote sugar per 8 oz serving, but bottles often contain two servings.
- Lack of sourness: A shorter fermentation leaves more residual sugar, making the drink taste sweeter but raising its glycemic impact.
Choosing a Better Brew
- Check sugar content: Look for less than 4 g sugar per serving, and be aware that a bottle might contain two servings.
- Opt for “raw” or “original” flavors: Avoid fruit‑flavored versions that often hide extra sugar.
- Cloudy is good: A slight haze indicates active cultures and longer fermentation, meaning less residual sugar.
- DIY: Ferment your own kombucha for 14+ days. Longer fermentation dramatically reduces sugar content, improving probiotic benefits.
- Drink with a meal: Pair kombucha with food so fiber and fat can blunt the impact of any residual sugar.
Bottom Line
Most commercial kombucha contains enough sugar to cause a noticeable glucose spike. Homemade or carefully chosen low‑sugar brands can keep your blood sugar steadier while still providing probiotics.
Forever Health 
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