Carbs in Probiotic Foods

probiotics
#1

Hi folks,

have a a couple of questions/concerns regarding how keto friendly some probiotic foods are for an individual 6 months into a Keto WOE. I’m specifically asking about Kombucha (GT’S Kombucha) and Saurkraut. I’ve also heard Kimchi is a good source of probiotic cultures as well but i don’t have any with me at the moment.

Here are the nutrition labels of the kombucha and saurkraut i have…just wondering if i should be considering the carbs in these labels as part of my daily keto macros:

GT’s Kombucha:

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Farm Fresh Old Fashioned Saurkraut:

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These foods really do help with my digestion, and general well-being, but i’m wondering if these options are just a little carb heavy for keto. Also wondering if these carbs are processed differently in the body than others given that they are fermented in nature…any thoughts?

(KCKO, KCFO 🥥) #2

Saurkraut that I have used in the past are usually about 4to 5 grams of fiber per serve, weird no fiber is listed on that label. Homemade is very high in fiber too, without any added sugars.

Not sure why so many like the Kombucha so much. I like to eat my calories not drink them unless they are wine calories, I make an exception for those. I like apple cider vinegar in water if I am concerned about pre/probiotics.

Yes, you would count them if you are consuming them.

#3

thanks for the reply!

Yeah i’m confused by that saurkraut label myself. it shows 11g of carbs and 0g sugar so my fitness pall is pulling it as straight 11g net carbs per serving. luckily i never have a full serving in a setting. i use this more as a garnish for keto chilli or meatballs, salads etc.

As for the kombucha, i think i enjoy the natural carbonation more than anything. it’s a great replacement for a beer or soft drink at the end of a long day. I usually don’t do more than half a bottle (1 8oz serving)

i already use apple cider vinnegar, guess i’ll slowly switch Kombucha and Saurkraut for ACV more going forward. Thanks!

(roxanna) #4

Note all sauerkraut is fermented, maybe this is why?

(Jim Russell) #5

That is a huge serving size on the saurkraut. It’s 3X as big as the serving size of Trader Joe’s saurkraut. But even so it seems very carby. 3 servings of Trader Joe’s would be 6 grams of carbs. Perhaps look for a different brand?

(Jennifer) #6

Must make sure the sauerkraut is fermented and live. If I don’t have my own sauerkraut, I buy Bubbies. Good stuff. I drink the juice during a fast if I think I am a bit low on salt. Or if I have an upset stomach. It works miracles on upset tummies.

I also drink GT’s but I spread a bottle over 4-5 days. I figure I still get the prodiotic, just not all the carbs.

#7

Something’s up with that sauerkraut label. I agree with everyone to make sure that it’s fermented but in any case, cabbage just doesn’t have that many carbs (and it does have fiber, so that label just doesn’t make sense).

(jilliangordona) #8

I drink 1/4 of a bottle of kombucha a day when I get it. It doesn’t knock me out of ketosis.

I also now brew my own to not only save money but to allow the bacteria to breakdown the sugars completely before consuming. It makes for a more tart taste, but it saves me load of money, carbs, and is very very simple!

#9

how can i tell if it’s fermented or not?

#10

i do the same…a bottle of GT’s can last me a week or so…just a few sips here and there to cut the edge off after a long day at work. The Keto equivalent of beer for me :stuck_out_tongue:

#11

Yeah, definitely some suspicious saurkraut. I’ve been adding a tablespoon of this stuff per day and it hasn’t kicked me out of keto yet. Definitely not buying this brand again though. Thanks for the feedback!

#12

Will definitely have to try Bubbies Saurkraut…right after i finish this pack :slight_smile:

(roxanna) #13

The fermented kraut would be in the refrigerated section of the store. If it is shelf stable it is not fermented.

(KCKO, KCFO 🥥) #14

BINGO.

Best I have found commercially is Wild Brine at Costco. It was so great, I stopped doing my own saurkraut. At my store it is in the refrigerated section next to all the brats, hot dogs etc. Wise marketing :slight_smile:

#15

I like Farmhouse Culture sauerkraut. It is delicious! You can google for store location.

Im going to check Costco for the Wild Divine on my next visit. I was just there this morning. Darn

#16

Funny thing…i found this brand in the refrigerated section of health food store. i’ve been having a tablespoon or so a night with no ill effects and haven’t been kicked out yet, but definitely a questionable label. won’t be buying this brand again.

(roxanna) #17

Ahh, I see they go with the refrigerated pickles. Looking at it online, I’m thinking it is pickled, not fermented. Also, I could probably tell by the taste, but couldn’t explain it to you!

(Tsering M) #18

for the taste? it’s very nicely tart & very unique tasting.

it’s also very good for us.

(Tsering M) #19

the fructose in the sugar remains, unfortunately:(

(Christopher Avery) #20

For followers of this thread, I just found a kefir (fermented) drink with 1 gram of carbs per 8oz serving. It is Kevita brand. both the Hibiscus Berry flavor and the Lemon Cayenne flavor. Other flavors in the same brand have up to 8 grams of carbs per serving, so check the labels of course.