Kombucha (1 Bottle (16 Fl Oz))

Choose an unsweetened or very low-sugar kombucha and check the label for added juice, cane sugar, or syrups.

Reduce the serving size—try 4 oz (120 mL) first—and sip it slowly rather than drinking a full bottle at once.

Have kombucha with or after a balanced meal instead of on an empty stomach, especially one containing protein, fiber, and healthy fat.

Pair it with a small portion of nuts, plain Greek yogurt, or chia pudding to slow absorption of the drink’s sugars.

Dilute kombucha with plain sparkling water to lower the sugar consumed per glass.

Track your response to different brands and serving sizes; if spikes continue, limit kombucha or discuss it with your clinician or diabetes care team.