White Claws And Keto: Friends Or Foes?

White Claw is a popular brand of hard seltzer, a type of bubbly alcoholic drink that is typically low in carbohydrates and calories. For those following a ketogenic diet, which involves a strict reduction of carbohydrate intake, the question of whether White Claw is a suitable beverage choice is a common one.

White Claw is keto-friendly

White Claw is a hard seltzer, which means it's made from carbonated water, natural fruit flavouring, and alcohol. It's a simple and refreshing drink that has taken the world by storm in the past year. You can find White Claw in various flavours, including black cherry, mango, natural lime, and raspberry.

While White Claw is keto-friendly, it's important to remember that it's still an alcoholic drink, and alcohol is not a necessary or integral part of the keto diet. Alcoholic drinks contain empty calories, and when you drink, your body prioritises burning the alcohol over burning fat. So, if you're on the keto diet to lose weight, it's best to limit yourself to maybe one or two White Claws a week.

Additionally, White Claw is sweetened with cane sugar, which can cause insulin spikes. If you're sensitive to glucose spikes or on the keto diet due to blood sugar imbalances, you might want to limit your consumption or opt for a different drink.

Overall, White Claw is a keto-friendly beverage, but it's important to drink it in moderation and prioritise nutrient-rich foods to make the most of your keto diet.

Carb intake on keto

Carbohydrates are a vital component of a well-balanced diet, but the quantity consumed varies depending on the diet being followed. The ketogenic diet, or keto, is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. It has gained popularity in recent years as a potential weight-loss strategy.

The keto diet typically restricts total carbohydrate intake to less than 50 grams per day, with some sources suggesting that intake must be below 50 grams per day to reach ketosis. This equates to around 10% of total daily calories, with fat making up 70-80% and protein accounting for 10-20%.

The keto diet is very restrictive, banning carb-rich foods such as starches, grains, potatoes, corn, fruit juices, beans, legumes, and most fruits. However, it allows for high-fat foods such as fatty cuts of meat, nuts, seeds, avocados, and plant oils.

To ensure adequate nutrition while on the keto diet, it is important to include a variety of the allowed meats, fish, vegetables, fruits, nuts, and seeds. Whole, unprocessed foods are recommended to benefit from their vitamins and minerals.

It is worth noting that the keto diet may not be suitable for everyone, and it is always recommended to consult a healthcare professional before starting any new diet.

Alcoholic beverages on keto

The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet. Typically, those following a keto diet keep their daily carb intake to 50 grams or fewer. This means that most alcoholic drinks, which are often high in carbs, are off the table. However, some low-carb alcoholic options are generally considered keto-friendly.

Hard Liquor

Hard liquors such as vodka, whiskey, and rum are approved on the keto diet, as long as they are not mixed with sugary ingredients. For example, vodka soda or a vodka, lime, and soda are good low-carb options.

Hard Seltzers

Hard seltzers, like White Claw, are also keto-friendly options. They are typically made from carbonated water, alcohol, and natural fruit flavouring. Most hard seltzers have between 1 and 2 grams of carbs per can, which makes them a good low-carb option. However, it's important to note that hard seltzers are often sweetened with cane sugar, which can cause insulin spikes. If you are sensitive to insulin spikes or are following a keto diet to regulate your blood sugar, it's best to limit your intake of hard seltzers.

Wine

Red and white wine are also low-carb beverage options, with around four grams of carbs per five-ounce serving. However, wine still contains more carbs than hard liquor or hard seltzers.

What to Avoid

Sugary drinks like margaritas, sangria, and daiquiris are loaded with carbs and will quickly knock you out of ketosis. Beer is also not a keto-friendly option, as even light beers typically have around six grams of carbs.

Things to Keep in Mind

While some alcoholic beverages can be considered keto-friendly, it's important to remember that alcohol is not a necessary or integral part of the keto diet. It's always best to prioritise nutrient-rich foods and to consume alcohol in moderation. Additionally, your tolerance for alcohol may be lower when you're in ketosis, so it's important to drink responsibly and be mindful of how much you're consuming.

White Claw's ingredients

White Claw is an alcoholic beverage made from a blend of seltzer water, a gluten-free malted alcohol base, and fruit flavouring. The alcohol base is composed of 51% sugar, smaller amounts of yeast and nutrients, water, and trace amounts of "malted gluten-free grains". The exact recipe and methods are trade secrets.

The drink is sweetened with cane sugar, which can cause insulin spikes. Each can contains 100 calories (except the Surge line, which has 160 calories per can) and 2 grams of carbs or less per can. The alcohol content is 5% (except for the Surge line, which has 8%).

The ingredients in a White Claw are as follows:

• Purified carbonated water
• Alcohol (gluten-free)
• Natural flavours
• Cane sugar
• Citric acid
• Sodium citrate

Calories and carbs in White Claw

Calories and carbs are an important consideration when it comes to alcoholic drinks, especially if you're on a diet like keto. So, how does White Claw measure up?

White Claw hard seltzers typically contain 100 calories per 12-ounce can, although there is a newer variety with just 70 calories. This is lower than many other alcoholic drinks. For example, a standard beer is around 150 calories, while a serving of red wine is about 125 calories and white wine is 121 calories. Even a whiskey sour, at 160 calories, or a margarita, at close to 170 calories, is higher in calories than a standard White Claw.

When it comes to carbs, White Claw typically has 2 grams of carbs per can, although this can vary depending on the flavour. The pure hard seltzer variety is carb-free, while the 70-calorie version has no carbs or sugar. The fruit-flavoured varieties tend to have 2 grams of carbs, which is still relatively low.

Compared to other alcoholic drinks, White Claw is a good choice if you're looking for something lower in calories and carbs. However, it's important to remember that drinking too much alcohol can hinder your progress on the keto diet, as your body will prioritise metabolising the alcohol over burning fat. So, while White Claw can be a keto-friendly option, it's important to consume it in moderation.

Frequently asked questions