Alcohol And Keto: Counting Carbohydrates From Drinks

Alcohol is not a health food, but it can be enjoyed occasionally on the keto diet. The ketogenic (keto) diet is a low-carb, high-fat diet that many adopt to lose weight and improve their health. Alcoholic drinks that are low in carbs, like hard liquor and light beer, can be consumed in moderation. Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. Wine and light varieties of beer are also relatively low in carbs, usually containing under 6 grams per serving. However, it is important to note that alcohol can slow down the fat-burning process and negatively impact weight loss efforts. Additionally, many alcoholic beverages contain high concentrations of sugar, which can quickly kick someone out of a ketogenic state. Therefore, it is crucial to exercise moderation and be mindful of mixers and cocktails when consuming alcohol on a keto diet.

Pure forms of alcohol, such as whiskey, gin, tequila, rum, and vodka, contain zero carbs

Pure forms of alcohol such as whiskey, gin, tequila, rum, and vodka contain zero carbs and are thus suitable for a keto diet. However, it is important to be mindful of mixers, as many traditional cocktails call for soda, juice, or other sugary additives which can quickly turn a carb-free drink into a high-calorie, high-carb beverage.

When drinking on a keto diet, it is recommended to stick to pure alcohol or mix it with low-carb options such as diet soda, seltzer, diet tonic water, or powdered flavor packets. It is also important to note that alcohol can slow down the fat-burning process and weight loss efforts, so it is best consumed in moderation.

• Vodka: Absolut, Ciroc
• Whiskey: Jack Daniels, Crown Royal, Jim Beam, Seagram's
• Tequila: Patron, Don Julio, Jose Cuervo, Casamigos
• Rum: Malibu Island Spiced, Captain Morgan Spiced, Myer's Original Dark
• Gin: Beefeater, Bombay Sapphire, Tanqueray, Hendricks

Alcohol can slow down the fat-burning process and negatively impact weight loss

When alcohol is consumed, the body prioritises metabolising it over ketone production. This is because of the negative impact alcohol can have on the body. Alcohol is first broken down into acetaldehyde, a highly toxic substance and known carcinogen, before being converted into acetate, a less active byproduct. This is then divided into water and carbon dioxide, which are eliminated from the body.

Because alcohol is potentially toxic, processing and eliminating it takes precedence over ketosis. Therefore, when under the influence, ketone production and the fat-burning process are both temporarily delayed until the alcohol is cleared from the body. As noted by Keto Nutritionist Maria Emmerich, "the more you drink, the more you tend to eat". She adds that drinking will make the liver work to convert the alcohol into acetate, which means that the foods you consume at this time will be converted into extra fat in the body.

Alcohol is considered the fourth macronutrient, along with fat, carbs, and protein. One gram of alcohol contains seven calories, so consuming too much regularly could contribute to weight gain. Many alcoholic drinks also contain high concentrations of sugar. For example, a couple of standard beers will likely kick you out of a ketogenic state.

In addition, being under the influence can reduce inhibitions and make you more likely to give in to cravings for processed foods.

Alcohol is considered the fourth macronutrient and can contribute to weight gain

Alcohol is often referred to as the fourth macronutrient, alongside carbs, protein, and fats. With seven calories per gram, it has a higher caloric value than carbs and protein, which have four calories per gram. Alcohol provides energy in the form of calories but does not provide any essential nutrients.

Alcohol can contribute to weight gain in several ways. Firstly, it has a high caloric content but lacks nutrients, which can lead to nutritional deficiencies over time. Secondly, alcohol can affect hormones that control appetite, hunger, and stress, leading to increased cravings for high-calorie or high-carb foods. Thirdly, alcohol takes priority over fat breakdown in the liver, resulting in fat accumulation, particularly in the abdominal region. This can lead to what is commonly known as a "beer belly." Finally, alcohol can negatively impact sleep quality and duration, which has been linked to weight gain.

The impact of alcohol on weight gain depends on various factors, including drinking frequency, quantity, and the types of drinks consumed. It also depends on individual factors such as unique body composition, lifestyle, physical activity levels, and overall health. While light-to-moderate alcohol consumption may not lead to weight gain, regular heavy drinking can contribute to weight gain over time.

Additionally, alcohol can negatively affect muscle growth and maintenance. It reduces the body's ability to build lean muscle by blocking the absorption of important nutrients needed for muscle growth and function. Alcohol also dehydrates the body, further hindering muscle development.

To minimize the negative impacts of alcohol on weight management and overall health, moderation is key. The Dietary Guidelines for Americans recommend limiting alcohol consumption to no more than one drink per day for women and no more than two drinks per day for men.

Beer and wine are generally high in carbs and should be avoided or limited

Beer is packed with fast-digesting, simple carbohydrates, and it's no surprise that it's been called "liquid bread". There are many different brands of beer, and it can be easy to accidentally over-consume carbohydrates. Even light beers can contain over 10g of net carbs per can. If you're going to drink beer, try to stick to lighter beers, and check the nutrition information online before you buy.

Wine is also high in carbs, but some wines are worse than others. The dryest wines will have the lowest sugar content, as they are typically harvested when the grapes are not fully ripe. Red wine typically has the lowest carb count of any wine. If you see a wine labelled "late harvest", it will likely have a very high carb count and should be avoided.

Dessert wines, ports, sherries, and sweet wines are also high in carbs and should be avoided.

If you're going to drink wine, stick to dry red or white wine, extra dry champagne or sparkling wine, and unsweetened/unflavoured champagne. These typically have around 4-5g of net carbs per glass (5oz).

Keto-friendly mixers include diet soda, seltzer, diet tonic water, and powdered flavour packets

When it comes to keto-friendly mixers, there are several options that can enhance the flavour of your drink while keeping the carb count low. Here are some of the best choices:

Diet Soda

Diet soda is a popular choice for those on a keto diet as it contains no carbs or calories. While regular soda is loaded with sugar and high in carbs, diet soda uses artificial sweeteners like sucralose and aspartame, or naturally derived zero-calorie sweeteners like stevia or erythritol. However, it is important to note that artificial sweeteners may have negative effects on gut health and increase sugar cravings.

Seltzer

Seltzer, or plain carbonated water, is another excellent keto-friendly mixer. It adds fizz and flavour to your drink without any additional carbs or calories. Whether you prefer it plain or flavoured, seltzer is a refreshing choice that won't knock you out of ketosis.

Diet Tonic Water

While regular tonic water contains added sugar, diet tonic water is a better option for those on a keto diet. It has the same refreshing taste but with zero carbs and calories, making it a perfect mixer for your favourite spirits.

Powdered Flavour Packets

Powdered flavour packets are a convenient way to add flavour to your drinks while keeping the carb count low. These packets typically contain zero calories and are sweetened with natural sweeteners like stevia or sugar alcohols. They come in a variety of flavours, so you can experiment and find your favourite.

When choosing keto-friendly mixers, it's important to read labels carefully and watch out for hidden carbs and artificial sweeteners. By choosing these low-carb mixers, you can enjoy your favourite alcoholic beverages without compromising your keto diet. Remember to consume alcohol in moderation and always prioritise your health and well-being.

Frequently asked questions