Keto And Alcohol: What's Allowed?

Alcohol is typically high in carbs, but it is possible to drink alcohol in moderation while on a keto diet. The key is to be strategic with the type and number of drinks consumed. Straight-up alcohol, such as spirits, does not contain carbohydrates, but it does have calories. Dry white or red wine has carbs, so it is important to budget accordingly. Beer is packed with carbs, with a 12-ounce beer containing anywhere from 12 to 15 carbs. The best alcoholic drinks for keto are straight liquor, wine, and low-carb mixers like soda water or flavoured sparkling water.

Pure spirits have zero carbs

Pure spirits such as whiskey, brandy, cognac, vodka, gin, and tequila contain zero carbs and are suitable for a keto diet. However, it's important to be cautious when mixing spirits with other drinks, as some popular mixers like juice, soft drinks, and sweet flavourings are high in carbs and can quickly take you out of ketosis. For example, adding tonic to a zero-carb gin increases its carb count to 16 grams per serving!

So, what are some good keto-friendly mixers? Here are some suggestions:

• Soda water
• Diet soda (in moderation)
• Sugar-free tonic water
• Unsweetened iced tea

If you're drinking straight liquor, here are some keto-friendly options:

• Vodka: 0 grams of net carbs
• Gin: 0 grams of net carbs
• Tequila: 0 grams of net carbs
• Whiskey: 0 grams of net carbs
• Rum: 0 grams of net carbs

It's important to note that while pure spirits have zero carbs, alcohol does contain calories, and too much alcohol can slow down weight loss. Alcohol is processed by the body before body fat, so it can delay ketosis. Additionally, alcohol can stimulate appetite and decrease inhibitions, leading to increased food intake. Therefore, it's important to drink in moderation and be mindful of your overall calorie intake.

Wine is lower in carbs than beer

When it comes to alcoholic drinks, it can be challenging to maintain a healthy lifestyle and still indulge. Beer and wine are two of the most popular alcoholic drinks, and they differ in flavour, ingredients, and nutritional value.

Carbohydrates in beer and wine

Wine is much lower in carbohydrates than beer. A standard 5-ounce glass of wine contains 1 to 4 grams of carbohydrates, while a 12-ounce serving of a 5% ABV beer has between 10 and 20 grams of carbs. The average beer has about 13 grams of carbs per bottle or can, and wine typically has a relatively low sugar content.

Calories in beer and wine

The calories in wine and beer are similar, especially when comparing darker beers and heavier wines. Wine has between 120 and 210 calories per 6-ounce glass, while most light beers have between 60 and 120 calories. Dark beers, which are heavier and tend to have more carbohydrates, have between 100 and 300 calories.

Weight gain and beer and wine

A 2015 review of studies found that neither wine nor beer drinkers tend to gain weight in the short term. However, the longest of these studies lasted only 10 weeks, so longer-term findings may be different. The extra calories from alcohol may contribute to weight gain, so if you're trying to lose weight, it's best to cut back on alcohol.

Beer and wine on the keto diet

Wine is a more keto-friendly choice than beer due to its lower carb content. However, drinking alcohol while on the keto diet can affect your progress and slow down your rate of ketosis. It can also make hangovers worse and increase your likelihood of giving in to non-keto temptations.

Alternatives to beer and wine

If you're looking to cut down on carbs and calories, liquor like vodka, gin, tequila, or a glass of champagne are good alternatives to beer or wine. These drinks have a lower calorie count and can be enjoyed in moderation as part of a healthy diet.

Alcohol slows down fat-burning

Alcohol is not an essential macronutrient, but it does contain calories. When you are on the keto diet, your body uses fat for energy instead of carbohydrates. In the absence of carbs, the liver turns fat into energy molecules called ketones. However, when you drink alcohol, your body prioritises metabolising it over fat. This means that until all the alcohol has been processed, your body won't produce ketones from fat, slowing down the fat-burning process and potentially your weight loss goals.

The more alcohol you drink, the harder it is to lose weight. Alcohol can also make you want to eat more. It reduces your inhibitions and increases your cravings, often leading to choosing less healthy foods and eating more of them.

If you are drinking on the keto diet, it is best to stick to pure spirits like whiskey, brandy, cognac, vodka, gin and tequila, which contain zero carbs. Avoid sweet mixed drinks, beer and tonic water, which are often high in sugar and carbs.

Keto-friendly mixers

When it comes to keto-friendly mixers, it's important to choose low-carb options that won't knock you out of ketosis. Here are some suggestions for mixers that can be paired with your favourite hard liquor:

• Soda water (also known as seltzer water, sparkling water, or club soda)
• Diet tonic water or diet ginger beer
• Sugar-free or unsweetened juice
• Stevia-sweetened soda (e.g. Zevia)
• Unsweetened iced tea (flavoured or plain)
• Diet soda (although be cautious if you're sensitive to artificial sweeteners)
• Sugar-free energy drinks
• Lemon or lime juice (be sure to specify "no sugar or simple syrup")

Additionally, there are commercially available keto-friendly cocktail mixers, such as Swoon, which is sweetened with monk fruit and contains zero sugar and zero calories. These mixers can be a great addition to your home bar and make it easy to craft delicious keto-friendly cocktails for yourself and your guests.

Dry wines are best

If you're on a keto diet, you may be wondering if you can still enjoy a glass of wine. The good news is that, yes, wine can be part of a keto diet, but it's important to choose the right type of wine and to drink it in moderation.

Dry wines are the best option when it comes to keto. These wines have little to no residual sugar left after the fermentation process, resulting in low sugar and carb levels. Examples of dry wines include Merlot, Cabernet Sauvignon, and Chardonnay.

When selecting a wine, look for bottles that contain less than 10 grams of sugar per 150 ml serving. Wines labelled as "brut", "extra brut", or "brut nature" typically have the lowest amounts of residual sugar, with 1.5 grams of carbs or less per glass. Sparkling wines, Champagne, and prosecco are also good choices as they tend to be exceptionally low in carbs.

It's important to note that the amount of sugar in wine can vary depending on the winemaker and the type of grape used. Sweet wines such as Zinfandel, Moscato, Port, and late-harvest Rieslings have the highest sugar content and should be avoided.

While wine can be enjoyed on a keto diet, it's important to keep in mind that alcohol does contain calories and carbs, which can impact your ketosis progress. Drinking wine in moderation and choosing dry, low-carb options will help you stay on track with your keto goals.

So, if you're craving a glass of wine while on keto, go for a dry, crisp option and savour it without guilt!

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