Beer And Keto: A Bad Mix?

Beer is one of the highest-carb alcohol options, so it's not the best drink to have if you're on a keto diet. Beers are made from grains, which provide a lot of rapidly digestible carbs, and can contain over 12 grams of carbs in a single can. This means that drinking beer can hinder your goal of keeping carbs down and will probably knock you out of ketosis. However, there are some low-carb beers on the market, and an occasional higher-carb brew won't necessarily throw you out of ketosis.

Beer is high-carb and not keto-friendly

Beer is one of the highest-carb alcohol options. It is made from grains, which provide a lot of rapidly digestible carbs. Beer has been called "liquid bread" because it contains so many carbs. Beer is made from barley, hops, yeast, and water. The barley is broken down into sugar maltose, which yeast acts on, creating a high carb count.

Regular beer is produced from starch and can contain 12 grams of carbs in just one can. A 12-ounce bottle of beer (355 ml) typically contains 13 grams of net carbs.

Some light beers have a lower carb count, and an occasional higher-carb brew won't necessarily throw you out of ketosis. Here are some low-carb beers:

• Select 55: 1.9 grams of net carbs per 8-ounce can
• Corona Premier: 2.6 grams of net carbs per 12-ounce can or bottle
• Michelob Ultra: 2.6 grams of net carbs per 12-ounce can or bottle
• Miller Lite: 3.2 grams of net carbs per 12-ounce can or bottle
• Bud Light: 7 grams of net carbs per 12-ounce can or bottle
• Omission Brewing Co. Ultimate Light Golden Ale: 5 grams of carbs per 12-ounce serving

If you're on a keto diet, it's best to avoid beer and opt for lower-carb drink options. Wine is a more keto-friendly option than beer because of its lower carb content. Pure spirits like whiskey, brandy, cognac, vodka, gin, and tequila contain zero carbs and are also keto-friendly.

Wine is a better option than beer

Wine is a much better option than beer for those on a keto diet.

Beer is packed with carbs, so you can throw off your macros with a single drink. A stout such as Guinness has 18g of carbohydrates per pint, while a Budweiser Select 55 has only 1.9g of carbs per serving. Beer is made from grains, which provide a lot of rapidly digestible carbs. It has been called "liquid bread" for this reason. Most beers are bad for weight control and should be avoided on keto.

Wine, on the other hand, is much lower in carbs than beer, so most people on keto choose wine. A glass of dry wine contains about 0.5 grams of sugar and less than 2 grams of total carbs. It is unlikely that a glass of dry wine will impact blood sugar or insulin levels significantly. Sweeter wines, like Rieslings and Gewurztraminers, have about 4 grams of carbs in a typical glass. Even sweeter dessert wines like Port contain more fructose, with around 7 grams of carbs per glass.

If you're on a keto diet, it's best to stick with dry wines, which have no residual sugar and are therefore lower in carbs. They might not be as sweet as some dessert wines, but they're a better option if you're trying to cut out carbs. Champagne has only 1.2g of carbs per serving, while a Sauvignon Blanc has 3g, and a Pinot Noir has 3.4g.

In addition to wine, pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. You can drink them straight or combine them with low-carb mixers for more flavor.

Pure spirits are lowest in carbs

Pure spirits like whiskey, brandy, cognac, vodka, gin, and tequila contain zero carbs and are suitable for a keto diet. A standard 1.5-ounce jigger of these spirits, without any mixer, contains on average about 100 calories.

You can drink them straight or mix them with low-carb options for more flavour. For example, you can mix vodka with soda water and a twist of lime for a refreshing, carb-free drink.

Liquor with 40% alcohol by volume (80 proof) or higher will typically have 0 grams net carbs. The USDA reports that a 1.5-ounce pour of whiskey in a diet cola has less than one carb.

However, it's important to note that alcohol doesn't help with weight loss. The body tends to burn alcohol before anything else, which can slow down weight loss. Alcohol can also stimulate appetite and decrease inhibitions, leading to increased food intake. Therefore, it's best to consume alcoholic beverages in moderation, even if they are low in carbs.

Beer can cause a rapid increase in blood glucose and insulin levels

Beer is not considered keto-friendly due to its high carbohydrate content. Beers, especially craft beers, tend to have a high alcohol content, ranging from 4-5% ABV for bottled beers to as much as 10% ABV for craft beers. They also contain carbohydrates, which are quickly absorbed into the bloodstream, leading to increased glucose levels. Therefore, drinking beer can cause a rapid increase in blood glucose and insulin levels.

Beer can increase blood glucose levels due to the presence of carbohydrates. The carbohydrates in beer are absorbed into the bloodstream relatively quickly, leading to elevated blood sugar levels, which can be observed shortly after consuming alcohol. The higher the carbohydrate content in a beer, the greater the impact on blood glucose levels.

The impact of beer on blood glucose levels is particularly notable for individuals with type 1 or type 2 diabetes. For those with type 2 diabetes who are using insulin, drinking beer can increase the risk of hypoglycemia, resulting in symptoms ranging from mild, such as fatigue and sweating, to more severe, such as confusion, abnormal behaviour, blurred vision, seizures, and loss of consciousness.

Additionally, alcohol interferes with blood sugar regulation by affecting the hormones that regulate blood sugar levels. According to Dr. Kelvin Fernandez, an internal medicine physician, "alcohol diverts metabolic pathways, disrupting glucose production in the liver, and contributing to low blood sugar. It can also decrease insulin sensitivity, impacting the body's ability to regulate blood sugar effectively."

Furthermore, alcohol stimulates the appetite, which can lead to overeating and further increases in blood glucose levels. Beer can also contribute to weight gain due to its calorie content.

It is important to note that the effects of beer on blood sugar levels can last up to 12 hours after consuming the last drink. Therefore, it is recommended to monitor blood glucose levels before and up to 12 hours after drinking to ensure that there are no dangerous spikes or dips.

Beer can knock you out of ketosis

Beer is one of the highest-carb alcohol options. It is made from grains, which provide a lot of rapidly digestible carbs. Beer is even referred to as "liquid bread" in some circles. Most beers are, therefore, bad for weight control and should be avoided on keto.

Regular beer is produced from starch and can contain more than 12 grams of carbs in a single can. For example, a 12-ounce bottle of beer (355 ml) typically contains 13 grams of net carbs. A few beers market themselves as light and low-carb, with less than 5 grams of carbs per beer. These include:

• Devil's Back Bone Brewing's Tangerine Sparkling Ale
• Corona Premier
• DayTime IPA

However, even these low-carb beers can cause a significant increase in blood sugar levels and bring blood ketone levels down to zero. Therefore, if you are in a state of nutritional ketosis before consuming beer, it may knock you out of ketosis.

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