Wine And Keto: Carb Counts And Tips

Wine lovers, rejoice! You can still enjoy a glass of wine while on a keto diet. However, it's important to choose your wine wisely, as not all wines are created equal when it comes to carb content. The key is to opt for dry wines, as they tend to be lower in carbohydrates. Sweeter wines, such as Rieslings and dessert wines, can contain significantly more carbs.

So, how many carbs are we talking? On average, a five-ounce serving of red or white wine will have around 4 grams of carbs. This means that, as long as you stick to one or two glasses and keep your daily carb intake within the recommended range for ketosis, you can still indulge in a glass of wine without derailing your keto diet.

When choosing a keto-friendly wine, look for varieties like Sauvignon Blanc, Pinot Noir, Merlot, and Cabernet Sauvignon. These wines typically have lower carb counts, ranging from 2 to 4 grams per serving. But remember, the specific carb content can vary depending on the brand and other factors, so it's always a good idea to check the label or do your research before pouring yourself a glass.

Additionally, keep in mind that alcohol can slow down weight loss and affect your fat-burning potential. It's important to drink in moderation and be mindful of how it fits into your overall keto meal plan.

Wines with the least carbs

If you're watching your carb intake, it's important to know that not all wines are created equal. Some wines are definitely more keto-friendly than others. So, which wines have the least carbs?

Dry Wines

Dry wines are generally the lowest in carbohydrates. This is because the more residual sugar in a wine, the more carbs it will contain. Sweeter wines have a shorter fermentation process, leaving more sugar behind. Dry wines, on the other hand, have undergone a longer fermentation process, resulting in less residual sugar.

When it comes to specific types of dry wines, sparkling wines like Brut and Extra Brut Champagne, as well as Cava and Prosecco, tend to have the lowest amounts of residual sugar, with as little as 1.5 grams of carbs per glass.

For dry red wines, go for a Pinot Noir, which has 3.4 grams of carbs per glass, or a Merlot, which has 3.7 grams of carbs per serving.

In the mood for a white wine? Sauvignon Blanc is a great choice, with only 3 grams of carbs per glass. Chardonnay is another option, with 3.2 grams of carbs per glass.

Other Tips for Choosing Low-Carb Wines

While dry wines are generally your best bet, there are a few other things to keep in mind when selecting a wine that fits your keto lifestyle:

• Higher alcohol content wines are typically lower in sugar, as more of the sugar has been fermented into alcohol.
• Avoid cheap, budget-driven wines, which often have more residual sugar to improve the taste.
• Fortified wines like Port, Sherry, and dessert wines are also high in carbs and should be avoided.
• When in doubt, check the label. While most wine labels don't list standard nutrition facts, some newer labels may include nutritional information.

So, the next time you're looking for a wine that fits your keto diet, reach for one of these low-carb options and enjoy!

Keto-friendly wines

The ketogenic (keto) diet is a low-carb, high-fat diet that many adopt to lose weight and improve their health. While following a keto diet, you may be able to enjoy alcoholic drinks that are low in carbs, like hard liquor and light beer.

On average, a five-ounce serving of red or white wine clocks in at about 4 grams of carbs. To maintain ketosis, dieters should keep their carb intake between 20 and 50 grams per day. So, as long as you don't go over your daily amount, you can have one to two glasses per day without breaking your diet.

When it comes to finding keto-friendly wines, your safest bet is to err on the dry side. Generally speaking, wines with high residual sugar will taste sweet, while dry, crisp, acidic wines are relatively low-carb. But even wines marketed as dry can contain up to 30 grams of residual sugar per liter, so a true zero-sugar wine is hard to come by.

• Brut, Extra Brut, or Brut Nature sparkling wines
• Sauvignon Blanc
• Pinot Grigio
• Dry Riesling
• Chardonnay
• Merlot
• Pinot Noir
• Cabernet Sauvignon
• Chianti
• Gamay
• Tempranillo
• Orange Wine
• Rosé

Wines to avoid

Wines with a higher ABV will naturally be higher in carbs. Look out for varieties such as Zinfandel, Grenache, and Amarone, which all fall into the extra-boozy category.

Remember, American wines (i.e. big California reds) tend to be drier than European wines. While this isn’t always the case, it’s one way to weed out higher carb contents quickly.

Other wines that won’t make the keto cut? Anything super sweet or in the dessert category, including Moscato, Port, Sauternes, and Sherry. These wines also have higher alcohol content (above 14% ABV) and often contain added sugar, so unfortunately, they’re not keto-approved.

Wines to avoid on keto

When following a keto diet, it's important to remember that not all wines are created equal. While wine is generally lower in carbs than other alcoholic beverages like beer, some wines can be real sugar traps.

The key to a keto-friendly wine is dryness. The drier the wine, the less sugar it contains, and the fewer carbs it will have. This is because the dryness of a wine is determined by the amount of residual sugar left after the fermentation process. The longer the grapes are fermented, the more sugar gets eaten, resulting in a drier wine with less residual sugar.

Wines to Avoid

Dessert wines, such as Moscato, Port, Muscato, Tokaj, Ice Wines, and other fortified wines like Sherry and Madeira, are loaded with sugar and should be avoided. These wines can have up to 12 or more grams of net carbohydrates per glass, which will quickly kick you out of ketosis.

While sparkling wines are generally a good low-carb option, be wary of sweeter varieties. For example, a dry ("Brut") Champagne has 2-3 grams of net carbs, while a sweeter variety can have up to 12 grams or more.

When it comes to red and white wines, some varieties are naturally higher in sugar. Wines with higher alcohol levels, such as Shiraz, Pinotage, Zinfandel, and Grenache, fall into this category. These wines tend to have more than 30 grams of residual sugar per litre or 4.5 grams of carbs per glass, making them unsuitable for a keto diet.

Tips for Drinking Wine on Keto

If you're unsure about a particular wine, ask for the driest option available. Look for wines labelled as "dry", "trocken", or "brut", which indicate lower levels of residual sugar. When in doubt, stick to the recommended keto-friendly wines, such as Merlot, Cabernet Sauvignon, and Chardonnay.

Remember, even keto-friendly wines should be consumed in moderation. The recommended intake is no more than two drinks per day for men and no more than one drink per day for women.

How wine impacts ketosis

Wine can impact ketosis in a number of ways. Firstly, it is important to understand that ketosis is a metabolic state in which the body burns fat for energy instead of carbohydrates. A ketogenic (keto) diet is a low-carb, high-fat diet that aims to keep the body in ketosis, often for weight loss.

Wine and Carbohydrates

Wine can contain carbohydrates, which can impact ketosis. A keto diet typically restricts carbohydrate intake to around 20-50 grams per day to maintain ketosis. A five-ounce serving of red or white wine contains about 4 grams of carbohydrates, which means one to two glasses of wine per day may be consumed without exceeding the daily carbohydrate limit. However, sweeter wines can contain significantly more carbohydrates, with dessert wines containing around 5 grams or more per glass.

Wine and Insulin Levels

Wine can also impact blood sugar and insulin levels. Most wines have a high sugar content and will increase insulin and blood sugar levels. This can disrupt the fat-burning process as the body prioritizes getting rid of the alcohol over burning fat for energy.

Wine and Calories

In addition to carbohydrates, wine also contains calories. Alcohol provides empty calories, meaning they provide energy but no essential nutrients. This can contribute to weight gain over time and may impact ketosis.

Wine and Weight Loss

While wine can be included in a keto diet in moderation, it is important to note that alcohol does not aid weight loss. In fact, the more alcohol consumed, the harder it is to lose weight as the body tends to burn alcohol before anything else. Alcohol can also increase the desire to eat more, further impacting weight loss.

Recommendations

When following a keto diet, it is recommended to choose dry wines, as they are lower in carbohydrates and sugar. Examples of keto-friendly wines include Sauvignon Blanc, Pinot Noir, Merlot, and Cabernet Sauvignon. It is also important to practice moderation and be mindful of the amount of alcohol consumed, as it can be easier to exceed the daily carbohydrate limit when drinking wine. Additionally, the effects of alcohol can make it easier to overeat and drink more, potentially sabotaging ketosis.

In summary, wine can impact ketosis through its carbohydrate, insulin, and calorie content. While wine can be included in a keto diet, it is important to choose low-carb options and consume in moderation to maintain ketosis.

Best keto wine brands

When following a keto diet, it's important to choose wines that are low in carbohydrates and sugar, and with lower alcohol content. This typically means opting for drier wines, like those from France, Italy, and Greece. Here are some of the best keto-friendly wine brands to consider:

Santa Margherita Pinot Grigio

An excellent choice for seafood nights, this pinot grigio is dry yet maintains a slight citrusy flavour profile. It has four grams of carbs, two grams of sugar, and 12% ABV, making it a great option for those looking for a keto-friendly white wine.

FitVine Cabernet Sauvignon

FitVine's wines are fermented until they are dry, with very low sugar levels of under one gram per serving. They taste clean and full-bodied, and are easy for your body to process.

Tsantali Naoussa Greece Xinomavro

This red wine has only 0.28 grams of carbs and 12% ABV per serving, allowing you to enjoy the fruity and spicy flavours of this medium-bodied dry wine while on keto.

Villa Wolf Pfalz Dornfelder 2019

With an ABV of 10.5%, zero sugar, and five grams of carbs per serving, this velvety German wine is a great keto-friendly option.

Bellissima Zero Sugar Sparkling Wine

With zero carbs, zero sugar, and 11.5% ABV, this fresh, dry, and pleasantly acidic sparkling white wine is perfect for those following a keto diet.

Whispering Angel Rosé

Despite its dry flavour profile, this millennial pink wine has a subtle strawberry note. While it is a bit higher in carb content than others on this list, it can still be enjoyed occasionally by those on a keto diet.

Kendall-Jackson Reserve Sauvignon Blanc

One of the lightest blends on this list, a glass of this sauvignon blanc is perfect for lighter meals like brunch or seafood dinners. The best dry varieties stay below 4 grams of carbohydrates per serving.

Dry Farm Wines

Dry Farm Wines is a subscription-based wine service that curates and lab-tests wines to ensure they are low in carbs and sugar. They offer a great selection of keto-friendly wines from around the world.

Revel Wine

Revel Wine is an online wine service that specializes in organic and sulfite-free wines, making it easy to select dry wines that are suitable for a keto diet.

Palo61

Palo61 is a wine producer that makes its own wines and includes a nutrition label on them. Their wines are super low in carbs, with most bottles containing less than 1 gram of carbs per glass.

Remember, when ordering wine while dining out, ask for the driest white wine available to ensure a low-carb option.

Frequently asked questions