Beer And Keto: Friends Or Foes?

Beer is generally considered a poor choice of drink for those following a keto diet. This is because beer is one of the highest-carb alcohol options, along with sugary cocktails. Beer is made from grains, which provide a lot of rapidly digestible carbs, and it has been dubbed liquid bread.

However, there are some low-carb beers available, and an occasional higher-carb brew won't necessarily knock you out of ketosis. Some of the lowest-carb beers include:

- Omission Brewing Co. Ultimate Light Golden Ale

- Budweiser Select 55

- Corona Premier

- Michelob Ultra

- Miller Lite

Beer is high in carbs and can kick you out of ketosis

A 12-ounce can of regular beer contains 13 grams of net carbs, while a 12-ounce can of Bud Light contains 7 grams. Even light beers, which have a lower carb count, can still be too high for someone on the keto diet.

The keto diet is a low-carb, high-fat diet, where the body uses fat for energy instead of carbs. When you drink alcohol, your body prioritises metabolising the alcohol over burning fat. This slows down the fat-burning process and can hinder your weight loss goals.

If you are on the keto diet, it is recommended to avoid beer and opt for lower-carb drink options such as wine or pure spirits like whiskey, vodka, gin, and tequila, which contain zero carbs.

Wine is a better option than beer

Wine is a much better option than beer if you're on a keto diet.

Beer is made from grains, which provide a lot of rapidly digestible carbs. It's been dubbed "liquid bread" for this reason. Most beers are bad for weight control and should be avoided on keto. A typical 12-ounce draft beer contains 13 grams of net carbs.

On the other hand, wine is much lower in carbs than beer, so most people on keto choose wine. A typical 5-ounce glass of wine contains just 2 grams of net carbs. Sweeter wines, like Rieslings and Gewurztraminers, have about 4 grams of carbs in a typical glass. Even sweeter dessert wines like Muscato, Tokaj, Ice Wines, or fortified wines like Port, Sherry, and Madeira contain around 5 grams or more of carbs per glass.

If you're on a keto diet, you'll want to limit your intake of carbohydrates. Wine is a better option than beer because it's lower in carbs. This means you can probably have a glass of dry wine fairly regularly without impacting your keto diet.

However, it's important to remember that alcohol doesn't help with weight loss. The more alcohol you drink, the harder it is to lose weight since your body tends to burn alcohol before anything else. So, even if you choose wine over beer, it's still important to consume it in moderation.

Pure spirits have zero carbs

Pure spirits like vodka, rum, gin, tequila, whiskey, and brandy contain zero carbs and are the most keto-friendly alcohol choice. They are made from natural sugars, grains, potatoes, and fruits, but during the fermentation and distillation process, the sugar is converted into ethyl alcohol.

However, it is important to be cautious when consuming alcohol on a ketogenic diet. Alcohol can slow down weight loss, as it is an energy source with almost no nutrition that the body burns before fat. Additionally, alcohol can stimulate appetite and decrease inhibitions, leading to increased food intake. It is recommended to consume alcohol in moderation and be mindful of mixers and cocktails, as many contain added sugars.

When following a ketogenic diet, it is best to avoid beer, as it is one of the highest-carb alcohol options. Beer is made from hops and fermented grains, and its carbohydrate content can contribute to abdominal obesity. However, there are some low-carb beer options available, typically lighter beers with lower alcohol content.

In summary, while pure spirits have zero carbs and can be enjoyed on a ketogenic diet, it is important to consume them in moderation and be mindful of potential weight loss slowdowns and increased appetite.

Alcohol can slow down weight loss

Secondly, when alcohol is consumed, the body prioritizes burning it as a fuel source before utilizing other sources such as glucose from carbohydrates or lipids from fats. This means that the unused glucose and lipids can be stored as adipose tissue or fat, leading to weight gain. Additionally, alcohol can affect the liver, which plays a crucial role in metabolizing fats, carbohydrates, and proteins. Excessive alcohol consumption can lead to alcoholic fatty liver, impacting the liver's ability to process and store these nutrients, making weight loss more challenging.

Furthermore, alcohol can increase your appetite and lower your inhibitions, leading to poor food choices and overeating. Studies have shown that alcohol can trigger hunger signals in the brain, making it harder to stick to a weight loss plan. It can also negatively impact sleep quality, leading to an imbalance in hormones related to hunger and energy storage.

Lastly, alcohol affects digestion and nutrient absorption. It causes stress on the stomach and intestines, reducing digestive secretions and slowing the movement of food through the tract. This impairs the body's ability to break down food into essential nutrients, affecting metabolism and weight management.

While it is not necessary to eliminate alcohol entirely, moderation is key. Opt for lower-calorie drinks, such as clear spirits with soda water or wine, and be mindful of your drink limit. Additionally, staying hydrated by alternating alcoholic drinks with water can help reduce alcohol consumption and its impact on weight loss.

Alcohol can affect your willpower

Secondly, alcohol can affect your decision-making abilities. It impairs your executive functions, including response inhibition, cognitive shifting, and working memory. This can result in disinhibition or dyscontrol, leading to impulsive behaviour. Alcohol also affects your ability to make advantageous decisions by considering long-term outcomes rather than short-term ones. This is because it disrupts the normal operation of the reflective system, which is needed to moderate the impulsive/reactive responses triggered by alcohol cues.

Finally, alcohol increases the intensity of cravings and can make it difficult to resist the urge to drink, especially in those with alcohol use disorder. This is because alcohol impacts the GABAA neuroreceptors in the brain, which control dopamine levels. Heavy drinkers may find that their brains need to work harder to produce dopamine, leading to increased tolerance and a need for higher amounts of alcohol over time.

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