Wine And Keto: What's The Verdict?

Wine is often associated with a high sugar content and, therefore, a high number of carbohydrates. This is a concern for those on a keto diet, which is a low-carb, high-fat, and moderate-protein diet. However, there are plenty of keto-friendly wines available. The key is to look for wines with low residual sugar, which is the sugar left in the wine after the fermentation process. Dry wines are the best option for keto dieters, as they have the least amount of residual sugar. Popular keto-friendly wines include Brut Champagne, Pinot Grigio, Pinot Noir, Merlot, and Cabernet Sauvignon. These wines typically have between 2 and 4 grams of carbohydrates per 5-ounce serving. It's important to note that while these wines are keto-approved, alcohol can slow down the weight loss process, so moderation is key.

Wines to avoid on keto

While on the keto diet, it's best to avoid wines with high residual sugar content. These include dessert wines such as Moscato, Port, and other sweet wines. Wines with higher alcohol content, such as Zinfandel, Grenache, Shiraz, Pinotage, and Amarone, should also be avoided as they tend to have more sugar. Additionally, American wines, especially big California reds, tend to have higher carb contents, so it's best to opt for European wines from France, Italy, or Greece, which are usually drier.

When choosing a wine, look for terms like "dry", "brut", or "trocken" on the label, as these indicate lower sugar content. If you're dining out, ask for the driest white wine available, or specify that you don't want a sweet wine.

It's also important to remember that even keto-friendly wines can impact your diet. A glass of wine typically has around 4 grams of carbs, so it's important to keep track of your daily carb intake to stay within the recommended range for ketosis. Additionally, alcohol can affect the body differently when following a keto diet, so it's important to drink in moderation and stay hydrated.

Wines to drink on keto

If you're on the keto diet and missing your happy hour cocktails, fear not—there are plenty of keto-friendly wines out there. The key is to choose dry wines, which are lower in residual sugar.

How to Choose Keto-Friendly Wines

To stay in ketosis, it's important to choose wines with low levels of residual sugar. Dry wines are your best bet, as they have the lowest sugar content. Look for bottles labelled "Brut", "Extra Brut", or "Brut Nature", which are all types of dry sparkling wine. You can also ask a sommelier or bartender for their driest wine, or specify that you don't want anything sweet.

Red Wines for Keto

When it comes to red wines, some of the most popular varieties are also keto-friendly. These include:

• Cabernet Sauvignon
• Chianti
• Pinot Noir
• Shiraz/Syrah/Syrah
• Merlot
• Tempranillo

White Wines for Keto

White wines tend to be lower in carbs than reds, and there are several keto-friendly options to choose from. Some of the best white wines for keto include:

• Sauvignon Blanc/Sauvignon Blanc
• Pinot Grigio
• Chardonnay
• Pinot Blanc
• Brut Champagne
• Prosecco
• Riesling

Other Tips for Drinking Wine on Keto

While wine can be part of a keto diet, it's important to drink in moderation. Alcohol can affect your body differently when you're in ketosis, so you might feel the effects more intensely and get drunk faster. It's also important to keep an eye on your overall calorie intake, as alcohol can slow down weight loss. Finally, make sure to stay hydrated by drinking plenty of water before and after drinking wine.

How to order wine on keto

What to Ask For

When ordering wine on a keto diet, the best thing to ask for is a dry white wine. Dry wines are the opposite of sweet wines and are therefore lower in sugar. You could say something like: "I'd like your driest white wine, please." If you're not sure whether the waiter knows a lot about wine, you could add: "Make sure it's not sweet."

What to Look For

If you're choosing a bottle from a shop or a wine list, look for wines that are labelled "Brut", "Extra Brut" or "Brut Nature". These are types of sparkling wine and champagne that are very dry.

Wines to Choose

The following wines are good choices for keto diets:

• Cabernet Sauvignon
• Chianti
• Tempranillo
• Pinot Noir
• Shiraz/Syrah
• Merlot
• Sauvignon Blanc
• Pinot Grigio
• Chardonnay
• Brut Champagne
• Pinot Blanc
• Prosecco
• Dry Riesling
• Rosé

Wines to Avoid

The following wines are not keto-friendly:

• Moscato
• Port
• Zinfandel
• Grenache
• Dessert wines
• Fortified wines
• Sweet wines

Other Tips

• Wines with higher alcohol content are likely to be drier, so look for wines with 13% ABV or more.
• Wines from France, Italy and Greece are usually drier.
• If you're drinking at home, be careful to pour an accurate, standard amount. A glass of wine is around 5-6 ounces.

How to drink wine on keto

Wine is one of the most keto-friendly alcoholic drinks, but not all wines are suitable for a low-carb diet. A glass of wine can have anywhere from one to 12 grams of carbs per serving, or sometimes even more! So, what is the best way to drink wine while on a keto diet?

When it comes to wine, dryness is the best indicator of residual sugar. The drier the wine, the less sugar it contains. Generally, wines with high residual sugar will taste sweet, while dry, crisp, and acidic wines are relatively low-carb. However, 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.

When selecting a keto-friendly wine, look for varieties that are typically dry, such as Chianti, Tempranillo, Cabernet Sauvignon, Pinot Noir, Shiraz, and Merlot. These wines usually have less than 4 grams of carbs per 5-ounce serving. Additionally, wines with higher alcohol by volume (ABV) tend to be drier, so aim for wines with 13% or more alcohol.

For red wines, some of the best keto-friendly options include:

• Pinot Noir
• Merlot
• Cabernet Sauvignon
• Chianti
• Shiraz

As for white wines, the following varieties are good choices:

• Sauvignon Blanc
• Pinot Grigio
• Chardonnay
• Pinot Blanc
• Brut Champagne

Tips for Drinking Wine on Keto

• When dining out, ask for the driest white wine they have or specify that you want a wine that is not sweet.
• Keep track of your carbohydrate intake for the day. If you plan on allocating a certain amount of carbs for wine, make sure to stick to lower-carb foods both before and after drinking.
• Practice measuring out an exact 5-ounce serving to avoid accidentally consuming more wine and carbs than intended.
• Drink plenty of water and electrolytes before and after drinking, as alcohol is dehydrating, especially when you're in ketosis.
• Be aware that alcohol may affect you more intensely and quickly on a keto diet, so take it slow and drink in moderation.

How to find keto wine

Finding keto-friendly wine can be challenging, but it is possible. Here are some tips to help you find wines that fit within your keto diet:

Understand the Basics

First, it's important to understand the basics of keto and wine. The keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Most high-quality wines are keto-friendly, but those with added sugars can knock you out of ketosis. Generally, wines with 3-4 grams of carbohydrates per serving are considered low-carb.

Look for Dry Wines

Dry wines are your best bet when it comes to keto. These wines have little to no residual sugar, which is the main source of a wine's sugar content. Look for wines described as "brut," "extra brut," or "brut nature," as they have the lowest amounts of residual sugar. If you're looking at nutrition labels, aim for wines with 3-4 grams of net carbohydrates per 5-ounce serving.

Choose Red or White Wines

When it comes to red and white wines, there are several keto-friendly options. Recommended wines include Merlot, Cabernet Sauvignon, and Chardonnay. However, keep in mind that many of these wines are not 100% dry and may contain some residual sugar. Other keto-friendly red wines include Pinot Noir and Syrah, while Sauvignon Blanc and Pinot Grigio are good choices for white wines.

Consider Sparkling Wines

Sparkling wines, such as Champagne and prosecco, can also be keto-friendly. Look for varieties marked as "brut," which tend to be dry and low in sugar. Just be mindful of the serving sizes, as the carbohydrates can add up.

Avoid Sweet and Fortified Wines

Sweet wines, such as Moscato, Port, and dessert wines, are typically high in sugar and carbohydrates. Fortified wines, which are mixed with spirits, also tend to have a high ABV and sugar content. These wines should be avoided while on a keto diet.

Check the Alcohol Content

In addition to sugar content, also consider the alcohol content of the wine. Wines with higher alcohol levels, such as Shiraz, Pinotage, Zinfandel, and Grenache, tend to have more residual sugar and a higher carb count. Look for wines with an ABV of 13.5% or less.

Do Your Research

Finding keto-friendly wines may require some research. Use search terms like "fact sheet," "tech sheet," "RS" (residual sugar), or "pH" to find specific information about a wine's technical details. You can also contact the wine company directly to inquire about the nutritional information of their products.

Remember, when following a keto diet, moderation is key. Enjoying a glass of wine occasionally is generally fine, but always drink in moderation and be mindful of your carb intake.

Frequently asked questions