Best Alcohol Choices For Keto Dieters

The ketogenic (keto) diet is a low-carb, high-fat diet that many people adopt to lose weight and improve their health. While following a keto diet, it's important to choose alcoholic drinks that align with your low-carb lifestyle. Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. Wine and light varieties of beer are also relatively low in carbs, usually containing under 6 grams per serving. When it comes to cocktails, it's best to avoid sugary mixers and opt for low-carb mixers like diet soda, seltzer, or diet tonic water.

Alcoholic drinks that are keto-friendly

Pure spirits like gin, vodka, and tequila are keto-friendly

If you prefer your drinks with a mixer, there are several keto-friendly options to choose from. Soda water, diet soda, or sugar-free tonic water are all suitable choices that won't add any carbs or sugar to your drink. For a refreshing twist, add a squeeze of lime or lemon to your spirit and soda.

When drinking pure spirits with keto-friendly mixers, it's important to be mindful of the quantity consumed. Alcohol contains "empty" calories, and excessive consumption can hinder your weight loss progress and negatively impact your health. Additionally, the keto diet may lower your alcohol tolerance, so it's important to drink in moderation and monitor your intake.

By choosing pure spirits like gin, vodka, and tequila, and combining them with low-carb mixers, you can enjoy a social drink while staying true to your keto diet and health goals. Remember, moderation and mindful drinking are key to maintaining your progress.

Wine is lower in carbs than beer

When it comes to alcoholic drinks, wine and beer are two of the most popular choices. But how do they compare in terms of carbohydrate content? It turns out that wine is much lower in carbs than beer. This is true even when taking into account that a typical glass of wine is only 5 fluid ounces, while a typical bottle of beer is 12 ounces.

The number of carbohydrates in wine can vary depending on the type of wine. For example, a pinot noir has 3.4 grams of carbohydrates per glass, while a sauvignon blanc has 3.01 grams. In general, dry wines have fewer carbohydrates than sweeter wines. This is because sweet wines have more added sugars, which increases their carb count.

Beer, on the other hand, typically contains more carbohydrates. This is because beer is made from grains, and the yeast is unable to ferment all the carbs in the beer. The amount of carbs in beer can vary depending on the style, with lighter beers like lagers having a lower carb count and heavier ales and dark beers having a higher carb count. A 425ml schooner of beer can contain anywhere from 6 to 18 grams of carbohydrates.

The difference in carb content between wine and beer is important to consider when following a low-carb diet like keto. Wine and light varieties of beer are relatively low in carbs, usually containing under 6 grams per serving. Pure forms of alcohol, such as whiskey, gin, tequila, rum, and vodka, are also completely free of carbs. These drinks can be paired with low-carb mixers like diet soda, seltzer, and diet tonic water to create keto-friendly cocktails.

However, it's important to note that even low-carb alcoholic beverages can contribute to weight gain and nutritional deficiencies if consumed in excess. This is because alcohol is rich in "empty" calories, providing many calories with little to no essential nutrients. Additionally, alcohol can suppress fat burning and increase body fat by causing the body to store extra calories as fat tissue. Therefore, it's important to consume alcoholic beverages in moderation, regardless of their carb content.

Avoid tonic water, it contains a lot of sugar

When following a keto diet, it's important to be mindful of your sugar and carb intake. Tonic water is a common mixer for alcoholic drinks, but it's important to know that traditional tonic water is high in sugar and not keto-friendly. An 8-ounce serving of traditional tonic water contains 24 grams of carbs, which is a significant amount for those on a keto diet aiming to keep their daily carb intake under a certain limit.

The good news is that there are now multiple options available on the market besides traditional tonic water. You can find diet tonic water, which is sugar-free and has zero carbs, making it suitable for keto. When buying tonic water, be sure to read the labels and choose those sweetened with low-carb sweeteners like stevia instead of high-fructose corn syrup or agave nectar.

If you're at a bar or restaurant, it's crucial to ask the right questions to ensure your drink aligns with your keto diet. You can inquire about diet tonic water options or specify that you want your cocktail mixed with low-carb alternatives like soda water, diet soda, or sugar-free tonic water. Remember, the key is to avoid high-carb mixers that can quickly turn your drink into a high-calorie carb bomb!

In summary, traditional tonic water is a no-go on keto due to its high sugar content. However, you can still enjoy your favourite cocktails by opting for diet tonic water or other low-carb mixers that won't knock you out of ketosis.

Beer is out unless it's brewed to be carb-free

Beer is generally not recommended for those following a keto diet, as it tends to be high in carbohydrates. Beer is made from grains, which provide a significant amount of rapidly digestible carbs, earning it the nickname "liquid bread". A typical 12-ounce bottle of beer (355 ml) can contain 13 grams of net carbs or more, which can quickly add up if you have more than one drink.

However, there are some low-carb beer options available, often called "light" beers, which typically have fewer than 5 grams of carbs per serving. These beers are brewed using specific techniques that break down carbohydrates into simple sugars before diluting the mixture with water, resulting in a lower carb and calorie content. While this process might suggest a watery beer, that's not always the case, especially as producers have started catering more to consumers interested in cutting carbs without sacrificing flavor.

Some examples of low-carb beers include:

• Miller 64 Extra Light Lager (2.4g carbs)
• Corona Premier (2.6g carbs)
• Michelob Ultra (2.6g carbs)
• Lagunitas DayTime IPA (3g carbs)
• Shiner Ruby Redbird (4.6g carbs)
• Dogfish Head Slightly Mighty Lo-Cal IPA (3.6g carbs)
• Beck's Premier Light (3.9g carbs)
• Yuengling Flight (less than 3g carbs)
• Heineken Silver (2.9g carbs)

It's important to note that even these low-carb beers should be consumed in moderation, as alcohol can hinder weight loss by providing "empty" calories and potentially increasing your risk of nutritional deficiencies and weight gain over time. Additionally, drinking alcohol on a keto diet may lead to stronger effects, such as intoxication and hangovers.

Avoid sugary mixers like soda and fruit juice

When it comes to keto, it's not just the alcohol you need to be mindful of, but what you mix it with, too. Many common mixers, like soda and fruit juice, are loaded with sugar and carbs, which can quickly turn your drink into a high-calorie carb bomb.

A single can of regular beer, for instance, can contain upward of 12 grams of carbs. A 360ml serving of regular ginger ale has around 38 grams of carbs, and a 360ml serving of cola has 39 grams. Even a small glass of orange juice (240ml) has 22 grams of carbs.

These mixers can cause a rapid increase in blood glucose and insulin levels, and they provide a lot of rapidly digestible carbs, which can be detrimental to your diet goals and your health.

So, what can you mix your drinks with? Well, there are plenty of low-carb options to choose from. Soda water, diet soda, sugar-free tonic water, and diet ginger ale are all popular choices. These mixers have very few calories and no carbs, so they won't knock you out of ketosis. Other options include:

• Stevia-sweetened soda (like Zevia)
• Unsweetened iced tea
• Powdered drink mixes, like Crystal Light or Wyler’s Light
• Bitters (use sparingly, as these still contain carbs)

Frequently asked questions