Keto-Friendly Alcoholic Drinks: What's Allowed On Your Diet?

Alcohol is known for being high in carbs, but some choices contain far fewer than others. On a keto diet, it's important to be mindful of the type and number of drinks you consume. While alcohol doesn't directly stop ketosis, it does impact it. The liver prioritises processing alcohol over converting fatty acids into ketones, which slows down the fat-burning process and can hinder weight loss.

Wine is a more keto-friendly choice than beer due to its lower carb content. Pure spirits like whiskey and vodka contain zero carbs, but sweet drinks may contain high amounts of sugar. Dry wines, such as sauvignon blanc, pinot noir, and merlot, are generally considered keto-friendly in moderation.

When drinking alcohol on a keto diet, it's important to be aware of potential side effects, including increased intoxication, worse hangovers, and heightened food cravings.

Pure spirits (e.g. whiskey, vodka) have zero carbs

Pure spirits such as whiskey, vodka, brandy, cognac, gin, scotch, rum and tequila contain zero carbs and are suitable for a keto diet. However, it is important to be mindful of what you mix them with. Sugar-packed mixers like tonic water, fruit juice, soda, or "mixers" can contain a lot of unexpected liquid carbs. For example, tonic water can contain 32 to 33 grams of carbs per 12 ounces.

If you want to make a cocktail, consider using bitters, which typically contain around 2 grams of carbs per half teaspoon. Or, simply add a splash of club soda or your favourite flavoured seltzer, and a twist of citrus or some fresh herbs.

It's also worth noting that while pure spirits have zero carbs, alcohol does contain calories—around 7 calories per gram—and can slow down the metabolism of fat. So, while the occasional drink is okay, drinking daily may slow down the fat-burning process.

Dry wines are keto-friendly, but sweet wines are not

When it comes to keto-friendly alcoholic drinks, wine is a popular choice. However, not all wines are created equal, and the key difference lies in their sugar content. Dry wines are generally keto-friendly, while sweet wines are not.

During the fermentation process, yeast feeds on the natural sugar from the grapes to produce ethanol (alcohol). In sweet wines, the fermentation process is shorter, leaving more sugar unfermented. This residual sugar gives sweet wines their characteristic sugary, fruity flavour but also makes them higher in carbohydrates.

Dry wines, on the other hand, have a longer fermentation process, resulting in less residual sugar and, therefore, fewer carbohydrates. A wine is typically considered "dry" if it contains 10 grams of sugar or less per bottle.

When following a keto diet, it's important to choose wines that are lower in carbohydrates. Dry wines, including sparkling wines like champagne, cava, and prosecco, as well as dry reds like merlot and pinot noir, and whites such as sauvignon blanc, are good options. These wines usually have between 2 to 4 grams of carbohydrates per serving.

On the other hand, sweet wines like port, sherry, dessert wines, sangria, wine coolers, and frozen wine drinks are high in carbohydrates and should be avoided while on a keto diet.

It's worth noting that while dry wines are keto-friendly in moderation, alcohol can hinder weight loss efforts. This is because the body prioritizes processing alcohol over burning fat, which can slow down ketone production. Additionally, drinking alcohol can increase appetite, making it more challenging to stick to your keto diet.

Beer is high in carbs and should be avoided

Beer is produced from starch and is high in carbohydrates, with a standard beer containing 14 carbs per bottle. On the keto diet, it is recommended to restrict carbs to 20-57 grams per day. Therefore, drinking beer can cause the carbs to add up quickly and kick your body out of ketosis.

While there are some low-carb beer options available, such as light beers, these typically have a lower alcohol content and may not be as satisfying. Additionally, the process of making light beers often involves breaking down carbohydrates into simple sugars, which can still be a problem for those on a keto diet.

Wine is a much better alternative to beer for those on the keto diet, as it is much lower in carbs. A typical serving of red or white wine (5 ounces or 150 ml) contains only 2 grams of net carbs. Champagne and sparkling wine are also good choices, with even fewer carbs per serving.

If you're looking for an alcoholic drink with zero carbs, pure spirits like whiskey, brandy, cognac, vodka, gin, and tequila are your best bet. However, be cautious when mixing these spirits with other beverages, as some mixers can be high in carbs and sugar. Stick to low-carb mixers like soda water, diet tonic water, or bitters.

In summary, if you're following a keto diet, it's best to avoid beer due to its high carb content. Instead, opt for lower-carb alternatives like wine, champagne, or pure spirits mixed with low-carb beverages. Remember to always drink in moderation and be mindful of how your body processes alcohol, as it can affect your ketosis progress.

Avoid tonic water and sugary mixers

When it comes to keto, not all drinks are created equal. While pure spirits like whiskey, gin, vodka, and brandy contain zero carbs, the mixers you add to them can be full of sugar and carbs, kicking your body out of ketosis.

Tonic water is a prime example of a sugary mixer that can negatively impact your keto diet. Standard tonic water contains a significant amount of sugar and carbs, with a 12-ounce can containing up to 40 grams of total carbs and 38 grams of added sugar. This is comparable to a can of Coke, which typically contains around 39 grams of sugar.

The high sugar content in tonic water is added to balance the bitter taste of quinine, an ingredient in tonic water that was originally used as a prophylactic treatment for malaria. While the amount of quinine in tonic water has been reduced due to its side effects, the resulting drink is still loaded with sugar.

Consuming tonic water with alcohol can have a significant impact on your keto progress. The body prioritizes metabolizing alcohol over fats, which can delay or halt ketosis. Additionally, the sugar in tonic water can lead to a rapid increase in blood glucose and insulin levels, hindering fat burning and encouraging fat storage.

To stay on track with your keto goals, it's best to avoid tonic water and opt for low-carb mixers like soda water, sparkling water, or diet tonic water. These alternatives will allow you to enjoy your drink without disrupting your ketosis.

It's important to remember that even low-carb alcoholic beverages can contribute to weight gain, nutritional deficiencies, and serious health conditions. Therefore, moderation is key, and it's best to keep your alcohol consumption in check, regardless of your diet.

Alcohol can stimulate reward pathways, making it harder to resist non-keto foods

Alcohol can indeed stimulate reward pathways in the brain, making it harder to resist non-keto foods. This is due to the way the body processes alcohol, which can interfere with the breakdown of fatty acids while in ketosis.

Alcohol is a toxic substance and is prioritised by the body for processing and elimination. This occurs in the liver, which also happens to be the organ responsible for ketosis—the process of turning fatty acids into ketones. So, when you drink alcohol, your body is less efficient at burning fat.

Alcohol also stimulates similar reward circuits in the brain as carbs and sugar. Studies suggest that access to sugar can be a gateway to alcohol use. For example, a study of 282 college students found that nearly half reported overeating and making unhealthy food choices after drinking alcohol. Another study found that "alcohol also increased rated appetite once the food had been tasted, suggesting alcohol may increase food-related reward".

Additionally, alcohol can make you more intoxicated than usual when on a keto diet. This is because the liver prioritises ethanol metabolism over ketosis and gluconeogenesis (the process of turning protein into carbohydrates). As a result, the brain receives less glucose and more acetone, leading to stronger and faster intoxication.

So, while it is possible to drink alcohol on a keto diet, it is important to be mindful of the potential consequences. Alcohol can interfere with ketosis, cause weight gain, and make it harder to resist non-keto foods due to its effects on the brain's reward pathways.

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