Best Alcohol Choices For A Keto Diet

The keto diet is notoriously restrictive, and that includes alcohol. But it is possible to enjoy a drink without sabotaging your fitness goals. Pure alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs and can be enjoyed in moderation. Dry wines and light beers are also relatively low in carbs, usually containing under 6 grams per serving. When it comes to mixers, opt for low-carb options like diet soda, seltzer, diet tonic water, and powdered flavor packets. Just remember, even on a keto diet, it's important to keep your alcohol consumption in check to avoid adverse health effects.

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

When following a keto diet, it is important to monitor your alcohol intake and be mindful of mixers and added sugars. Alcohol can affect weight loss and stimulate your appetite, so it is recommended to limit consumption and prioritise straight liquor over mixed drinks.

While pure spirits like gin, vodka, and tequila are safe choices, it is important to note that not all alcoholic beverages are created equal when it comes to sugar content. Beer, sweet wines, and cocktails with simple syrup or fruit juice are high in carbs and should be avoided or limited.

Additionally, the effects of alcohol may be heightened while on a keto diet, and hangovers may be worse. It is crucial to drink responsibly, stay hydrated, and be aware of the potential for reduced alcohol tolerance.

Wine is allowed on keto, but in moderation

Wine is allowed on a keto diet, but in moderation.

Wine is not entirely devoid of carbs, but it does contain fewer carbs than beer, which is why most people on keto choose wine. A 5-ounce glass of champagne, red wine, or white wine contains about 2 grams of net carbs. Sweeter wines, like Rieslings and Gewurztraminers, have about 4 grams of carbs per glass. Dessert wines like Moscato, Port, Sherry, Tokaj, Ice Wines, and Madeira are sweeter and contain more fructose, with carb counts per glass of around 5 grams or more.

If you are on a keto diet, it is recommended that you stick to dry wines, as they have less sugar. This is what makes them taste stronger. Sweet wines have more sugar because they have a shorter fermentation process.

It is important to note that drinking alcohol can disrupt your keto diet in a couple of ways. Firstly, if you have mixed drinks containing too much sugar, it could throw you out of ketosis. Secondly, if you consume too much alcohol, you might lose your self-control and eat excess carbs. Therefore, it is crucial to drink in moderation and monitor your carb intake to ensure you do not get derailed from your diet.

Light beer is also an option

When choosing a beer, opt for lighter beers and check the nutrition information online beforehand. Typically, lighter beers will provide nutritional information, so you can make an informed decision. It is important to note that even when drinking low-carb beer, it is best to keep it to rare occasions.

Additionally, the darker the beer is, the higher the carb count will be. So, it is advisable to avoid stouts and lagers that are darker in colour, such as red, amber, or brown beers.

If you are gluten intolerant or have celiac disease, it is crucial to note that beer is usually made with barley or wheat, which can cause adverse reactions.

Avoid cocktails and mixed drinks, which are high in carbs and sugar

Avoid Cocktails and Mixed Drinks: High in Carbs and Sugar

Cocktails and mixed drinks are often loaded with carbs and sugar, which can quickly kick you out of ketosis and sabotage your fitness goals. Here's why you should avoid them:

High Carb and Sugar Content

Cocktails and mixed drinks typically contain high-carb, sugary ingredients such as soda, juice, sweeteners, syrups, or simple syrup. These can significantly increase the carb and sugar content of your drink, taking you out of ketosis. For example, a premade margarita mix can have up to 72 grams of sugar per cup, while a pina colada can have around 32 grams of carbs per cocktail.

Alternative Options

Instead of cocktails or mixed drinks, opt for pure forms of alcohol like whiskey, gin, tequila, rum, or vodka, which contain zero carbs. You can drink them straight or combine them with low-carb mixers such as diet soda, seltzer, diet tonic water, or sugar-free tonic water. These mixers will keep your carb intake low while adding flavour to your drink.

Health Considerations

Alcoholic drinks with high sugar content can negatively impact your health, especially if you are following a keto diet. Excessive drinking may contribute to serious health conditions such as liver problems, cancer, and heart disease. Additionally, alcohol can suppress fat burning and increase body fat by causing your body to store extra calories as fat tissue. Therefore, it is crucial to prioritise low-carb and low-sugar drinks to maintain ketosis and promote better health.

Tracking Your Macros

When consuming cocktails or mixed drinks, it is essential to track your macros, especially if you are aiming for specific fitness or weight loss goals. Alcoholic drinks with high carb and sugar content can quickly add up, taking you out of ketosis and hindering your progress. By tracking your macros, you can make informed choices and ensure your daily sugar and carb consumption stay within the recommended levels.

Social Drinking

If you feel left out during social events where cocktails and mixed drinks are served, remember that there are keto-friendly alternatives. You can order a plain vodka soda, plain tequila soda, keto paloma, low-carb margarita, Moscow mule, or a gin martini. These drinks will allow you to socialise while staying true to your keto diet.

Be mindful of mixers—opt for low-carb options like diet soda or soda water

When it comes to keto-friendly alcoholic drinks, mixers are just as important as the alcohol itself. While pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are carb-free, the mixers you use can quickly turn your drink into a high-calorie carb bomb.

To keep your drink keto-friendly, opt for low-carb mixers like:

• Diet soda: Diet soda is a great low-carb option to mix with your alcohol of choice. It adds flavour without the extra carbs.
• Soda water: Soda water is another excellent choice for a keto-friendly mixer. It's carbonated, so it gives your drink some fizz, while also being low in carbs.
• Diet tonic water: If you're looking for a bit of flavour in your drink, diet tonic water is a good option. It has a similar taste to regular tonic water but without the added sugar.
• Powdered flavour packets: These can be added to your drink to boost the flavour without adding carbs.

By choosing these low-carb mixers, you can create delicious cocktails that fit within your keto diet. Just remember to always drink in moderation and monitor your overall carb intake to stay on track with your fitness goals.

Frequently asked questions