Hard seltzers have surged in popularity since their debut in 2013. The rise in sales of canned hard seltzers has bubbled over, with a significant portion of alcohol consumers enjoying them weekly. One reason for this popularity is that some hard seltzers have fewer calories and carbs than many beers, wines, and cocktails. But is it as healthy as it might seem and are they suitable for low-carb diets like the Keto diet? This article delves into the nutritional aspects of hard seltzers, comparing them to other alcoholic beverages, and examining their compatibility with a ketogenic lifestyle.
What are Hard Seltzers?
Hard seltzers are ready-to-drink alcoholic sparkling water beverages usually infused with a natural fruit flavourings. Most hard seltzers are made with brewed cane sugar and/or malted rice, with soda water and flavorings added. Many contain a little fruit juice, but not enough to add any nutrition. Much like non-alcoholic seltzers, their flavors range from lime and strawberry to passionfruit and pomegranate. A typical 12-ounce can has 100 calories and 2 grams of added sugar. Similar to beer, they're about 5% alcohol by volume. The simplicity of the product is one of the main reasons it is so popular with modern drinkers.
Nutritional Comparison
To understand whether hard seltzers fit into a keto diet, it's essential to compare their nutritional content with other alcoholic beverages.
Hard Seltzer vs. Beer
Hard seltzer is as convenient as a can of beer. And its calorie count is similar to that of many light beers. Light beer has around 100 calories for a 12-ounce can and is about 4.2% alcohol. Like hard seltzer, regular beer is about 5% alcohol. But it has 150 calories per serving. Craft beer can total 200 calories per 12 ounces and may be as much as 6.5% alcohol.
Carbohydrates:
- Beer: 12.8 grams of carbs per 12-ounce serving
- Light Beer: 5.3 grams per serving
- Hard Seltzer: Typically less than 2 grams per can (some brands may contain no carbs at all, but others can contain up to 5g of carbs per can!)
Hard Seltzer vs. Wine
Wine tends to be higher in calories and alcohol than hard seltzer. But the amounts vary, depending on what kind of wine you choose. Keep in mind that a standard glass of wine is 5 ounces, less than half the size of a can of hard seltzer.
Read also: Keto Diet Eggs
Average counts per serving include:
- White wine: 121 calories and 10% alcohol
- Red wine: 125 calories and 12%-15% alcohol
- Champagne (4-ounce glass): 84 calories and 12% alcohol
Carbohydrates:
- Wine: Up to 4 grams per 5-ounce serving
Hard Seltzer vs. Cocktails
For calorie counters, it’s an easy choice between hard seltzer and most popular cocktails. While a shot (1.5 ounces) of rum, gin, tequila, or whiskey has about the same number of calories as a can of hard seltzer, sugary mixers can send calorie counts through the roof.
Examples:
- A small (6-ounce) mojito has 143 calories
- A 4-ounce margarita has 168 calories
- Pina coladas and other frozen drinks can pack 500 calories or more
Many cocktails rely on high carb, sugary ingredients like soda, juice, sweeteners, or syrups. The average Pina Colada contains around 30g, and Mojitos usually contain around 25g of carbs.
Hard Seltzer and the Keto Diet
The ketogenic (keto) diet is a low carb, high fat diet that many adopt to lose weight and improve their health. The Keto diet works by minimising carbohydrate intake and increasing fat intake in order to make the body utilise fat as a form of energy, subsequently burning more fat. To see the benefits of keto, you need to restrict yourself to eating between 20-50 grams of carbs a day. The average person eats between 225 and 325 grams of carbohydrates a day, so sticking to the keto requirements is quite a commitment!
If you’re on a keto or low-carb diet, hard seltzer is one of your better alcohol choices. One can has 2 grams of carbohydrates. Hard seltzers generally have no added sugar and are made from carbonated water and alcohol. Therefore, they are usually suitable for a keto diet. This is significantly less than the carbs found in the average beer (13g per can), cider (up to around 45g per can) and most popular cocktails.
Keto-Friendly Hard Seltzer Options
The best hard seltzers for a Keto diet are the ones that contain no carbs at all.
Read also: The Carnivore Diet: Cheese Guide
Examples of keto-friendly hard seltzers:
Served Hard Seltzers: Available in raspberry or lime flavour, these are vegan-friendly, gluten-free, and made with British spring water. They use wonky fruits for the flavouring to help reduce waste, use 100% Recyclable and BPA-free cans, and 5% of Served profits go towards funding environmental projects and saving critically endangered species.
Island Bay Hard Seltzer: This is a lightly refreshing alcoholic drink and comes in three delicious mouth-watering fruit blends: strawberry, watermelon, and mango. These 5% ABV hard seltzers contain 70 calories per can and no carbs.
DRTY Hard Seltzer: One of the first British Hard Seltzer offerings, DRTY offers an edgy British twist on its US counterparts. Made with sparkling water, a fruit wine base, and bulgarian rose extract, it can be enjoyed straight from the can or over a bed of ice. This 4% ABV and carb free hard seltzer is available in three unique and interesting flavours - Raspberry Rose, White Citrus, and Mango.
Considerations for Keto Dieters
While hard seltzers can be a suitable choice for those on a keto diet, there are several factors to consider:
Carb Content: Always check the label for the carbohydrate content, as some brands may have more carbs than others.
Read also: Eggs on a Carnivore Diet
Sweeteners: Be mindful of the sweeteners used. Some hard seltzers are sweetened with cane sugar, which might cause insulin spikes, especially for those who are sensitive to glucose levels.
Moderation: Even though hard seltzers are low in carbs, they still contain calories and alcohol. Excessive drinking can lead to weight gain, nutritional deficiencies, and other health issues. It's best to consume them in moderation.
Empty Calories: Even low carb varieties of alcohol are still rich in “empty” calories. They supply many calories with little to no essential nutrients like protein, fiber, vitamins, or minerals.
Impact on Fat Burning: Since the point of the ketogenic diet is to burn fat, once you’re in ketosis your body prioritizes burning fat stores for energy. Instead of burning fat, your body burns through alcohol first. Therefore if you’re on the ketogenic diet to lose weight, you can’t drink White Claw seltzers like it’s water.
Other Keto-Friendly Alcoholic Beverages
If hard seltzers aren't your drink of choice, other keto-friendly alcoholic beverages include:
Pure Alcohol: Whiskey, gin, tequila, rum, and vodka are all completely free of carbs. They can be mixed with low carb mixers like diet soda, seltzer, diet tonic water, and powdered flavor packets.
Wine: Opt for dry wines that contain fewer sugars.
Light Beer: Many major breweries are making low-carb beer options.
Mixers to Avoid and Embrace
Keto-friendly mixers are just as important as the alcohol itself. Watch for common mixers like regular soda, juice, sweeteners, and energy drinks. They can quickly turn a carb-free drink into a high calorie carb bomb.
Instead, opt for low carb mixers like:
- Diet soda
- Seltzer
- Diet tonic water
- Powdered flavor packets
Gluten Content
Most hard seltzers don't contain gluten, a protein found in grains like wheat and barley. If you're avoiding gluten, that makes them a better choice than beer, which is made with barley. (Wine and distilled liquor are gluten-free). But if you have celiac disease, check the label on your hard seltzer or ask your server. Some brands may not be 100% gluten free.
Hard Seltzer and Diabetes
When you eat or drink lots of sugar or carbs too quickly, it can raise your blood sugar to unhealthy levels. So low-carb, low-sugar hard seltzer is a better choice than many other alcoholic drinks if you have diabetes. But make sure you've talked to your doctor about whether drinking alcohol is safe for you. Drink only when your diabetes is well controlled, and never on an empty stomach.
Hydration
Nonalcoholic seltzer is a refreshing drink that helps give your body the water it needs. Hard seltzer, on the other hand, doesn’t do that job very well. In fact, no alcoholic beverage is a good choice for hydration. That's because they actually take water out of your body by making you pee more often. Drink plenty of water when you're having hard seltzers or any other type of alcohol.