For those following a ketogenic diet, meticulously monitoring carbohydrate intake is paramount. While sugary sodas are strictly off-limits, the landscape of alcoholic beverages presents a more nuanced picture. Hard liquor, such as vodka, whiskey, and rum, can be incorporated into a keto lifestyle, provided they are mixed with low-carb options. This brings us to the popular question: Where do White Claw hard seltzers fit in?
What is White Claw?
White Claw hard seltzer is essentially carbonated water infused with alcohol and a hint of flavoring. Its emergence in the market filled a need for low-carb alcoholic beverages, leading to its meteoric rise. By 2019, just three years after its introduction, White Claw became the best-selling seltzer drink brand in the United States. This success continued, with the company reporting a remarkable 246.7% increase in profits in July 2020 compared to the previous year.
White Claw Nutrition: What's Inside?
A single 12-ounce can of White Claw seltzer offers minimal nutritional value. However, its appeal lies in its low carbohydrate content, making it a potentially suitable choice for those on a keto diet. Let's break down the ingredients:
- Purified carbonated water: Essentially the same as regular water, but with added bubbles.
- Alcohol: Provides the alcoholic content, typically around 5% alcohol by volume (ABV).
- Natural flavors: These vary depending on the specific White Claw flavor.
- Cane sugar: Used as a sweetener, which may be a concern for those sensitive to glucose spikes or strictly adhering to a keto diet for blood sugar regulation.
- Citric acid: A natural acid found in citrus fruits.
- Sodium citrate: A salt derived from citric acid.
Is White Claw Keto-Friendly? The Verdict
Yes, White Claw can be considered keto-friendly due to its low carb content. Each can contains approximately 2 grams of carbohydrates, 0 grams of protein, and 0 grams of fat, with around 100 calories. This allows individuals on a keto diet to occasionally enjoy a White Claw without significantly impacting their daily carbohydrate limit.
However, it's crucial to consider the presence of cane sugar. While the amount is relatively small, those who are on the keto diet to regulate their blood sugars might experience insulin spikes.
Read also: The Ultimate Smoothie Guide
White Claw Flavors: A Keto-Friendly Selection
The good news is that all White Claw flavors are generally considered keto-friendly. Popular options include:
- Natural Lime
- Raspberry
- Mango
- Black Cherry
- Ruby Grapefruit
These flavors offer a variety of tastes, ensuring there's a White Claw to suit different preferences.
White Claw vs. Truly: A Keto Comparison
White Claw and Truly are two leading brands in the hard seltzer market, both offering similar nutritional profiles. Both are sweetened with cane sugar, which, is not ideal for the ketogenic diet. Other than that, both White Claw and Truly are the same for the most part. The choice between the two often comes down to personal taste preference.
Drinking White Claw on Keto: Considerations
While White Claw can be incorporated into a keto diet, moderation is key. Alcoholic drinks contain empty calories, and even with low net carbohydrates, they can hinder fat burning. When the body processes alcohol, it prioritizes burning alcohol for energy instead of fat. Therefore, excessive consumption of White Claw can stall weight loss.
Responsible Consumption: Rules for Drinking on Keto
If you choose to drink alcohol on the keto diet, here are some guidelines to follow:
Read also: Stay Hydrated on Keto
- Moderation is key: Limit your intake to avoid hindering ketosis and weight loss.
- Choose wisely: Opt for low-carb alcoholic beverages like White Claw, dry wines, or spirits mixed with seltzer water.
- Be mindful of mixers: Avoid sugary juices, sodas, and store-bought cocktail mixes. Instead, use diet tonic water, club soda, or seltzer water.
- Consider electrolytes: Since the body loses electrolytes during ketosis, consider adding salt to your diet or consuming electrolyte-rich beverages.
Keto-Friendly Cocktail Ideas
If you prefer mixed drinks, here are some keto-friendly options:
- Vodka soda: A simple and refreshing mix of vodka, club soda, and a lemon or lime wedge.
- Old Fashioned: Made with whiskey, a dash of orange bitters, and a low-carb sweetener.
- Sangria: A refreshing blend of red or white wine with keto-friendly fruits.
White Claw as a Lower-Calorie Alternative
Compared to other alcoholic beverages, White Claw offers a lower-calorie option. A 330ml serving of White Claw contains 95 calories, whereas the same serving of beer contains, on average, around 145 calories. You’ll tend to find even more calories in a cider, which can be upwards of 160 calories per 330ml, and more again in white wine, which contains around 250 calories per 330ml.
Dietary Suitability
White Claw is 100% gluten-free and suitable for vegans, making it accessible to individuals with various dietary needs.
Read also: Benefits of Oatmeal Drinks for Dieting