The ketogenic (keto) diet has surged in popularity, lauded for its potential benefits in weight loss and metabolic health. With the rise of keto-friendly desserts, convenient takeout options, and even keto-compatible alcohol, maintaining a low-carb lifestyle has become increasingly accessible. Among the alcoholic beverage options, High Noon hard seltzer has gained traction as a seemingly keto-friendly choice. However, navigating the world of alcohol on keto requires a nuanced understanding of how the body processes alcohol and its potential impact on ketosis.
Understanding the Science: Alcohol and Ketosis
Before diving into specific drinks, it's crucial to understand the science behind alcohol and ketosis. When you consume alcohol, your liver prioritizes detoxifying it, temporarily shifting away from fat burning. The liver uses energy from fat to produce ketones, but in the presence of a toxin like alcohol, the liver must enter detox mode. It will switch over to using alcohol for energy in an effort to keep producing ketones and rid your body of the toxic substance. This means you will still be in a state of ketosis, but you will no longer be burning fat for fuel.
Alcohol isn't calorie-free either. One gram of alcohol contains seven calories, so weigh all of the pros and cons before moving forward.
Keto Hangovers: A Harsh Reality
If you think the hangovers are worse on keto, you’re right. Both the keto diet and alcohol have a diuretic effect on the body, which means they make the body flush out all of its stored water. As a keto dieter, you know the importance of electrolytes for things like brain fog, energy, and muscle cramps, but they will also help with the hangovers. We recommend supplementing with some electrolytes before and after you drink alcohol to ensure you are staying hydrated. If you’re still worried about the hangover and are looking to minimize the side effects, consume some extra carbs prior to drinking.
Keto-Friendly Alcoholic Beverages
Despite the challenges, enjoying alcoholic beverages on keto is possible with careful choices.
Read also: High-Fiber Diet for Better Health
Spirits
The following spirits are zero-carb, making them good options for the keto diet. At a bar or restaurant, you will most likely mix with diet soda or water, but when you’re entertaining at home, there are countless sparkling waters and keto mixers to choose from. We use Zevia Mixers to make some of our favorite keto cocktails. You can find them at most supermarkets or online.
Modifying Popular Cocktails
Most cocktails will contain sugars and simple syrup for flavor. Let’s go over a few popular drinks and how you can modify them for keto.
Gin and Tonic: This simple drink, made with just gin, tonic water, and a lime wedge is actually quite high in carbs. It’s common to confuse tonic water with soda water, but they really are quite different when it comes to carb count. Soda water is zero-carb, while tonic water has 33g of carbs per 12 fluid ounces!
Old Fashioned: Traditionally made with bourbon, bitters, sugar, and some soda water, but you can omit the sugar cube or swap for some erythritol and the drink will be much lower in net carbs. You can also try this recipe that uses monk fruit sweetener.
Mojito: By now, you must be catching on. Swap the sugar for your favorite keto sweetener and you’ve got a low-carb cocktail. The same goes for the Mojito made with rum, soda water, and mint.
Read also: Delicious High-Fiber Smoothie Recipes
Margarita: Typically made with orange liqueur and simple syrup, most margaritas come in at around 28g of carbs per serving. Order a tequila with club soda and a lime wedge instead, or make your own keto margarita at home.
Daiquiri: Sugar, lime, and rum is all you need to make this tropical treat. You can easily swap the sugar for a keto-friendly sweetener like they do in this low-carb recipe.
Whiskey Sour: The identifying ingredient in a whiskey sour is the egg white, which on its own, is keto-friendly, but not when combined with simple syrup. Try this keto Whiskey Sour instead.
Moscow Mule: Famous for the copper cup it comes in, this cocktail is usually made with vodka, ginger beer and lime juice. Try our Apple Cider Vinegar Moscow Mule. It’s low-carb and delicious.
Bloody Mary: This cocktail is far from simple, requiring ingredients like horseradish, Tabasco sauce, Worcestershire, and a number of seasonings. Try a keto version with all the savory fixin’s.
Read also: Explore the pros and cons of a high metabolism diet
Irish Coffee: You could omit the sugar from the Irish Coffee, but we find some added sweetener cuts the bitter alcohol and coffee, making it a smoother experience. Try out Keto Irish Coffee and see for yourself.
Wine
Choosing a wine or beer on a keto diet is going to take a little more effort than just mixing rum and diet cola. When it comes to finding a low-carb wine, the dryer the better. The dryer the wine, the less residual sugar it will contain, making it taste less sweet. A general rule is that white wine will be 1-2 grams of carbohydrates lower per glass than red wine. The following options usually contain anywhere from 0g to 5g of carbs per glass of wine. You can also consider checking our Dry Farm Wines Review because it produces sugar-free wines, making it popular amongst keto-dieters.
Beer
Beer is one of the hardest alcoholic drinks to keep low-carb while maintaining good flavor. But as low-carb diets become more popular, companies continue to come out with lighter options. Check out our Guide to Low-Carb Beer before you go shopping. The newest low-carb beer to hit the shelves is Blue Moon’s new LightSky. It brings all that tangerine taste for only 3.6g of carbs per serving. Definitely something to try this summer.
High Noon Hard Seltzer: A Closer Look
High Noon is a refreshing, gluten-free hard seltzer crafted with real fruit juice, sparkling water, and premium vodka. This ready-to-drink beverage is inspired by a modern take on light, crisp flavors perfect for social occasions. Available in a variety of fruit-infused options like watermelon, pineapple, and peach, High Noon delivers a clean and natural taste with no added sugar or artificial sweeteners. Each can typically contains around 100 calories, making it a lighter alternative to heavier alcoholic drinks like beer or cocktails. Its low calorie count and minimal ingredient list appeal to those seeking a more health-conscious alcoholic option.
High Noon Watermelon: Nutrition Facts
A 12 oz can of High Noon Watermelon contains approximately:
- 100 calories
- 2 to 5g carbs
- 2 to 3g natural sugar
Why is High Noon Watermelon Popular?
- Real Ingredients: It is made with real vodka and fruit juice.
- Low in Sugar: With just 2 to 3 g of natural sugar from fruit juice.
- Low Carb Friendly
- Refreshing Without the Guilt
High Noon Grapefruit Hard Seltzer: Keto-Friendly?
High Noon Grapefruit Hard Seltzer is low in net carbs but should be consumed in moderation on keto because it is alcoholic. High Noon Grapefruit Hard Seltzer is acceptable for keto because it is low in net carbs (3.2g of net carbs per 240ml serving).
It is important to limit your net carb consumption to 20g - 30g per day to stay in ketosis. You can calculate your ideal daily net carb allowance by using this keto macros calculator. Then use the serving calculator below to determine a serving size that fits your net carb budget.
Is High Noon a Healthy Seltzer?
While High Noon Watermelon is lighter than many drinks. It still contains alcohol so moderation is important. Also, it is low in sugar.
General Tips for Drinking on Keto
Sometimes, it’s easier just to know what it completely off limits on keto. Save yourself the stress of reading these label. We did it for you. Beverages like White Claw and the new Bud Light Seltzer, are popular amongst health conscious consumers who are watching their carbohydrates and calories.
- Moderation is Key: Excessive drinking may slow down fat burning and cause weight gain. Individuals with fatty liver disease should avoid alcohol as it has negative effects on liver health.
- Stay Hydrated: As a keto dieter, you know the importance of electrolytes for things like brain fog, energy, and muscle cramps, but they will also help with the hangovers. We recommend supplementing with some electrolytes before and after you drink alcohol to ensure you are staying hydrated.
- Beware of Late-Night Cravings: It’s no surprise why people hit up fast food joints or order pizza after a night of drinking. Alcohol reduces your impulse control and leptin (the hormone that tells your body you’re full). After a few drinks, you might feel ravenous and start making poor eating decisions. This might steer people away from drinking, if they’re following a keto diet to lose weight. If you’re eating out on keto, check out the low-carb menus for your favorite fast food joints.