For those following a ketogenic diet, navigating the world of alcoholic beverages can be tricky. The keto diet, characterized by its low-carb and high-fat approach, requires careful consideration of food and drink choices to maintain ketosis. This article explores the compatibility of gin with the keto diet, offering insights into the best and worst alcoholic beverages to consume while adhering to this lifestyle.
Understanding the Keto Diet and Alcohol
The ketogenic (keto) diet is a low-carb, high-fat eating plan designed to shift the body into a metabolic state called ketosis. In this state, the body primarily relies on fat for fuel instead of carbohydrates, promoting weight loss, improving insulin sensitivity, and enhancing overall metabolic health. Foods typically consumed on the keto diet include meat, fish, eggs, nuts, seeds, avocados, and non-starchy vegetables. Carbohydrate-rich foods like grains, legumes, sugar, and most fruits are restricted due to their impact on blood sugar levels.
Alcohol can affect the body's ability to maintain ketosis due to its impact on blood sugar and the way the body metabolizes alcohol. When consumed, alcohol is prioritized as a fuel source over fat, which temporarily halts fat burning. Additionally, alcohol can temporarily lower blood sugar levels, potentially causing an increase in appetite and cravings.
While alcohol may not be ideal for those following a strict keto diet, it is still possible to enjoy alcoholic beverages in moderation while adhering to the principles of the diet. Making informed choices about the types of alcoholic drinks consumed and being mindful of the overall carbohydrate content is key.
Gin and the Keto Diet: Is It a Good Mix?
Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. Gin, a distilled spirit flavored with juniper berries and other botanicals, is generally considered a keto-friendly option. However, the key to enjoying gin on a keto diet lies in what you mix it with.
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Keto-Friendly Gin Combinations
By combining a spirit such as gin with a low-calorie tonic, you can enjoy a delicious keto-friendly drink. Here are some keto-friendly mixers to consider:
- Sparkling water: 200ml, 0 grams sugar, 0 grams carbs
- Soda water: 200ml, 0 grams sugar, 0 grams carbs
- Low calorie or slimline tonic water: 200ml, 0 grams sugar, 0 grams carbs
- Diet drinks including diet lemonade or diet cola: 200ml, 0 grams sugar, 0 grams carbs
A classic gin and tonic can be made keto-friendly by swapping out regular tonic water (which is loaded with carbs, containing 32 grams per 12-ounce can) for diet tonic water or soda water. Mixing one jigger of gin with soda water, a squeeze of lemon or lime, and serving over ice results in a refreshing, low-carb drink.
What to Avoid When Drinking Gin on Keto
Avoiding high sugar drinks is advisable when you are following a keto diet, but some alcoholic and soft drinks contain a huge amount of carbohydrate or sugar. In particular, cocktails often contain sugar to give them their deliciously sweet taste. Mixers can be partly to blame for this, with ‘healthy’ fruit juices containing a vast amount of natural sugar. When ordering at a pub or bar, be aware that some “diet” options still contain sugar. It is therefore often safer to choose soda water or sparkling water as a mixer to be sure that you are not accidentally ordering a high-carb drink.
Here are some high-carb mixers and drinks to avoid:
- Standard beer: 250ml, 12 grams carbs
- Margarita: 250ml, 13 grams carbs
- Cosmopolitan: 100ml, 22 grams carbs
- Orange juice: 350ml, 31 grams carbs
- Pina Colada: 130ml, 32 grams carbs
- Sprite: 350ml, 33 grams carbs
- Red Bull energy drink: 350ml, 37 grams carbs
A standard can of Coca-Cola contains 39 grams of sugar. This is more sugar than the NHS recommends an adult should consume in a day, and is certainly far more than should be consumed if you want to stay in ketosis. You can therefore very quickly upset your diet if you choose high sugar drink combinations.
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Other Keto-Friendly Alcoholic Drinks
Besides gin, several other alcoholic beverages can be enjoyed in moderation on a keto diet:
- Dry White Wine: Varietals like sauvignon blanc, Italian pinot grigio, and pinot blanc are lower-carb options, containing around 1 gram of carbs per oz or less.
- Dry Red Wine: Cabernet sauvignon, pinot noir, or merlot are drier varietals that offer fewer carbs per oz than sweeter red wines.
- Champagne or Prosecco: Champagne gets the go-ahead because it has less than 1 gram of carbs per oz. Go for brut (rather than “extra dry” or “sweet”), which has a lower amount of carbs.
- Hard Liquor: Vodka, tequila, rum, gin, or whiskey can be mixed with soda water or a flavored sparkling water for a drink with no calories, sugar, or carbohydrates.
Alcoholic Drinks to Avoid on Keto
Certain alcoholic beverages are best avoided on a keto diet due to their high carbohydrate content:
- Beer: Unless it’s brewed to be carb-free, beer is generally high in carbs. A 12 oz can of regular beer can have 13 g of total and net carbs.
- Vodka Tonic: Tonic water contains a ton of sugar, contributing to a high carb count.
- Rum and Coke: Regular soda is not allowed on keto, as a 12 oz can of Coca-Cola contains a whopping 39 g of carbs.
- Mixed Drinks: Most mixed drinks are a combination of hard liquor plus sugar, fruit juice, or purees, leading to a high carb content.
- Mimosa: While made with Champagne or prosecco, the addition of orange juice adds a hefty amount of sugar.
Tips for Enjoying Alcohol on the Keto Diet
While enjoying alcoholic drinks on the keto diet is possible, it's essential to do so in a mindful and controlled manner. Here are some tips to help you make the most of your alcohol choices while staying on track with your keto lifestyle:
- Moderation and Portion Control: Limit your alcohol intake to a reasonable amount, as excessive alcohol consumption can impair judgment and lead to poor food choices.
- Hydration and Electrolyte Balance: Make sure to hydrate properly before, during, and after consuming alcoholic beverages. Consider incorporating electrolyte-rich foods and beverages into your diet to support proper hydration and electrolyte levels.
- Mindful Ingredient Selection: Opt for sugar-free mixers or use alternatives like diet sodas or sparkling water instead. Be cautious of flavored alcoholic beverages and sweet liqueurs, as they often contain added sugars.
Moderation is Key
Although alcohol should always be enjoyed in moderation, this is even more important on keto. When you consume alcohol in ketosis, your body will prioritise breaking down the alcohol before it turns to burning fat. Not only does this mean that you might feel the effects of alcohol more quickly, but it also means that drinking alcohol will suppress your rate of fat burning, slowing down the speed at which you benefit from keto. A study of almost 50,000 women aged between 27 and 44 found that heavy drinking led to significant weight gain compared to drinking moderately. Drinking too much alcohol, or drinking regularly, can increase your risk of weight gain. Drinking heavily is also associated with other health complications including liver disease, cancer, diabetes, and cardiovascular disease. If you are committed to keto, you should give yourself the best chance of success by drinking low sugar alcohol and mixers in moderation.
It is worth remembering that although gin is low in sugar, one measure, or 25mls, still contains around 70 calories. If you are trying to lose weight on keto, as part of your diet plan you will also need to account for the calories in any alcoholic drinks you enjoy.
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