The ketogenic (keto) diet, characterized by its low-carb and high-fat composition, has gained significant popularity as a strategy for weight loss and overall health improvement. A key aspect of adhering to a keto diet is carefully planning meals to stay within the daily carbohydrate limit and maintain ketosis. This often involves restricting the intake of sweets, snacks, and high-carb indulgences, including certain alcoholic beverages. But where does tequila fit in?
Alcohol on Keto: A Strategic Approach
It is possible to strategically incorporate certain alcoholic beverages into a keto diet. The key lies in understanding the carbohydrate content of different types of alcohol and choosing wisely. As April Murray, RDN, founder of Orange County Nutrition Coaching, points out, strategic choices are necessary regarding the type and number of alcoholic beverages consumed.
Lauren Weiss, PhD, a keto nutritionist, adds that while alcohol can be keto-friendly, excessive consumption can impede weight loss. When following a low-carb, high-fat diet, the liver's metabolism shifts due to the depletion of glycogen stores. Consequently, the body may prioritize alcohol for energy over fat, potentially stalling progress.
The Centers for Disease Control and Prevention (CDC) recommends moderate alcohol consumption for adults, defined as one standard drink per day for women and two for men. A standard drink equates to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Daily drinking may hinder the fat-burning process, emphasizing the importance of moderation on a keto diet. Alcohol provides empty calories, and prioritizing nutrition is crucial.
Tequila and Keto: A Perfect Match?
The good news for tequila enthusiasts is that pure agave tequila contains no carbs and sugars due to its distillation process, making it a keto-friendly option. Tequila is keto-friendly because it contains zero carbs. To understand how it does this, we must first know how alcohol is processed in our bodies. Your body uses alcohol dehydrogenase to convert alcohol into acetaldehyde.
Read also: Tequila and Squirt Cocktail
How Alcohol Affects the Body on Keto
When consuming alcohol on a keto diet, it's essential to understand its impact on the body's metabolic processes. Alcohol consumption pauses fat burning; it isn’t as bad as eating a high-carb meal. The body prioritizes processing alcohol, which can temporarily halt fat burning. Additionally, alcohol can be oxidative, potentially causing stress on the liver and leading to inflammation. However, moderate consumption doesn't necessarily mean complete avoidance.
Keto-Friendly Tequila Cocktails
While tequila itself is carb-free, the mixers you choose can significantly impact the overall carbohydrate content of your drink. Here are a few keto-friendly tequila cocktail ideas:
Keto Tequila Slammer
Traditionally, the Tequila Slammer is a shot. You make it by taking a shot glass and filling half with tequila and the other half with sugar-free Sprite. Next, you’ll cover your hand over the top of the glass, slam it on the table, and it’ll start fizzing.
Tequila and Sugar-Free Tonic Water/Sprite Zero
Pour one shot of tequila into your rocks glass and top it off with some sugar-free tonic water or Sprite Zero.
Strawberry Tequila Sparkling Water
This mixed drink is the perfect summer option because it’s refreshing and fruity. First, fill your glass with ice and add your strawberries. Next, cut one lime in half and squeeze it on the rim of a second cup. Add one shot of tequila and sparkling water over your strawberries.
Read also: Diet Coke Tequila Mix
Tequila Sunrise (Keto Version)
This Tequila Sunrise is another yummy keto summer drink. It’s also super easy to make. Get a glass and fill it with ice. Next, pour one shot of tequila, three ounces of low-carb orange juice and a half ounce pomegranate syrup.
Mojito (Keto-Friendly)
To make a keto-friendly mojito, skip the sugar and combine rum or tequila with muddled mint, soda water, and a lime twist.
Alcoholic Drinks to Avoid on Keto
Certain alcoholic beverages are high in carbs and should be avoided or consumed sparingly on a keto diet:
- Beer: Regular beer is high in carbs, with a 12-ounce can containing around 13 grams of total carbs.
- Vodka Tonic: Tonic water is loaded with sugar, adding a significant amount of carbs to the drink. A vodka tonic has 15 g of total and net carbs (all from added sugar in the tonic water), 0 g of fat, and 0 g of protein.
- Rum and Coke: Regular soda is a big no-no on keto. A 12 oz can of Coca-Cola contains a whopping 39 g of carbs, and same goes for net carbs!
- Mixed Drinks: Many mixed drinks combine hard liquor with sugary ingredients like juice, purees, or sweeteners.
- Mimosa: While made with champagne or prosecco, mimosas contain a significant amount of orange juice, making them high in sugar.
Keto-Friendly Mixers
Choosing the right mixers is crucial for keeping your drinks keto-friendly. Avoid regular soda, juice, sweeteners, and energy drinks, as 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
Other Keto-Friendly Alcohol Options
Besides tequila, other alcoholic beverages can be enjoyed in moderation on a keto diet:
Read also: Does Tequila Help You Lose Weight?
- Dry White Wine: Varieties like sauvignon blanc, Italian pinot grigio, and pinot blanc are lower-carb options.
- Dry Red Wine: Cabernet sauvignon, pinot noir, and merlot are drier varietals with fewer carbs per ounce than sweeter red wines.
- Champagne or Prosecco: Opt for brut varieties, which have a lower amount of carbs.
- Hard Liquor: Vodka, rum, gin, or whiskey can be mixed with soda water or flavored sparkling water for a carb-free drink.
- Vodka: The possibilities with vodka are also endless. As long as you’re using low-carb mixers, you can enjoy almost all mixed drinks.
The Importance of Moderation
Even with keto-friendly alcoholic beverages, moderation is key. Alcohol provides empty calories and can hinder weight loss efforts. Excessive alcohol consumption can also lead to nutritional deficiencies and increase the risk of serious health conditions. For this reason, it’s best to keep alcohol intake moderate - defined as one drink per day for women and two per day for men.