The ketogenic (keto) diet, characterized by its low carbohydrate, high fat composition, has gained immense popularity as a method for weight loss and overall health improvement. A key aspect of adhering to a keto diet is meticulously planning meals to stay within the daily carbohydrate limit and maintain ketosis. This often involves reducing the consumption of sweets, snacks, and high-carb indulgences, including certain alcoholic beverages. However, enjoying alcohol in moderation is possible even on a keto diet by opting for low-carb choices.
Understanding the Keto Diet and Alcohol
The keto diet typically restricts daily carbohydrate intake to 20 to 25 net carbs, or 50 total carbs. Maintaining ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates, requires careful consideration of all food and drink choices. When alcohol is consumed, the body prioritizes its metabolism, potentially slowing down the metabolism of other macronutrients, including fats.
Keto-Friendly Alcoholic Beverages
Fortunately, several alcoholic beverages are naturally low in carbs, making them suitable for consumption in moderation on a keto diet.
Pure Spirits
Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are carbohydrate-free. These spirits can be consumed straight, on the rocks, or mixed with low-carb mixers.
- Whiskey: Made from fermented grain (rye, wheat, corn, or barley), whiskey typically contains 35-50% alcohol by volume. Importantly, no carbs or sugars are added during production, making it a keto-friendly choice.
- Vodka: Usually grain-based (potatoes, rye, or wheat) with an alcohol content of 35-50%, vodka is another pure spirit option. Some flavored vodkas are available with zero carbs, but it's essential to verify the nutrition information.
- Tequila: Primarily made from the agave plant (typically 40% alcohol by volume), tequila has minimal flavorings and is low in added sugars or carbs.
- Rum: Generally derived from sugarcane or molasses, rum comes in various styles, all with zero carbs and zero sugar.
- Gin: Made from a grain base, gin has an alcohol content of around 35%.
Wine
Wine, particularly dry varieties, can be incorporated into a keto diet in moderation.
Read also: Health Effects of Whiskey and Diet
- Dry White Wine: Sauvignon blanc, Italian pinot grigio, and pinot blanc contain approximately 1 gram of carbs per ounce.
- Dry Red Wine: Cabernet sauvignon, pinot noir, and merlot are drier red wines with fewer carbs per ounce than sweeter varieties. A glass of cabernet sauvignon contains 3.8 g of total and net carbs.
- Champagne or Prosecco: Opt for brut varieties, which have less than 1 gram of carbs per ounce.
Light Beer
Light beers can be consumed sparingly due to their relatively lower carbohydrate content compared to regular beers. Some light beers, like Bud Light Next, contain 0 carbs.
Keto-Friendly Mixers
Selecting the right mixers is essential to maintaining a low-carb intake. Avoid regular soda, juice, sweeteners, and energy drinks, as they can significantly increase the carbohydrate content of your drink. Instead, opt for low-carb mixers like:
- Diet soda
- Seltzer
- Diet tonic water
- Powdered flavor packets
Alcoholic Beverages to Avoid on Keto
Certain alcoholic beverages are high in carbs and should be avoided on a keto diet.
Regular Beer
Regular beer is produced from starch and can contain upward of 12 g of carbs in just 1 can. A 12-fluid-ounce can of regular beer contains 13 g of total and net carbs.
Cocktails and Mixed Drinks
Cocktails and mixed drinks often rely on high-carb, sugary ingredients like soda, juice, sweeteners, or syrups. Examples include:
Read also: Does Whiskey Help You Lose Weight?
- Vodka Tonic: Contains 15 g of total and net carbs from added sugar in the tonic water.
- Rum and Coke: A 12-ounce can of Coca-Cola contains 39 g of carbs. When combined with rum, the drink packs 17.6 g of carbohydrates.
- Old-Fashioned: Made with sugar, bitters, and whiskey, it has 10.1 g of net carbs.
- Margarita: Contains 36 g of total and net carbs.
- Mimosa: Combines Champagne or prosecco with orange juice, resulting in a high sugar content.
Sweet Wines and Dessert Wines
Avoid sweeter varieties of wines like Moscato and Riesling, as well as dessert wines like ports and sherries, which contain higher carb counts. Port/Sherry averages over 13g carbs for just a 3 oz serving.
Wine coolers & malt beverages
Wine coolers & malt beverages loaded with sugar and a super-high carb count.
Liqueurs
Liqueurs are usually a combination of alcohol and a simple syrup (made from sugar), these are extremely high in carbohydrates.
Moderation is Key
Even with keto-friendly alcoholic beverages, moderation is paramount. Alcohol, even in low-carb forms, is rich in "empty" calories, providing calories with little to no essential nutrients.
Potential Downsides of Alcohol Consumption
- Weight Gain: Overindulging in alcohol can increase the risk of weight gain. Consuming at least two drinks per day has been associated with an increased risk of significant weight gain. Alcohol can also suppress fat burning and increase body fat by causing your body to store extra calories as fat tissue.
- Nutritional Deficiencies: Excessive alcohol consumption can lead to nutritional deficiencies over time.
- Health Risks: Excessive drinking may contribute to serious health conditions, including liver problems, cancer, and heart disease.
- Hormone Levels: Alcohol does have an effect on hormone levels that are linked to belly fat and weight loss.
Recommended Intake
For general health guidelines, moderate alcohol consumption is defined as one standard drink per day for women and two standard drinks per day for men. A standard drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
Read also: Mediterranean Diet and Alcohol
Additional Considerations for Keto Dieters
- Heightened Sensitivity: Many people experience heightened sensitivity to alcohol when in ketosis.
- Metabolism: When you’re on a low-carb, high-fat diet, your liver metabolism changes because glycogen stores in your body have been depleted. When you drink alcohol, your body may use the alcohol for energy instead of fat.
- Hangover: Some people experience worse hangovers while on a ketogenic diet, so staying hydrated is crucial.
- Alcohol ketoacidosis: There is also a condition called alcohol ketoacidosis which can be deadly. It usually happens to people who haven’t eaten any food in a long period of time, and are drinking large amounts of alcohol in a short period of time.
Making Informed Choices
When ordering drinks at a bar, request your drink to be made or specially request a no-sugar drink from the bartender. Be mindful of extra flavors or toppings that bartenders commonly add, such as fruit juice, syrups, or fruit toppings.