For those embracing the keto (ketogenic) diet, which is a low-carb, high-fat lifestyle focusing on moderate protein content to help lose weight, improve health, and increase energy, the question of whether wine can still be enjoyed often arises. The good news is that you can still indulge in a celebratory glass of wine without erasing all your progress. While it may slow down the process of ketosis, enjoying wine in moderation is possible.
Understanding the Keto Diet and Alcohol
When carbohydrate intake is kept low enough, the body enters ketosis, a metabolic state in which it begins burning fat for energy. During this process, the liver uses stored and consumed fat to produce ketone molecules for energy. However, when alcohol is consumed, the liver prioritizes processing the alcohol, putting other nutrients, including fat, on a temporary backburner.
Choosing Keto-Friendly Wines
Not all forms of wine are equal when it comes to the keto diet. Fortunately, several wines have little to no carbohydrates, making them suitable for those following a low-carb lifestyle. Dry wines are generally the best bet, and any sparkling wines marked as "brut," "extra brut," or "brut nature" will have the lowest amount of carbs.
Wines to Avoid
It's best to think twice before sipping on sweeter wines, as they are naturally high in residual sugar, making them too carb-heavy for the keto diet. Rose wine may be dry or sweet, so it's essential to check the sugar content before indulging.
Carbs in Wine: Understanding Residual Sugar
Wine is made by fermenting grapes, during which yeast converts carbohydrates (sugars) into alcohol. However, sometimes the winemaker stops the yeast from eating all the sugar, leaving some residual sugar in the wine. Many wines marketed as "dry" can have anywhere from 0-30 grams per liter of residual sugar, yet still taste dry. Unfortunately, the US has no labeling requirements for nutrition, so residual sugar content is not typically listed on the label.
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Value-driven dry wines tend to have more residual sugar to improve the taste, ranging from about 5-30 g/L. White and rosé wines often feature some level of residual sugar to counterbalance acidity. European wines, such as those from France, Italy, and Greece, tend to prioritize dryness, making Nebbiolo, Bordeaux, Chianti, Rioja, and Xinomavro good choices.
Recommended Keto-Friendly Wines
A keto wine should ideally have low alcohol (13.5% ABV or less) and little to no residual sugar, resulting in a dry wine with approximately 108 calories (from alcohol) and 0 carbs per 150 ml (~5 oz) serving. Recommended wines for keto include Merlot, Cabernet Sauvignon, and Chardonnay, among others.
Specific Wine Recommendations
- Dry Farm Wines: This brand has set the standard for extraordinary natural wine and offers a variety of red, white, mixed, rosé, or sparkling wines.
- Fitvine: This brand makes gluten-free and vegan wine without any added flavors or other additives.
- Maker: This brand offers stunningly crafted wines in cans with a protective lining to preserve the wine's true flavor. Each can has zero sugar, is vegan, and organically farmed.
- Nomadica: This brand offers a generous serving of sustainably crafted wine in cans that are 400x lighter than glass bottles, reducing emissions from shipping.
- Unoaked Chardonel and Reserve Chardonel: These dry wines feature fruit-forward aromas and a delectable taste without undoing any hard-earned progress.
Moderation is Key
Along with choosing the right wine, moderation is key. Enjoy a glass of your favorite vino during dinner here and there, especially if you're changing your lifestyle for the long run. Men can have no more than two glasses a day, and women can have one glass a day.
Alcohol Digestion and Gender Differences
The body digests alcohol differently than other calories, using enzymes called alcohol dehydrogenase to chemically process alcohol calories through the liver, stomach, and kidneys. However, it's still uncertain whether we burn alcohol calories as efficiently as other calories. Women have fewer alcohol-digesting enzymes than men, which is why they can't drink as much.
Additional Considerations
If you're seriously committing to the keto diet, consider stopping drinking altogether while your body adjusts. After this process, you might be able to start adding dry wines back into your diet.
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It's important to remember that everyone's physiology is different, and some individuals may need to moderate more. Consult a doctor or nutritionist about your unique situation.
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