The ketogenic diet has gained popularity as a method for weight loss, health improvement, and increased energy. It involves drastically reducing carbohydrate intake and replacing it with fats, leading the body to enter a metabolic state called ketosis. In ketosis, the body burns fat for energy instead of carbohydrates, producing ketones in the liver that the brain can use as fuel.
For wine enthusiasts, a significant question arises: Can you still enjoy wine while following a ketogenic diet? The answer is yes, but with careful consideration. While carbs themselves aren’t inherently bad, they need to be consumed in moderation to maintain ketosis. The key to maintaining the keto diet is to consume low carb, high fat foods so that your body begins to burn fat for energy instead of carbs.
Understanding Carbs and Sugar in Wine
Many wines have little to no carbohydrates, making them potentially suitable for a keto diet. However, not all wines are keto-friendly. It’s essential to understand the factors that determine a wine's carbohydrate content.
Residual Sugar: The Hidden Culprit
Before grapes are fermented into wine, they are naturally sugary. During winemaking, yeasts consume the grape sugar and produce alcohol. Sometimes, winemakers halt this process before all the sugar is consumed, leaving residual sugar (RS) in the wine. Many wines marketed as "dry" can contain anywhere from 0 to 30 grams per liter of residual sugar.
Unfortunately, the US has no labeling requirements for nutrition, so no one adds it. Additionally, searching for this information online can be complicated.
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Value-driven dry wines often have more residual sugar to enhance their taste. Generally, white and rosé wines tend to have higher levels of residual sugar to counterbalance acidity. In contrast, European wines from regions like France, Italy, and Greece often prioritize dryness.
Alcohol Content
Alcohol can slow down your body’s ability to produce ketones. When the liver processes alcohol, it temporarily postpones the burning of fat for energy.
Wines with higher alcohol levels, such as Shiraz, Pinotage, Zinfandel, and Grenache, are naturally high in sugar.
Best Keto-Friendly Wines
Ideally, a keto wine should have low alcohol (13.5% ABV or less) and little to no residual sugar. A dry wine with approximately 108 calories (from alcohol) and 0 carbs per 150 ml (~5 oz) serving is an excellent choice.
Red Wines
- Merlot: A red wine that tends to be sweeter than other dry reds. A glass of it usually has about 3.7g of carbs.
- Cabernet Sauvignon: The quality of Cabernet Sauvignon depends on how old it is. It tastes darker and fruitier if bottled less than five years, while it tastes earthier if it’s been sitting for about five years.
- Pinot Noir: This red wine has a light body and hints of cherry, along with floral and spicy notes and about 3.4g of carbs per serving.
- Chianti: Originating in Tuscany, Chianti grapes range from 75% to 100% Sangiovese, with a standard glass containing only 3.9g of carbohydrates per serving. Some wineries offer bottles with only 1.2g of carbohydrates per serving.
- Nebbiolo, Bordeaux, Chianti, Rioja, Xinomavro: European wines (France, Italy, Greece, etc.) tend to prioritize dryness
White Wines
- Chardonnay: The most popular white wine, Chardonnay, can range from toasted and buttery to clean and crisp. Its flavor is highly customizable due to the grapes’ lack of distinct taste.
- Sauvignon Blanc: This dry and crisp white wine is an excellent choice, with approximately 2 grams of carbs per serving.
- Italian Pinot Grigio: This light and crisp white wine has a fruity flavor profile, typically including citrus, pears, green apples, and nectarine, with a hint of honeysuckle in the background.
- Dry Riesling: Despite the misconception that German Riesling is sweet, most Riesling wines are relatively dry.
- Sparkling wines: Sparkling wines marked with “Brut,” “Extra Brut,” or “Brut Nature” typically have the lowest amounts of residual sugar. Expect 1.5g carbs per glass or less.
Maker Wines
Dry wines from reputable small producers generally have minimal residual sugar (<1 g/L) and very low carbs (<3 g) per serving.
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The Maker wine portfolio, for example, features wines from high-quality, small producers across various California wine regions, all with less than 3g of carbs and zero grams of sugar per 5 oz. serving. Maker Bubbly Sauv Blanc and Maker Bubbly Rosé by Bodkin Wines are both "Brut Zero" with 0.0 g of sugar and 11% ABV, making them excellent keto-friendly choices.
Wines to Avoid
Avoid wines with higher sweetness levels (anything above 30 g/L RS or 4.5g carbs). Sweet wines like Moscato, Port, and other dessert wines should be avoided due to their high carbohydrate content.
Wines with higher alcohol and sugar content, such as inexpensive wines from mega-wineries that may have added sugar, should also be avoided.
Moderation is Key
Even with keto-friendly wines, moderation is essential. For males, moderation means no more than two glasses per day, while for females, it’s one glass per day.
How Alcohol Affects Ketosis
Alcohol won’t throw you completely out of ketosis, but it will gradually slow the process. When you drink wine, the liver prioritizes processing the ethanol, temporarily putting fat burning on hold.
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Individual Differences
Everyone’s physiology is different, and some individuals may need to moderate their alcohol consumption more than others. Consulting a doctor or nutritionist is recommended to determine your unique situation.
Initial Adjustment Period
When first starting the keto diet, it may be best to abstain from alcohol altogether while your body adjusts. After this period, you can gradually reintroduce dry wines into your diet.
Additional Tips
- Read Labels Carefully: Look for wines labeled as "fermented to dry," which indicates low residual sugar.
- Inquire About Nutrition Information: If calorie, carb, and residual sugar information isn’t readily available, ask the producer.
- Be Aware of Serving Sizes: Many alcohol brands report calories, carbs, and sugar per serving, with varying definitions of what constitutes a serving.
- Choose Quality: Opt for premium wines from smaller, independent winemakers focused on biodynamic farming and sustainable or natural winemaking processes.
Potential Side Effects
The ketogenic diet lowers alcohol tolerance, increasing the likelihood of severe hangovers. Drink keto wines with low carbohydrate content to avoid disrupting your keto diet.