For many, enjoying a glass of wine is a simple pleasure. However, those following a low-carb diet, such as the ketogenic diet, often wonder if they need to forgo this indulgence. The good news is that wine can be part of a low-carb lifestyle, provided you make informed choices. This article explores the relationship between white wine and low-carb diets, offering guidance on selecting keto-friendly options and understanding their impact on your dietary goals.
Understanding the Keto Diet
The ketogenic (keto) diet is a high-fat, low-carb diet designed to shift the body's primary energy source from carbohydrates to fat, inducing a metabolic state known as ketosis. This involves consuming wholesome fats, moderate amounts of protein, and very few carbohydrates. By drastically reducing carbohydrate intake, the body begins to break down fat for energy, producing ketones.
Can You Drink Wine on Keto?
Yes, you can drink wine on keto, but not all wines are created equal. The key to enjoying wine while maintaining ketosis is to choose wines with low or no carbs. Since the basic tenet of the keto diet involves limiting your intake of carbohydrates, you'll need to stick with wines that have low or no carbs. You can look into low calorie wine or consult a types of wine chart for more options. Many wines have little to no carbohydrates. This is good news because carbs are the nemesis of the ketosis diet. It’s important to note, however, that not all wines are keto-friendly. Let’s figure out which wines to buy and which ones to avoid when following a ketosis-driven diet. Plus, how much should you really be drinking on a diet anyway?
What Makes a White Wine Keto-Friendly?
When selecting a keto-friendly white wine, the primary considerations are low carbohydrate and sugar content. This scenario is a dry wine with 108 calories (from alcohol) and 0 carbs per 150 ml (~5 oz) serving. Not bad! Dry wines are generally the best option because they contain less sugar than sweeter wines. The drier the wine, the lower the carbohydrate content. In addition to dry wines, certain sparkling wines, like Prosecco, can also be keto-friendly due to their low carbohydrate levels. Ideally, a keto wine should have low alcohol (13.5% ABV or less) and little to no residual sugar.
Identifying Dry Wines
Dry wines are the lowest in carbohydrates. But what does “dry” mean exactly? Many wines contain residual sugar from the fermentation process, and the more residual sugar, the more carbs in the wine. Sweeter wines have a shorter fermentation process, which means less time to break down sugar, and therefore more sugar is left behind. (This is also what gives sweet wines their sugary, fruity flavor). Wine is considered dry if it contains 10 grams of sugar per bottle or less. Although it is hard to find a totally dry wine, you can find plenty of keto-friendly wine options if you know what types of naturally low-sugar wines to look for.
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Recommended White Wines for Keto
Despite their light and sweet taste, sauvignon blancs are an excellent choice of keto-friendly wine, with 3 grams of carbs per glass. It’s full-bodied cousin, chardonnay, will set you back about 3.2 grams of carbs per glass. Pair these wines with creamy sauces and seafood. Shop for sparkling wines (i.e. champagne, cava, and prosecco), dry reds like merlot and pinot noir, and whites such as sauvignon blancs. Many bottles will even say “dry” right on the label. Another helpful tip is to look for higher alcohol content wines, as this indicates most of the sugar has been fermented into alcohol.Sparkling wines labeled Brut and Extra Brut typically have the lowest amounts of residual sugar-as little as 1.5 grams of carbs (or less!) per glass. We’ll toast to that!
Here are three specific examples of keto-friendly white wines:
- 2020 Caveau Quinard Côteau de Sous Nant: This 100% Chardonnay from France offers a refreshing experience with a flinty aroma and notes of yellow apple. Its acidity and weight provide a punchy finish.
- 2018 Cesconi Nosiola: An elegant and complex wine from Italy, made with 100% Nosiola grapes. It presents earthy tones and evolves into a structured richness with flavors of dark fruit, spices, and subtle oak.
- 2018 Bioweinhof Toni Schmid Natural Green: This Austrian wine, made from 100% Grüner Veltliner, is bright and refreshing with strong citrus flavors, particularly grapefruit, and a touch of green melon rind.
These dry white wines typically contain around 2-4g of carbs per 5oz glass and are generally lower in alcohol content.
White Wines to Avoid
Watch out for cheaper, budget-driven wines, which tend to have more residual sugar to improve the taste. Other wines with higher carb counts are typically just naturally high in sugar and sweetness. These will also be lower in alcohol content, so if you see a wine with an alcohol content below 13% that is a good sign it has more sugar in it. Avoid the following wines while on a keto diet:
- Riesling
- Moscato
- Wine coolers and frozen wine pops/drinks
Wines with higher alcohol levels include varieties like Shiraz, Pinotage, Zinfandel, and Grenache. You can’t blame them for it. They’re naturally high in sugar. What’s more important to avoid is wines with higher sweetness levels (anything above 30 g/L RS or 4.5g carbs). Sweet wines include Moscato, Port, and other dessert wines. This includes varieties like zinfandel, riesling, and moscato, and any wine with more than 30 g/L residual sugar or 4.5 grams carbs.
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Understanding Residual Sugar
Residual sugar (RS) is the amount of unfermented sugar remaining in a wine after fermentation and is measured in grams per liter (g/L). Value-driven dry wines tend to have more residual sugar to improve the taste. We’ve seen value wines range from about 5-30 g/L of residual sugar. Generally speaking, white and rosé wines often feature some level of residual sugar. Sweetness in white and rosé wines helps counterbalance acidity. For a ketogenic diet, it is important to pay attention to the amount of sugar in the wine. The American Heart Association recommends that people on a keto diet limit their sugar intake to no more than 20-50g of sugar per day. Therefore, if you are looking for a low-sugar wine, you want to look for one with a low RS. European wines (France, Italy, Greece, etc.) tend to prioritize dryness. So you might try more Nebbiolo, Bordeaux, Chianti, Rioja, or even that compelling Xinomavro listed above! 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.
How to Determine a Wine's Carb Content
Most wine labels don’t list standard nutrition facts like other packaged foods, so you may have to do some of your own quick calculations and research to learn more about each bottle’s sugar and carb content. Here’s how:
- Look for the ABV and residual sugar: As either increases, so do the carbs.
- Find a specific wine’s technical information: Search the label as well as terms like residual sugar, fact sheet, and/or tech sheet.
- Calculate carbs: Multiply the residual sugar level in grams per liter (g/L) by 0.15, which will give you the grams of carbs per 150 ml serving.
Keto Wine Brands
With so many types of wine on the market, it's no wonder that finding keto-friendly ones can be confusing.Before we get to the list, it's important to note that many of these wine brands are also gluten free wine brands straight from a gluten friendly winery. That's because carbs and gluten go hand-in-hand. So, if you're looking for keto-friendly wine, the gluten-free symbol can be a great sign.With that in mind, here are the best keto wine brands:
- Fitvine Wine: FitVine is a wine brand with a wide range of low-calorie and low-carb wine options. Their Sauvignon Blanc is a great choice for a low-carb wine because it's still packed with a sweet, fruity flavor without all the added sugar. It's also low in sulfates, which can be very helpful if you have a wine allergy. Best of all, it's still 12%-14% ABV, which is a good wine alcohol content, especially for a low-carb option. This is definitely a white wine worth trying.
- Josh Cellars: If you're looking for a wine brand that isn't focused on offering low-carb and low-calorie options, Josh Cellars is a good choice. They're actually a traditional winery that just happens to put out a number of products that fit the bill. In particular, their Cabernet Sauvignon offers a robust and flavorful glass of wine with only 3.8 grams of carbs. You can't likely have more than one glass, but this is definitely a glass worth having.
- Bota Box Wine: Our final selection for low-carb wine comes in a handy box for easy transport. Bota Box wine offers a great wine for a great price and it's environmentally friendly thanks to the bag-in-box construction. We personally recommend the Pinot Grigio which is only 3.2 grams of carbs. With nectarine, white peach, and light florals you'll truly enjoy smelling wine when you pour yourself a glass of this one.
The Impact of Alcohol on Ketosis
Even low carb varieties of alcohol are still rich in “empty” calories. They supply many calories with little to no essential nutrients like protein, fiber, vitamins, or minerals. While following a keto diet, you may be able to enjoy alcoholic drinks that are low in carbs, like hard liquor and light beer. But those containing carbs and sugar, including many cocktails, may not align with a keto diet. Wines are low-carb beverages in general, but we have to be aware of the fact that when we ingest alcohol, our metabolism works its way to digest it - as soon as possible. In other words, our body stops the fat-burning processes in order to get rid of the alcohol we consumed.
Moderation is Key
If you drink on a diet, stick to moderation. For males, moderation means no more than 2 glasses per day. Most short-term, in-depth keto diets do not recommend drinking alcohol at all. The funny thing about alcohol is that we digest it very differently than other calories. Part of the effort happens with these handy little enzymes called alcohol dehydrogenase. Enzymes help chemically process alcohol calories through our liver, stomach, and kidneys. So, we’re still not sure if we burn alcohol calories as efficiently as other calories. In case you’re wondering: The reason why women can’t drink as much is because women have less alcohol-digesting enzymes than men. It’s a shame, but also a fact. *As we all well know, everyone’s physiology is different and some lineages ought to moderate more! Talk to a doctor or nutritionist about your unique situation.
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Tips for Enjoying Wine on a Low-Carb Diet
- Check the Label: When shopping for wine, check the label for the alcohol by volume (ABV) percentage and the residual sugar (RS) content.
- Prioritize red wines: Red wines tend to have slightly lower carb content compared to white wines. They also offer potential health benefits due to their higher antioxidant content.
- Pair with low-carb foods: When enjoying wine on a low-carb diet, consider pairing it with low-carb foods to maintain balance. Opt for lean proteins, such as grilled chicken or fish, and non-starchy vegetables and salads.
- Stay hydrated: Alcohol can dehydrate the body, so drinking water alongside your wine consumption is crucial.
- Integrating low-carb wines into daily life requires moderation and mindfulness about serving sizes: A standard wine serving is 5 oz / 1,5 dcl. A glass of dry red or dry white wine will have 3-4 grams of carbs.
- Eat a keto-friendly meal before drinking: In addition to choosing the right type of wine, eating a keto-friendly meal before drinking will help balance your blood sugar. Check out our recipes for ideas.
Additional Considerations
- Individual Responses: On the other hand, we are all different and our bodies will respond accordingly.
- Dry Farm Wines: Switch to organic wines that have lesser alcohol content (less than 12.5% ABV) and are naturally sugar free.
Frequently Asked Questions About Keto Friendly Wine
With so many people adopting new diets every day, more and more questions are arising about drinking wine. Instead of giving it up entirely, most people are hoping to keep the delicious substance in their life in some way. That's why there are even gluten-free and vegan wines nowadays. To help demystify how the diet and wine go together, we've pulled together some of the most frequently asked questions about keto-friendly wine. Take a look at the questions with our answers below:
- Can You Drink Wine Every Night On Keto? You probably can't drink wine every night on a keto diet. Since you have an allotted amount of carbs for each day, you need to balance them across your meals and snacks. If you have enough left over, then feel free, but you might want to stick to a glass of wine only occasionally.
- What Is The Lowest Carb Wine? The lowest carb wine is Sauvignon Blanc. Generally, dry wines have lower carbs than their sweeter cousins and Sauvignon Blanc is no different. White wine has an average of 3.8 grams of carbs in a 5 oz standard wine pour, but Sauvignon Blanc only has 2 grams of carbs. This makes it the ideal wine for someone on a keto diet.
- What Is The Best Wine To Drink On Atkins Diet? Like keto, the Atkins diet relies on a low-carb diet, so the same wines are acceptable. Stick to a Sauvignon Blanc for a guaranteed wine you can enjoy, or check out other low-calorie options of wine varietals you enjoy. Just make sure to avoid fortified wines and those with sugar added.