Alcoholic beverages on Keto diet: Recommended drinks and beverages to steer clear of
For those following a ketogenic diet, understanding which alcoholic drinks fit into the low-carb lifestyle can be a challenge. Here's a breakdown of keto-friendly and high-carb alcoholic beverages to help you make informed choices.
When it comes to alcohol, not all drinks are created equal in terms of carbohydrate content. Beers and drinks with high sugar content, such as wine coolers, contain the most carbs, while spirits like vodka, gin, tequila, and whiskey contain none when consumed straight without sugary mixers.
One glass of a wine cooler averages around 25 grams of carbs, making it a drink best avoided on the keto diet. On the other hand, dry wines, typically containing about 2 grams of net carbs per 5 ounces, are generally okay in moderation on a keto diet. Dry champagne and certain sparkling wines are also lower in carbs, making them suitable choices.
Hard seltzers, with low sugar content, are another good option for those on a keto diet. For instance, one brand contains about 3.6 grams of sugar per 330 ml can, making it a suitable fit for a low-carb lifestyle.
However, there are certain alcoholic drinks to steer clear of due to their high carb content. Beer, with an average of 13 grams of net carbs per 12 ounces, is generally too high in carbs for strict keto dieters. Sweet mixed drinks and cocktails, often laden with added sugars and syrups, should also be avoided. Dessert wines like Muscato, Tokaj, Ice Wines, and fortified wines (Port, Sherry, Madeira) can have 5 grams or more of carbs per glass, making them unsuitable for the keto diet. Sparkling wines and sweet wines with higher sugar content should also be avoided or limited.
Mixers such as energy drinks, juice, cola, and lemonade are high in carbs, so it's best to opt for zero-carb options like club soda or sparkling water. When it comes to spirits, mixers can quickly increase the carb count. However, mixers containing artificial sweeteners are some low-carb options.
When following a keto diet, it's crucial to remember that the body's main source of energy is carbohydrates. When a person consumes fewer food sources containing carbs, the liver breaks down fat reserves into chemicals called ketones. The ketogenic, or keto, diet is a high-fat, low-carbohydrate diet.
Most keto diet plans recommend that people consume 20-50 grams of carbs per day. Therefore, it's essential to be mindful of the carb content in alcoholic beverages to ensure they fit within this daily allowance.
In summary, the best keto choices are pure spirits without sugary mixers, dry wines, and low-sugar hard seltzers. Beers, sweet cocktails, dessert wines, and sugary mixed drinks should be avoided to maintain ketosis and low carb intake.
- Spirits like vodka, gin, tequila, and whiskey have no carbs when consumed straight without mixers, making them suitable for a ketogenic diet.
- Dry wines, usually containing about 2 grams of net carbs per 5 ounces, can be consumed in moderation on a keto diet.
- Hard seltzers, with low sugar content, can be a good option for those on a keto diet as they contain fewer carbs.
- Beer, with an average of 13 grams of net carbs per 12 ounces, is too high in carbs for strict keto dieters.
- Sweet mixed drinks and cocktails, often laden with added sugars and syrups, should be avoided on a ketogenic diet.
- Dessert wines such as Muscato, Tokaj, Ice Wines, and fortified wines (Port, Sherry, Madeira) are high in carbs and unsuitable for the keto diet.
- When following a keto diet, it's important to be mindful of the carb content in alcoholic beverages to ensure they fit within the daily allowance of 20-50 grams of carbs.
