Is a glass of wine or a small beer enough to ruin your efforts, knock you out of ketosis, and wreck your keto lifestyle? You might be surprised by the answer. But, unfortunately, there’s a lot to think about when it comes to drinking and the keto diet.
Here’s everything you need to know about how happy hour on weekdays affects your keto macros, as well as the best and worst keto cocktails to try.
Can I Drink Alcohol On A Keto Diet?
You will be glad to find out that you may enjoy alcohol and still see great results even if you are on a keto diet, but some criteria need to be followed. So you need to be careful about the amount of alcohol you consume and what type it is.
Because it supplies calories, alcohol is considered the fourth macronutrient. Alcohol has approximately twice as many calories as protein and carbohydrates, delivering around seven calories per gram consumed.
This is significant because calories still count on the ketogenic diet, especially if you attempt to reduce weight. And, because a single serving of alcohol can contain a lot of calories, it can be easy to overdo it, slowing your weight reduction or, worse, causing weight gain. Furthermore, unlike other macronutrients with various health and nutritional advantages, alcohol has very little nutritional value.
Is it true that alcohol converts to sugar in the body?
No, alcohol is not turning into sugar. It is the contrary. The consumption of alcohol tends to reduce the blood glucose level. That’s because the number of calories in alcoholic drinks is mostly coming from alcohol.
Many alcoholic drinks, on the other hand, include carbohydrates. Carbs in drinks reach your bloodstream faster than comparable calories in foods like pasta or bread. As a result, alcohols containing sugar can quickly knock you out of ketosis!
Best Keto Alcoholic Drinks
The best keto alcohol beverages include no carbs, or they contain only a tiny quantity and have a low-calorie count. However, because alcohol does not have a nutrition label, it might be difficult to determine which types of alcohol are appropriate for a ketogenic diet.
So here we are to help you with the most elaborate list of alcoholic beverages accepted on a keto diet.
There are a variety of keto-friendly wines and champagnes to choose from. The trick is to select dry wines, which contain very little residual sugar after fermentation and therefore are low in carbohydrates.
- White Wines – If you enjoy white wine, we have some exciting news for you! Residual sugar is minimal in dry white wines like Sauvignon Blanc and Brut Champagne. They are light-bodies and contain fewer carbohydrates than dry reds. Furthermore, dry whites have a fruity flavor, so if you want sweet wine but don’t want to consume carbohydrates, try a dry white wine instead.
- Red Wines – The “French Paradox” refers to the finding that the French have low rates of heart disease because of the consumption of red wine. Many studies have indicated that moderate intake of red wine can lower the incidence of heart disease and stroke, so there may be some truth to this. It’s worth noting, however, that excessive intake raises the danger.
It’s no secret that many beers are high in carbohydrates, making them inappropriate for anyone on a keto diet. However, there are also lighter choices, such as pale lagers, which have an average carb content of 5.8 grams per can. Because the number of carbohydrates in different brands and types of beer varies greatly, you should check out the nutritional values of your preferred lager online before drinking it.
Light Carb Beer Vs. Light Alcohol Beer?
Low-carbohydrate or low-sugar beer, which you desire on a keto diet, is frequently referred to as light beer.
Please read the entire sticker off the bottle! Some beers say they’re sugar-free, but that doesn’t imply they’re carb-free! Carbs may be found in the form of starch, which isn’t technically sugar but is nonetheless digested and converted into glucose, causing you to exit ketosis!
Here is an example:
There is, however, hope for beer drinkers on the keto diet. Some light beers have fewer carbs than others, and a higher-carb drink now and again won’t knock you out of ketosis. Nevertheless, it’s a good idea to inform yourself upfront, so you don’t have to waste time scouring shop shelves for the lowest carb keto beer.
Here are some great keto beer options for when you are in doubt:
- Corona Premier
- Miller 64
- Rolling Rock Green Light
- Greens Trailblazer
- Michelob Ultra
- Beck’s Premier Light
Keto Hard Liquor
Most clear liquors (vodka, whiskey, gin, scotch, brandy, rum, and tequila) have 0 grams of carbohydrates and sugars on their own, making them keto-friendly when consumed in moderation.
Is Vodka Keto?
Vodka is a great choice for anyone on a low carb or keto diet because it’s versatile and carb-free. But, there’s a reason why vodka soda is so popular among health-conscious partygoers!
Is Whiskey Keto Friendly?
Whiskey fans can still have their favorite strong liquor (in moderation, of course) while they are on a keto diet. You can enjoy it simple as it is, but you can also try doing other whiskey-based cocktails using keto-friendly ingredients too.
Rum, like other pure spirts, is carb-free alcohol. However, keep in mind that many classic rum-based cocktail recipes call for soda or juice as mixers.
Gin has no carbohydrates, so it’s a good alternative for your next keto drink. But make sure that you use something with less sugar than juice to enjoy it with.
What Cocktails Can I Drink on Keto?
If you prefer a mixed drink, be sure to avoid sugary juices, sodas, and store-bought cocktail mixes when choosing your mixers.
For example, if you like tonic water, make sure to choose diet tonic because ordinary tonic water includes upwards of 25 grams of sugar per glass. You may also drink your keto-friendly alcoholic drink, simple as it keeps things easy and carb-free. However, if you’re searching for a cocktail, here are some keto alcohol drink ideas to get you started:
- Vodka Soda -This cocktail, prepared simply with vodka, club soda, and a lemon or lime wedge, is the king of keto vodka beverages. What’s not to like about something this simple, refreshing, and no carbs cocktail?
- Keto Moscow Mule For this boozy keto drink recipe, you’ll only need a few ingredients: vodka of choice, diet ginger beer, lime juice, and crushed ice.
This drink, traditionally made with whiskey, orange bitters, and a sugar cube, may be made even lower carb using your preferred low carb sweetener.
A standard mojito — made from rum, lime juice, mint, sugar, and soda water — contains just 5 g of net carbs. You can lower carbs by using your favorite keto sweetener.
Moderation is essential
Although there are many low-carb, keto-friendly alcoholic beverages on the market, it doesn’t imply you should drink them daily. Even low-carb alcohol has a lot of calories but little to no vital elements like protein, fiber, vitamins, or minerals.
Overindulging in liquor might not only raise your risk of nutritional deficiencies over time, but it can also lead to weight gain.
Excessive drinking can create a variety of significant health concerns, including diabetes, heart disease, liver disease, and cancer.
As a result, it’s advisable to limit your alcohol consumption to one drink per day for women and two drinks per day for men.