Wines To Avoid When Youre On Keto
If youre serious about staying in ketosis, you need to steer clear of the following wines below. The reason is that these wines have higher sweetness levels which imply that they contain more carbs and sugar.
- Port Surprisingly, port wines can contain as much as 20 grams of carbs per glass. Port wines are typically taken as dessert wines 2.
- Moscato Popular for its sweet peachy flavors, moscato comes in various styles sparkling, semi-sparkling, still, and pink. A serving size of 5 oz carries 11 grams of carbs 3.
- Riesling This white aromatic wine may be a famous collectible, but it has a sugar content that reaches 14 grams per 5 oz. Its definitely not a good choice for you.
- Wine coolers A combination of wine and fruit juice, wine coolers can have 13-14 grams of carbs per glass.
- Sangria Red or white, it doesnt matter. While theyre popular for birthday parties and other occasions, sangria wines are to be avoided by ketoers since they carry 18 grams of carbs per glass 4.
If youd also like to know what other keto alcoholic drinks you can have aside from wine, check out this article.
Keto Wine: 10 Best Low Carb Wines
Drake is famous for a lot of things, including the quote, Seven days without wine makes one weak. Though thats not based on a clinical study, if you can relate to it, then we can say with scientific certainty, youre really into wine. If youre reading this article youre also probably into keto and wondering if theres such a thing as low-carb keto wine.
Luckily there are many low-carb wines you can enjoy on a keto diet.
Here are our tips for selecting the best keto wine, and a list of the 10 best keto wines to choose from.
Why Wine Is Keto
Wine is usually reduced to the fact that it is an alcoholic beverage. However, contrary to popular belief, even alcohol can be healthy.
According to this Dutch study, moderate alcohol consumption can extend life by up to five years compared to abstinence .
In addition, one study found that moderate alcohol consumption carries the lowest risk of heart disease. But, of course, we are talking about a single glass of wine a day .
But while spirits and beer can have adverse effects, wine consumption can reduce cardiovascular disease mortality.
According to the Copenhagen City Heart Study, even 3-5 glasses of wine a day could reduce mortality by an astonishing 50% .
The secret behind this lies in the production of the wine.
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Hungover Why And How To Help
Simply put, the state of being hungover is caused by DEHYDRATION. The fix? DRINK MORE WATER.
While drinking alcohol, DRINK WATER. Got home safe and going to sleep? DRINK WATER. Wake up feeling icky? DRINK WATER. Water will cure and prevent hangovers better than any spicy, gingery, supplement, raw egg tonic anyone can try to sell to you. The answer is water. Between drinks at the club or bar, down a cup of water. Do this a few times and it will help immensely. Avoid that nausea, headache, fatigue, and misery with this easy fix.
The best hangover cure is lots of water, some aspirin to speed up recovery and a good lounge on the couch. Chill and recover. Rinse and repeat.
Health & Wellnessmom Loses 82 Pounds By Tracking What She Eats While On Keto Diet
The most important factor in enjoying keto wines is perhaps the portion. RS and overall carbohydrate content are determined by a 5-ounce glass. Anyone who drinks the bottle will probably get knocked out of ketosis. The second factor is the type of wine. The kinds with the least RS are champagne, pinot grigio, pinot noir, cabernet sauvignon, chardonnay, and sauvignon blanc. Higher carb wines tend to be sweeter and include Riesling, zinfandel, port wine and dessert wines.
But in order to be sure a wine is really keto, the process has to be monitored to ensure full fermentation, low sugar and ideally, lower alcohol and no additives. Third-party labs can also test for carb content.
Even though certain wines may be acceptable on a keto diet, its better not to indulge in them daily. Stick with the general guidelines for wine consumption, which includes no more than one 5-ounce glass a day for women and no more than two glasses for men. If necessary, use ketone testing strips to stay on track.
Then sit back, relax and enjoy that glass of wine.
Kristin Kirkpatrick, MS, RDN, former lead dietitian at Cleveland Clinic and founder and president of KAK Consulting, LLC., is an award-winning dietitian, best-selling author and nationally recognized speaker and writer. Follow Kristin while she works to help people live longer and better , with the worlds greatest need in mind, good health.
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Why Dryness Matters For Keto Wine
A good keto wine should contain very little residual sugar. In the wine-making process, yeast consumes the grape sugar to produce alcohol. That process might be stopped early to create wines with a bit of residual sugar left over. A lot of wines have some residual sugar because it complements and blends into the taste well. A very dry wine is one where that process is allowed to continue, and so it has very little residual sugar.
Be aware that dry is also used to describe a taste quality not all wines that are described as dry cut this sugar down that much. They can still have as much as 30 grams of residual sugar per liter.
Can You Have Red Wine On The Keto Diet
The good news is that it isnt as bad as you might think. Because wine has fewer carbs than beer, most keto dieters choose wine, Andreas Eenfeldt, MD, writes for Diet Doctor. Phew! Thankfully, a very dry red or white wine can be consumed in moderation while on the keto diet.
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Low Carb & Keto Baking Replacements
Baking can be a challenge when it comes to a low-carb, ketogenic diet. Baked goods and carbs will seem synonymous at first, but with just a few swaps, youll be able to make keto versions of all your favorite guilty pleasures.
Flour -> Almond Flour and Eggs
Although almond flour doesnt provide the same texture and rising ability as normal all-purpose flour, its a much healthier option and filled with delicious fats that can help us reach our nutrient goals for the day.
Almond flour works extremely way as a replacement for all-purpose flour, giving us cakey textures and by using eggs, we can achieve the rising were looking for.
Alternatives include coconut flour with added eggs, but keep in mind that the texture does change when you do this. To learn more about how to mix and replace different keto flours, read through our guide to keto flour substitutions.
Chewiness -> Flaxseed Meal, Psyllium Husk
Chewiness is definitely something we look for when we make dense cakes, bread, or mostly anything thats a low-carb version of the real thing.
My absolute favorite way to add that chewy texture is by incorporating psyllium husk in the recipe. Keep in mind that psyllium is very absorptive, so extra liquids may be needed to combat this.
Breadcrumbs -> Pork Rinds
Alternatively, you can use pork rinds inside of meat as a filler instead of breadcrumbs. For example, in our Keto Gyro recipe, we sub pork rinds to provide the texture that bread is usually used for.
Its Possible To Enjoy Keto Wine While Staying Low
When youre ditching carbs, lowering your sugar intake, and trying to live a healthier lifestyle, oftentimes one of the first things to go is drinking alcohol. But while you might be saying goodbye to donuts, chips, and sugar-filled margaritas on the keto diet, you can still enjoy a glass of wine and stay in ketosis.
The key is to keep your alcohol consumption in check and choose dry, low-carb wines that wont send your blood sugar soaring. So go ahead and get yourself a Usual Wines mixed pack featuring red, brut bubbly, and dry rosé. You wont have to worry about kicking yourself out of ketosis, and your taste buds and macros will thank you.
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A Look At The Ketogenic Diet
In recent years, carb has become a dirty word! We blame carbohydrates for a multitude of sins, but lets get real: they are one of the three main classes of foods , and they are a source of energy. Now, heres where carbs get a bad rap: they are primarily sugar and starches that the body breaks down into glucose or simple sugar. Your body burns this as fuel, and excess is stored as fat.
Keto forces your body to burn fat instead of carbohydrates for energy. To do this, your body your liver specifically has to create ketone bodies, a type of fuel made from stored fat.
Getting to a state of ketosis, the metabolic state in which the body starts to use fat as fuel, means you need to drastically limit your carbohydrates , watch your protein intake, and boost the number of healthy fats you consume.
Now fat is another class of food that weve grown to fear. But with the keto diet, you need to make sure to get enough high-quality fats into your diet. This is the fuel your body will burn. In a 2000 calorie diet, for example, a breakdown may look like:
- 165 grams of fat
- 75 grams of protein
- 40 grams of carbohydrates
Now, fruits and vegetables have lots of carbs. Followers of the keto diet restrict themselves to a certain amount and stick to a small portion of fruit, especially berries, and leafy greens such as kale, spinach, and Swiss chard, as well as onions, garlic, mushrooms, cucumbers, celery, summer squash, asparagus, brussels sprouts, and broccoli.
How Does Alcohol Affect Ketosis
Alcohol contains carbs, and carbs affect ketosis. If your carb intake is high, then you wont be able to burn fat instead of carbs. Conversely, if your carb count is low, then you have a better chance of achieving ketosis.
The keto diet also changes how alcohol affects your body. Once youre in ketosis, your body will have a much lower alcohol tolerance. Why? Because when you consume carbohydrates, it creates a bit of a buffer for your body when breaking down alcohol. But if you remove that cushion by depleting your bodys storage of carbs, alcohol strikes your system faster and stronger.
Even if youre just having a couple of glasses of wine, your body will process any amount of alcohol much faster, and youll likely feel the effects sooner. You may even end up with a hangover. While there isnt a ton of medical data to prove it, there is plenty of anecdotal evidence that suggests wine with higher sugar content can worsen a hangover.
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Keto Wine #: Cabernet Sauvignon
Cabernet sauvignon is one of the most beloved red wines in the world. And the dry varieties are some of the keto-friendliest. Consider pairing cabernet with keto meals dripping with healthy keto fats, along with mildly flavored dishes. Its own own robust flavors means it doesnt mix well with spicy foods.
Drink This Not That: Your Guide To Low
McKenzie Hagan | February 15, 2021
As a wine lover, you might be wondering if you can still enjoy your favorite vino while maintaining a low-carb lifestyle. Maybe you’re following a paleo or keto diet and want to make sure that having a glass of wine isn’t going to throw your health goals off track.
Well, we have good news: Wine can certainly be part of your low-carb diet, you just have to choose the right types of wine in other words, low-carb wines. Join us as we delve into the topic of low-carb wine, including what it is, which varietals are best when you’re counting carbs, and which wines you should avoid altogether.
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Can You Have Wine On The Keto Diet
Fortunately, there are some keto-friendly wines that you can drink while maintaining ketosis.
The best keto and low-carb wines are so-called dry wines with as little residual sugar as possible.
Since many wines are low in sugar due to their natural aging process, we dont necessarily rely on a low-carb wine designation.
Sweet wines, unlike dry wines, have a much shorter fermentation process. Because the yeast feeds on the grapes natural sugars during the fermentation process to produce alcohol, the result contains less sugar.
Nevertheless, this does not mean that wine, in general, contains hardly any sugar.
The shorter the fermentation process, the more sugar remains. This leftover sugar contributes to the sweet, fruity taste and many carbohydrates in the wine.
For this reason, you should look for the term dry when choosing wine so it doesnt throw you out of ketosis.
Low Carb Keto Cocktail Recipes
Now that you know everything you need to know about alcohol on keto, Im excited to share some low carb keto cocktails that you can make at home!
These keto friendly, low carb alcoholic drink recipes are all naturally low in sugars and super easy to make:
- Keto Skinny Margarita This 5 ingredient skinny margarita low carb, paleo, and naturally sweetened.
- Keto Mudslide You wont believe that this dessert drink is keto-friendly!
- Skinny Raspberry Lime Rickey This beautiful cocktail has just 16 calories and 4 grams of carbs per serving.
- Low Carb Margarita Sorbet The perfect summer dessert for a Mexican meal.
- Copycat Baileys Irish Cream Youll want to pour this decadent drink in just about everything.
- Barbados Rum Punch This one will have you feeling like youre on the beach.
- Tequila Sunset This infused tequila gives great flavor to this drink, and looks pretty, too!
- Wild Berry Mimosa Perfect for parties, this bright drink is super festive.
- Keto Low Carb Mojito This is currently my favorite keto alcoholic drink recipe! My husband actually came up with it by modifying a mojito at a restaurant and asking them to leave out the simple syrup. You can order it at virtually any bar , but its easy to make at home as well. Find this skinny mojito recipe below!
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What Should I Avoid To Drink The Best Keto Wine
Wines that are best left on the shelf if youre on keto? It probably wont come as a surprise that sweet wines and dessert wines have a great deal of residual sugar. Youll want to either eliminate or save these for cheat days or a special treat: ice wines, port, moscato, shiraz, and zinfandels. Off-dry wines probably wont fit the bill either. Wines that have alcohol content on the high side are high in sugar, too. These high-alcohol content wines might need to be completely off the table.
Alcohol Can Increase Hunger Or Cravings
Urban dictionary defines this as drunchies aka drunk munchies, but there is actually some science behind it. Essentially, your brain goes into starvation mode because certain neurons that deal with hunger are activated when you are intoxicated. In addition to alcohol reducing self-control, alcohol make it difficult to stick on your diet.
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Benefits Of Red Wine For Keto
Surprisingly, red wine, which tends to be sweeter, helps lower blood sugar and insulin levels .
Therefore, red wine is ideally drunk with a meal. This way, it helps keep blood sugar and insulin in the basement, which reduces the risk of a meal throwing you out of ketosis.
Youre probably familiar with the classic image of a French family having dinner. Rightfully so, a bottle of red wine is not to be missed.
For this reason, French people probably have half as much cardiovascular disease as Americans .
Red wine with a meal prevents blood pressure from rising. In addition, red wine protects the endothelium of blood vessels from cholesterol residues and glucose.
Since French people generally drink more alcohol, this fact is also known as the French Paradox .
A Few Caveats About Keto Wine
While you can certainly drink alcohol on a keto diet, you may want to reconsider doing so for the following reasons:
- The effects of alcohol makes it easier to overeat and drink more. The higher the alcohol content, the more likely you are to sabotage ketosis.
- Alcohol consumption switches off your fat-burning potential. Your body prioritizes getting the alcohol out of your system overusing your fat for energy. This may slow down or even stall weight loss and ketone production.
- You may have a lower alcohol tolerance. There are many anecdotal reports of lower tolerance and worse hangovers when youre running off ketones.
Even though its fine to weave a drink into your weekly keto meal plan here and there especially a glass of low-carb wine it shouldnt be something you do every day. Especially if weight loss is your goal.
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