How To Shop For Low Carb Wines
Although wine is typically much lower in carbs than beer and other sugary cocktails, there are still a few downsides to drinking on a Keto diet. Alcohol can hinder your weight loss efforts because your body tends to burn alcohol first before fat, slowing ketone production. Imbibing also can increase our appetites. But no need to stress about every sip! You can still enjoy an occasional tipple with these tips for finding the best low carb and keto-friendly wines.
Can I Drink Alcohol On Keto
Alcohol can be part of your keto diet. Just know that whenever you drink alcohol, that is your bodys first priority. For the time that it takes your liver to process the alcohol, youre no longer burning fat for fuel. Since your body considers alcohol a poison, it will burn that energy first.
However, if you choose low or no sugar alcoholic beverages, you can drink alcohol and stay in ketosis.
My favorite beverage for this purpose is Dry Farm Wines. They test every wine to be under one gram of sugar in the ENTIRE BOTTLE, plus they test for lots of other things too! If you want to learn more about why their wines are the best and see how I drank half a bottle and stayed in ketosis, go check out my Dry Farm Wines review.
Comparison Of Keto Wine To Other Alcoholic Drinks
Wine is preferable for people who undergo a keto diet because it has lower carbs than other alcoholic drinks. Distilled spirits such as gin, rum, whiskey, tequila, and vodka have zero carbohydrates due to the removal of sugar through distillation.
However, most cocktails and mixed drinks that use these spirits are made with syrups, sodas, and high-sugar juices. An example of this is Long Island Iced Tea which has 33 g of carbs per 8.3 ounces due to the combination of lemon juice, cola, and simple syrup.
Another drink that is not ideal for a low-carb diet is beer because it has starch that is high in carbs. A can of beer is about 12 ounces and has more than 12g of carbohydrate content.
Wine coolers also have high carbohydrate content. Smirnoff has about 26g while Breezer has 30g, so you should not consume them on a keto diet.
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What Can I Do If I Still Want To Drink Wine During Keto Diet
As we mentioned, drinking a glass of wine here and there is not going to take you out of ketosis, or set you back too much in your diet goals. The important thing though is that you want to be aware of what youre drinking, how much youre drinking, and how that will affect your overall goals of staying low carb, high fat.
They do make low carb and low sugar wines, you will just have to do some research to find a company or brand that makes these types of wines. Often times wine labels will not have that sort of information on them, but if youre searching out specific keto friendly wines, you should have no problem finding a brand that you can pick up at your local grocery store that others have tested. The key to everything is moderation, so as along as you can find that comfortable middle ground, and not go overboard with the wine, you should be able to enjoy a glass of wine during the week without worrying about it affecting your keto diet.
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Making Keto Glhwein/ Gluhwein
So weve already determined that finding a nice, dry red wine and using an alternative sweetener is the key to making gluhwein keto. So what about the fruit? Its really just for garnish. The few orange slices youre adding to the keto syrup adds a negligible amount of carbs. What can add some significant carbs here is the addition of Grand Marnier, which is pretty traditional and definitely tastes good.
If youre trying to avoid all sugar, youll want to leave the Grand Marnier out of your keto mulled wine. However, if you decide its worth it, every half ounce will add about 3 carbs to each drink. Another alternative would be to use an orange extract some additional sweetener and vodka to replace the higher alcohol content of the liquor.
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.
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How Much Should We Drink On Keto
Most short-term, in-depth keto diets do not recommend drinking alcohol at all.
That said, if youre working on a longer-term nutrition lifestyle change, your best bet is likely the moderation model:
- No more than 2 drinks per day for men*
- No more than 1 drink per day for women*
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, were still not sure if we burn alcohol calories as efficiently as other calories.
In case youre wondering: The reason why women cant drink as much is because women have less alcohol-digesting enzymes than men. Its a shame, but also a fact.
*As we all well know, everyones physiology is different and some lineages ought to moderate more! Talk to a doctor or nutritionist about your unique situation.
Last Word: Drink Wine Even If Its Folly
If youre seriously committing to the keto thing, you might want to stop drinking altogether while your body adjusts. After this process, you might be able to start adding dry wines back into your diet.
Whats life without living a little?
You can do it. Salut!
Do The Math Yourself
Carbs: Take residual sugar level in grams per liter x 0.15 = grams of carbs per 150 ml serving.
Alcohol calories math:
What We Learned On Our Hunt For Keto Wines
Bad News: youre not going to see RS listed on the label.
The US has no labeling requirements for nutrition, so no one adds it. Additionally, we found searching for this information online complicated.
It took me multiple back-and-forth emails to squeeze this information out of one producer.
Good News: Many wines will fit the bill! On our searches, we discovered a few key clues:
What Wines To Avoid
Wines with higher alcohol levels include varieties like Shiraz, Pinotage, Zinfandel, and Grenache. You cant blame them for it. Theyre naturally high in sugar.
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The Best Wine For Keto And The Worst
You dont need to know the difference between a Sauvignon Blanc and a Cabernet Sauvignon, or a Pinot Grigio and a Pinot Noir, to know your way around a wine list. Weve put together a handy guide to help you understand which wine has the least carbs and sugar, and which ones to avoid on a keto diet.
List Of Best White Wines For Keto
1. Pinot Blanc
Since it has the least amount of carbohydrates and sugar, Pinot Blanc is probably the best dry keto wine.
With only 2.9 grams of carbohydrates per glass, Pinot Blanc is the only keto wine that can stay below 3 grams .
However, there is not much difference between the carbohydrate levels of the best keto-friendly white wines.
Therefore, we only range between 2.9 and 3.8 grams of carbohydrates, although there can, of course, be minor differences between producers.
2. Sauvignon Blanc
Sauvignon is mainly known for its freshness. However, due to the worldwide cultivation, there are significant differences in the taste of Sauvignon Blanc.
While in Austria and Germany, the note of freshly cut grass is characteristic, in New Zealand, for example, the grape variety can have nuances of coconut or pineapple.
In a glass of Sauvignon Blanc, you will find only 3 grams of carbohydrates on average .
3. Pinot Grigio
After Sauvignon Blanc, Burgundy varieties once again dominate the list of the best keto wines.
The next grape variety is known as Pinot Gris, Pinot Grigio, or in German, Grauburgunder. A glass of Pinot Gris holds just over 3 grams of carbohydrates .
Hence, Sauvignon Blanc just slightly beats Pinot Grigio among low-carb wines.
4. Chardonnay
In contrast to the tangier Sauvignon Blanc, Chardonnay is a fuller-bodied grape variety. Nevertheless, both wines are considered dry.
5. Riesling
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The 18 Best And Worst Keto Beer Wine And Alcohol Options
But we want to be realistic, and help you make keto a lifestyle, rather than an unsustainable diet. So first, we’ll go into how to drink on keto without sabotaging your progress. Then we’ll get into the best options to do so.
Some drinks are much more keto-friendly than others, so here are our recommendations for the best keto-friendly beers, wines, and liquors.
How Much Sugar Is In Wine
The amount of sugar in wine varies not only based on the type of wine it is but also on who’s making it. Winemakers can alter the sweetness of wine in a variety of ways. They could halt the fermentation process so that more residual sugars are left in the finished product. They could also add sugars not to mention a host of other undisclosed additives that’ll make you think twice before pouring yourself a glass. Here are some examples of the sugar content in popular types of wine:
- Dry red wines: Favorites such as Pinot Noir, Merlot, and Cabernet Sauvignon generally contain between 3-4 grams of sugar per glass.
- Dry white wines: Popular choices like Chardonnay, Pinot Grigio, Pinot Blanc, and Sauvignon Blanc typically range from 2.5-3.5 grams of sugar per serving.
- Brut wines and Champagne: Whether sparkling or still, most brut has fewer than 3 grams of sugar per serving. Usual Wines sparkling brut has 0 grams of sugar.
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Menage A Trois Red Blend
Flavor: This ones a really light red blend. Its pretty mild and works well with more stuff.
Heres what it looks like:
Best pairing: Go for dark meats with this one. I think this pairs well with smoked meats, too. Definitely throw in some brussels sprouts. Heres a recipe for my fav brussels that even picky eaters will like!
What Makes Wine A Popular Choice For Low Carb Diets
There are some rather obvious drink choices to exclude while going keto. Beer comes to mind immediately because its quite carb heavy. However, drinks like wine are rather popular amongst low carb dieters. Here are just some of the reasons why:
- You have a lot of options when it comes to dry wines. They are widely considered to have the most low carb wine options available.
- Most dry wine varieties contain less than one gram of net carbs per fluid ounce.
- Red wine in particular is a good source of antioxidants. One such antioxidant is a polyphenol known as resveratrol, which is known to provide some protection against heart disease .
- Wine can be used as a base to make a variety of keto-friendly cocktails and drink recipes.
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Is Wine Keto Look For These Measurements
Your target should be a wine with a low alcohol content of 13.5% ABV or lower. It should feature a residual sugar measurement thats in the single-digits of grams per liter. A cabernet sauvignon is your best bet when looking for a very dry red wine, and wines like chardonnay and riesling will often fit the bill among white wines. This should offer you wines with less than 1 gram of carbs per serving, and that keeps the calories around 110 or less per glass .
Sparkling wines also tend to have low residual sugar. If youre having trouble finding this information, you can look for a tech sheet. These are easy to find at most wine sellers online. If youre in person, most shops should be able to supply them.
