Understanding ketosis and alcohol
The goal of the keto diet is to cut down carb intake to prompt the body to utilise fat instead of carbohydrates for energy production. This metabolic state is called ketosis. To be able to continue utilising fat, the daily intake of carbs should not exceed 10 to 20% of the daily caloric intake.
Drinking alcohol on a high fat diet can increase calorie intake which can temporarily halt the fat-burning process because the body will be metabolising alcohol first before the other nutrients. This may also result in spiking of insulin levels significantly which can lead to disrupting ketosis.
Alcoholic beverages also do not contain the essential nutrients that keto dieters might need to supply in the diet, that is why, it is recommended to only include alcoholic drinks in the diet occasionally.
Choosing Keto Friendly alcoholic drinks
Not all alcoholic beverages are created equally, some may contain higher carb count and but many alcoholic beverages can be included in a low carb diet.
Below is a list of keto friendly drinks that you can choose to enjoy in moderation. These beverages can be low in total carbs and net carbs which can still be beneficial in a keto diet.
Spirits
Spirits, popularly known in the market as hard liquor, are distilled alcoholic beverages with pure and high alcohol content and contain zero carbs. Pure spirits include gin, vodka, tequila, brandy, scotch, cognac, rum, bourbon, and whiskey. Pure spirits like gin, rum, vodka, and bourbon can be drunk stand-alone or used in crafting cocktails with low-carb mixers like diet soda or diet cola, soda water, or tonic water.
Popular brands of spirits are listed below:
- Gin (Tanqueray, Beefeater, Begin Australia, Hayman's, etc.)
- Vodka (Grey Goose, Absolut, Smirnoff, Cîroc, etc.)
- Rum (Bacardi, Bundaberg, Captain Morgan, etc.)
- Tequila (Jose Cuervo, Don Julio, Patron, etc.)
- Bourbon (Jim Beam, Jack Daniels, Southern Comfort, etc.)
Dry red and white wines
Following a keto diet does not mean that one cannot enjoy the sweet bliss of a glass of wine. One should look out for residual sugar which is remnants of natural grape sugars during wine processing. This residual sugar directly translates into carbohydrates which can affect the total carb allocated daily for keto dieters. Dry wine that is not too sweet can be included in a keto diet as it contains lower sugar than sweeter wines (dessert wine) and fortified wines.
Examples of your dry wine are categorised in red and white below:
- Dry red wine (Cabernet Sauvignon, Merlot, Cabernet Franc, Malbec, Grenache, Syrah or Shiraz, 7. Pinot Noir)
- Dry white wine (Sauvignon Blanc, Chardonnay, Riesling, Albariño, Pinot Grigio, etc.)
Light beers
Beers have been labelled as a high carb drink as all beers are crafted through various brewing methods using the cereal malt. While regular beer cannot be included in a strict keto diet, light beers have been created for carb-conscious individuals. One 12-oz low carb or light beer can only have 2-4 grams of carbs which can easily fit the carbohydrate allotment of a keto dieter.
Popular brands of light or low carb beers are:
- Carlton Dry, Pure Blonde, Hahn, Coopers, Better Beer, etc.,
Low carb Cocktails
Low carb cocktails can offer a delightful way for keto dieters to enjoy a glass while still following the keto diet. The key to crafting enjoyable cocktails can sprout from modifying the classic favourites by simply choosing low carb mixers. These low carb alternatives like soda water, diet soda, freshly squeezed lemon juice or lime juice can work wonders in your drinks.
Worst alcoholic drinks to include in a ketogenic diet
While the alcoholic beverages listed above can be included in moderation in a keto diet, some other drinks may contain sugars and carbohydrates that can affect the fat burning process and halt ketosis.
Below is a short list of "maybe" the worst drinks you can include in a keto diet.
Sugary Cocktails and Mixed Drinks
Look into the list of ingredients when ordering as most of these mixed drinks are sweetened with fruit juice, premixed cocktail blends, and other concentrated flavourings. Keto dieters should avoid sugar sweetened drinks as they can have high sugar content and can raise blood sugar levels.
Sweet wines and Dessert wines
As dry wines listed above can/may be included in a keto diet, a few types of wines are best avoided as they are made with a higher sugar content and/or fortified with additional sugars and artificial sweeteners that can reflect a higher sugar and carb content.
Examples of wines that may not be considered as keto friendly drinks
- port, sherry, late-harvest Riesling, Moscato, and Sauternes
Flavoured spirits and sweet mixed drinks
Flavoured spirits and mixed drinks are often used with mixers that are sugar-concentrated and often cut with soft drinks, non-diet soda, pre-mixed fruity flavourings, and seltzers. Before ordering any of these drinks, make sure to look into the ingredients in these flavoured drinks.
Regular Beer
Regular beers have been mentioned above that should not be included in the keto diet as they contain a lot of carbohydrates. One regular 12-oz beer can have 200 kcal and 17 grams of carbs which can almost cover the carbohydrate allowance for a day. The total carbs of regular beer only contain net carbs, which may not benefit a person following a keto diet.
Simple refreshing carb free drink
Ingredients a refreshingly sweet yet low carb Keto Mojito
- 6 mint leaves
- 1.5 oz Vodka
- 2 teaspoons fresh lime juice
- 1 oz soda water
- 0.5 oz diet soda
- lime slices, optional to be placed on the glass.
Instructions:
- Take a cocktail glass and add the mint leaves
- Add an ample amount of ice based on your liking
- Add the rum or vodka, lime juice, soda water, and diet soda to the glass and stir for a few seconds.
- Top with fresh lime slices
- Serve and Enjoy!
Nutrient information:
- 100 kcal
- 0.8 grams of carbs
- 14g alcohol
Conclusion
While alcohol can be enjoyed in moderation on a ketogenic diet, it is important to keep in mind that one should drink alcohol on a keto diet responsibly and learn to monitor alcohol and food intake together when drinking alcohol. Alcohol doesn't always need to be classified as one of those things you can't consume on the keto diet.
Practising moderate drinking and making informed food choices can strike a balance while giving yourself a chance to enjoy each of the occasions involving alcohol into a keto diet.
Written By Author
Joyceren Miyah Genobaña, Expert Dietician & Nutritionist
Reference List & Sources
- Christopher Spoke, Samar Malaeb, A Case of Hypoglycemia Associated With the Ketogenic Diet and Alcohol Use, Journal of the Endocrine Society, Volume 4, Issue 6, June 2020, bvaa045, https://doi.org/10.1210/jendso/bvaa045
- Katerina Penelope Barons, Davina Mann, Liliana Orellana, Mia Miller, Simone Pettigrew, Gary Sacks, Nutrition-Related Information on Alcoholic Beverages in Victoria, Australia, 2021, International Journal of Environmental Research and Public Health, 10.3390/ijerph19084609, 19, 8, (4609), (2022).
- Keira Bury, Danica Keric, Devorah Riesenberg, Lyndal Wellard‐Cole, Simone Pettigrew, Falling through the cracks: How do policies for alcohol marketing apply to zero alcohol products in Australia?, Drug and Alcohol Review, 10.1111/dar.13757, 43, 2, (393-406), (2023).
- https://www.danmurphys.com.au/beer/low-carb-beer
- https://spicecravings.com/low-carb-mojito