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.
What To Drink: Low
When monitoring your carb intake, consider the following wines that can help you stay on track. Remember: Select dry wines as these will have the fewest grams of sugar, and therefore the least amount of carbs.
Here are a few dry red wines that average less than 4 grams of sugar per 5-ounce serving, which is the standard serving size per U.S. guidelines:
- Cabernet Sauvignon: 3.8 grams of carbs
Here are several dry white wines that average less than 4 grams of sugar per 5-ounce serving:
- Brut Champagne: less than 2 grams of carbs
- Sauvignon Blanc: 3 grams of carbs
- Chardonnay: 3.2 grams of carbs
- Pinot Grigio: 3.8 grams of carbs
Good to know: When it comes to Champagne and sparkling wine, choose Extra Brut, Brut Nature, or Brut Zero for the driest options. Usual BrutSparkling Wine has zero grams of sugar yet plenty of delightful bubbles and a clean, refreshing flavor.
Will One Cheat Day Ruin Ketosis
A cheat day that involves consuming high-carb foods may disrupt ketosis, but a glass of wine wouldnt. That amount of wine in a day is optimal because too much alcohol will negatively affect your body.
Being on a keto diet makes you prone to stronger hangovers because the lack of carbs decreases your alcohol tolerance. Being drunk also lowers your inhibitions to eat high carbohydrate foods, thus disrupting ketosis.
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Keto Wine: The Takeaway
A keto diet centers on the types of rich fatty foods that wine has always been enjoyed alongside.
Fortunately, when consumed in moderation, there are many keto wines that are low alcohol and low carbs.
Follow our list of keto-friendly varieties while focusing on wines labeled brut, extra brut and that are described as dry.
Well leave you with a sign off by one of historys most famous wine enthusiasts:
Behold the rain which descends from heaven upon our vineyards, and which incorporates itself with the grapes, to be changed into wine a constant proof that God loves us, and loves to see us happy.
Wine enthusiast Benjamin Franklin
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.
In contrast to the tangier Sauvignon Blanc, Chardonnay is a fuller-bodied grape variety. Nevertheless, both wines are considered dry.
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Best Red Wines For Keto
1. Pinot Noir
As the first red on the top keto wines list, pinot noir isnt too far off from a glass of chardonnay with just 3.4 grams of carbs per serving size.
Merlot and cabernet sauvignon take the prize for being the most popular reds in America, but merlot has a slight advantage at 3.7 grams of carbs compared to Cabernets 3.8 grams per glass.
3. Cabernet Sauvignon
Cabernet Sauvignon may not be the absolute lowest in carbs, but at 3.8 grams per 5 oz. glass, its still a decently dry red wine for anyone following a ketogenic diet.
Syrah is a full-bodied, dry red with a little higher alcohol level on average. Its rich flavors make it the perfect wine to go with a rich meal or to drink all on its own. At just 4 carbs per glass, most keto dieters can get away with a glass or two if youre low-carb, but be careful if youre keto.
5. Red zinfandel
Red zinfandels are full-bodied, flavorful wines that pair well with red meat and other richer meals. At 4.2g of carbs per glass, you can easily enjoy a glass with dinner and stay in ketosis. Be careful if you want to enjoy more than one!
Cutting Back On Sugar Stock Your Wine Rack With These 11 Keto
Plus, the wines to avoid!
For those of us who identify as wine snobs, it can be difficult to stay the course when a diet restricts alcohol consumption. And lets be honest, most diets and healthy lifestyles require that alcohol intake be moderate, at the very leastfair enough! I know that once I get a glass or two in me, the second plate of french fries seems eminently reasonable. But if youve ever been curious about the keto diet , youll be happy to know that it is possible to enjoy your nightly glass of vino thanks to a few delicious keto wine brands.
Have you ever tried the ketogenic diet? For the diet-averse such as myself, it is an appealing option. Its a low-carb, high-fat diet that puts the body in a state of ketosis, which burns fat for energy at a high level of efficiency. It also turns fat into ketones in the liver, which supplies energy to the brain. The best part? Chocolate, cheese, meat, and even some wines are good to go while on a keto diet. Phew!
But heres the thing, not all wines are keto-friendly. In general, you want to stick with wines that have low or non-existent sugar content, are low in carbohydrates, and have lower alcohol content. In general, that means a drier wine, like those from France, Italy, and Greece. If a wine is sweet, then its probably not keto. Apologies to dessert wine lovers!
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Wait Can I Drink Wine On Keto
Well, it depends. Manybut not allwines are keto-friendly. It all comes down to how much residual sugar they contain. Ideally, a keto wine will have zero residual sugar and less than 13.5 percent ABV .
When it comes to finding a wine that fits within the keto diet, your safest bet is to err on the dry side. Wines with high residual sugar content will taste sweet, while dry wines are relatively low-carb. But even wines marketed as dry can contain up to 30 grams per liter of residual sugar, so a true zero-sugar wine is hard to come by. And since the U.S. has no labeling requirements, its all about looking in the right place: Wines from France, Italy and Greece are usually drier, as is anything categorized as bone dry.
Here, 10 wines that are keto-diet approved.
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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How To Make A Keto Red Wine Vinegar Salad Dressing
Its so easy to make your own homemade salad dressings, and I already shared some with you, starting with my keto ranch dressing recipe.
This keto olive oil red wine vinegar dressing is even easier to make and so good that you will never buy salad dressing after that!
The simple pantry ingredients you need to make this simple keto red wine vinaigrette are:
- Extra-virgin olive oil you can use avocado oil as well if you enjoy its strong flavor. Other light oils to make this keto vinaigrette are almond oil, walnut oil, or peanut oil.
- Red wine vinegar of course, you must love the flavor of this particular vinegar before starting with this recipe. If you are not a big fan of red wine vinegar, the recipe works with apple cider vinegar for a traditional keto vinaigrette recipe.
- Dijon mustard
- Sugar-free maple syrup optional, but it adds a lovely sweet flavor to the dressing. You can also use crystal erythritol, but it doesnt dissolve as well in the salad dressing.
- Garlic powder
- Salt and pepper
Keto Red Wine Varieties
The table below shows the carbohydrate content of different red wine varieties, so you know which of them can be considered as keto wine. Based on this information, Grenache, Malbec, and Zinfandel have high carb content, so they are not the best wine for keto diet.
- Sec or Trocken – A dry wine with 5g of carbs per 200 mL.
- Brut Nature – A sparkling wine with 0-3g of sugar per liter.
- Brut or Extra Brut – A sparkling wine with typically 0-12g of sugar per liter.
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How Many Carbs Are In Keto Wine
Drier wine varieties usually have less than 4 grams of carbs per 5 ounce serving, but bottles rarely have a nutritional label or test for carb content. So, you may have to rely on taste testing to choose the ones with the least amount of sweetness.
Another indicator that can help you choose is the alcohol by volume. The higher the percentage, the drier the wine typically is. Generally speaking, youll want to drink wines that have 13% or more alcohol.
If you need some help getting started, youll find a list of top picks for both red and white keto-friendly wines that have low residual sugar below.
What Are The Best Keto
Normally we try and provide our readers with a few specific keto-friendly brands for various foods and/or drinks.
When it comes to keto-friendly wine though, theres really only one brand that we strongly stand behind: Dry Farm Wines.
Every single wine in their portfolio is all natural and additive free, lab tested for purity , and an overall lower alcohol content .
And most importantly? Their wines taste flat out amazing.
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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.
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.
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Understanding Carbs In Wine
Since all alcohol is derived from sugar, there’s no such thing as sugar-free wine. That said, there are low-carb wines that don’t contain any added sugars it all depends on the winemaking process.
The sugar content in wine is affected by several factors, including when the grapes are harvested. Varietals that are left on the vine longer create a sweeter and more raisin-like grape with higher sugar levels. While the most famous late-harvest varietal is Riesling, winemakers can apply this approach to any wine grape, be it Syrah, Zinfandel, Grenache, or Chenin Blanc.
The fermentation process also directly impacts the sugar content in wine. During this phase of wine production, the sugars in the grape juice are converted into alcohol. If fermentation is stopped early before all the sugars are converted, you end up with more residual sugar and therefore a sweeter wine. If fermenting continues until completion, there will be less residual sugar, thus creating a drier wine.
Good to know: When looking for low-carb wine, always opt for dry wine. There are many dry red wines, white wines, rosé wines, and sparkling wines, including Usual Wines, which have zero grams of sugar .
It’s worth noting that many winemakers use additives, including added sugars, flavors, and preservatives likesulfites. Chaptalization involves adding sugar to wine to increase its alcohol content, which can also affect the carbs in wine.
What Is Keto Wine
Keto wine refers to wine that is friendly to a keto diet, i.e., it wont disrupt ketosis. Basically what this translates to is wine that is low in carbs.
As you probably know if youre reading this, the keto diet is a low-carb, high-fat and moderate protein diet that aims to burn fat by keeping your body in a state of ketosis. When your body enters ketosis, your liver uses stored and consumed fat to produce ketone molecules for energy, thus making you lose weight. If you are thinking of going on this diet, make sure to consult with your doctor first as it is not safe for everyone.
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Hard Liquor: The Best Alcohol For Keto
Most clear liquors that are around 40 percent alcohol contain 0 grams of carbs and sugars on their own, which means theyre keto-friendly in moderation.
The issue arrives if you want to mix your liquor with something to make it more palatable.
Mixing your keto approved spirits with straight water or seltzer is perfectly acceptable on keto, but tonic water can contain 32 to 33 grams of carbs per 12 ounces. Likewise, when you mix hard liquor with things like fruit juice, sodas or behind-the-bar mixers , youre opening yourself up to a lot of unexpected liquid carbs.
If youre really craving a little something more than just plain tequila on the rocks, you can still enjoy refreshing keto alcohol drinks that swap out sugary mixers, or ask the bartender to make you something using bitters.
Some bitters contain as little as 2 grams of carbs per half teaspoon. That may seem like a lot of carbs in a small amount of bitters, but you usually dont need more than a half teaspoon to flavor a drink and help it taste like a cocktail rather than straight liquor.
Diet soda is also an option, but many on keto choose to avoid artificial sweeteners, so choose what fits your diet journey the best.
Keep in mind that flavored alcohols and liqueurs can and often do contain extra sugar. Be mindful of how much you consume, and how those fit into your daily macros.
Heres the rundown on how different types of hard liquor can fit into a keto lifestyle.
Keto Friendly White Wines
In general, white wines tend to be a bit more keto-friendly than red wines.
And stillthere are plenty of them that will blast you out of ketosis faster than you can spell Cheers!, so picking the right variety is still crucial. After all, a single glass of wine isnt worth all that trouble you went through on your way to keto bliss, right?
To help you out, we created this short guide on keto-friendly white wines. Save the thing somewhere and just open it up anytime youll be looking for a delicious bottle of something to pair with your dinner!
But first, lets do a quick recap of what makes a wine keto-friendly in the first place.
Why some white wines are better on keto than others
The keto diet is all about keeping an eye on your daily carb intake. If you manage to stay under the 5% limit , youll reach stable nutritional ketosis in no time.
The carb content in different varieties of wine depends on the extent to which the grape sugar had been fermented by the yeast. More fermented wines are drier and often have a higher alcohol content, since alcohol is released as a byproduct of sugar fermentation.
In other words, the key to finding a keto-friendly white wine is to look for dry varieties of the drink!
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