The Easiest Way To Stick To Your Keto Diet
Cocktails and alcohol aside, the hardest part about going and staying keto is sticking to your diet goals each week. If you’re tired of carb counting, meal planning, cooking, and cleaning, why not leave it to the experts?
Our team of nutrition-trained chefs will hand prepare delicious keto-approved meal plans and ship them directly to your door each week! So you can sit back, see results faster, and contemplate whether or not that happy hour buzz is really worth it.
Does Red Wine Raise Blood Sugar
How red wine affects blood sugar. According to the American Diabetes Association, drinking red wine or any alcoholic beverage can lower blood sugar for up to 24 hours. Because of this, they recommend checking your blood sugar before you drink, while you drink, and monitoring it for up to 24 hours after drinking.
Dont Miss: Stella Rosa Wine Review
What Alcohol Can You Drink On Keto
So, what drinks are ok on keto? There are a few different categories of low carb alcoholic drinks and keto friendly alcohol drinks:
- Hard Liquor Vodka, rum, tequila, gin, brandy, whiskey, etc. Most of these have 0 carbs, which is great, but you need to be careful with what you mix them with.
- Dry Wine Dry red wine, dry white wine, dry rose wine, dry sparkling wine, etc.
- Light Beer Most light beers are fine, but you can look up the carb counts of your favorite brands.
- Light Seltzers These are basically spiked flavored seltzer water, with no sugar added.
Also Check: Are Built Bars Low-carb
Keto Hard Alcohol Liquor And Spirits
Pure spirits like brandy, whiskey, vodka, cognac, and tequila have no carbs and are fine on keto.
The problem is mixed drinks, especially sugar-sweetened drinks. A Gin & Tonic, for example, has 12.1g of carbs per serving .
But if youâre craving something sweet, try KetoLogic BHB and soda water instead of juice or cola. Itâs a sugar-free way to get the sweetness youâre looking for.
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.
Also Check: Keto Floating Poop
Where Do The Carbs In Wine Come From
Wine, like all alcohol, is a fermented food fermented grape juice, to be exact.
During that fermentation process, the sugar from the grapes is gradually eaten, and that grape juice eventually becomes alcohol.
The longer the grapes ferment, the more sugar gets eaten and the less sugar is left in the final product.
The sugar thats left is called residual sugar. Sweet wines are fermented for a shorter period of time, so they contain a lot more sugar than a dry wine thats been fermented for longer.
Of course, some wine-based drinks such as wine coolers and sangria are mixed with other high-carb drinks, like soda. This increases the sugar in your drink.
Even sangria made with the driest red wine isnt going to work for a ketogenic diet!
Alcohol Can Halt Ketosis
When alcohol is absorbed into your bloodstream its first broken down into a toxic substance called acetaldehyde. Acetaldehyde is then broken down into acetate before finally being metabolized into water and carbon dioxide and eliminated from the body.
Because of alcohols toxic properties, the body prioritizes processing and eliminating it. And this occurs in the liver.
By prioritizing processing alcohol your body turns off ketosisthe process that takes place in the liver where fatty acids are broken down into ketones.
Halting ketosis means turning off the fat-burning properties of the keto diet.
Recommended Reading: Is Turkey Slices Keto Friendly
Is Red Wine Keto What Types Of Red Wines Are Keto Friendly
Yes! Red wines that are fermented dry with low alcohol and low to no residual sugar can be Keto friendly. In particular, wines like Cabernet Sauvignon, Pinot Noir, and Merlot tend to be low in carbs and residual sugar. And wouldn’t you know, those are the wines we’ve chosen as our first Maker reds. Join the Maker Can Club for access to our dry, red wines with zero sugar. And as a reminder, we aren’t removing sugar from wine or changing the wine that these high quality, small producers make in any way.
The Health Risks & Potential Benefits Of Alcohol
Alcohol itself is generally not considered to be a healthful substance.
Excessive intake can reduce fat burning , is linked with increased abdominal fat , and can potentially contribute to numerous long-term health risks .
That being said, you might have heard of the potential benefits of the occasional drink. Some studies even suggest an inverse relationship between light to moderate drinking and heart attack risk and death from all cardiovascular causes in certain populations .
This may seem confusing at first, but as the Harvard School of Public Health note:
The risks exceed benefits until middle age, when cardiovascular disease begins to account for an increasingly large share of the burden of disease and death.
A few more important takeaways from the same source:
- If you dont drink, there is no need to start. You can get similar heart-healthy outcomes with exercise and dietary choices, without the added risks posed by alcohol.
- For males with no history of alcoholism but a moderate to high risk for heart disease, one daily alcoholic beverage may reduce that risk, particularly if you have low HDL.
- Females with no history of alcoholism but a moderate to high risk for heart disease must balance the potential benefits of light drinking against the small increase in breast cancer risk.
- If you already drink alcohol, do not consume more than 2 drinks a day for males or 1 drink a day for females, and ensure you consume at least 400 micrograms of folate a day.
Read Also: Homemade Keto Coffee Creamer
What Wines Are Keto Friendly
Dry wines tend to contain far less carbohydrates and sugars than other, sweeter wines, and can be keto-friendly when consumed in moderation. Some of the best wines for keto diets include:
- Sauvignon Blanc
- Pinot Noir
- Dry champagne
DrinkWell also stocks a range of zero carb wines perfect for a keto diet, such as Piattini Pinot Grigio, Rose 500 and Guillaume Aurele Viognier. Check out our Keto Wines page to view our full range.
Sweet dessert wines such as port are unsuitable for a keto diet, as they can contain up to around 20g of carbohydrates per glass. Similarly, full-bodied red wines are equally unsuitable due to a high carb content. This includes varieties such as Malbec, Grenache, Cabernet Sauvignon, and Zinfandel, and can contain around 5-6g of carbohydrates per glass.
Whilst many wine labels dont explicitly state their carbohydrate content, there are a few indicators you can look out for on a keto diet. Avoid terms such as dessert wine, fortified wine, late-harvest, doux, and ice wine.
Wines To Avoid When On Keto Diet
These wines contain high carbohydrate levels, so it is best to void them because they cannot be classified as keto wines.
- Fortified Wines – These wines may have up to 14g carbs per glass serving.
- Eiswein or Ice Wine – It typically has 5g of carbs.
- Late Harvest or Spätlese – It can have up to 20g of carbs.
- Dessert Wine – It may have 30-40g carbs per glass.
- Süss or Doux – It typically contains 7.5g of carbs.
Read Also: Are Peas Keto Safe
Which Wines Have The Least Carbohydrates
In general, dry wines have the lowest carbohydrate content, usually containing only 1-2 grams per drink, making them a perfect wine for keto diets. This is due to the fact that dry wines are fermented for longer, converting more of the grapes sugars into alcohol. In fact, some dry wines are fermented until all of their sugars are converted into alcohol, resulting in a wine that contains no residual sugar and zero carbs.
On the other hand, sweet wines and dessert wines have a higher carb content, such as ports, madeiras, sauternes, and most sherries. This is because the fermentation process is stopped early, leaving more residual sugar in the wine. In some cases winemakers even add sugar to the wine to create a sweeter wine. Avoid sweet or dessert wines if youre on a keto diet.
Sparkling wines can vary widely in carbohydrate content depending on whether they are dry or sweet â opt for dry varieties such as Brut, Extra Brut or Brut Nature over sweeter varieties such as Demi-sec and Doux if youre looking to avoid carbohydrates . You can find a handy comparison table of the average carb content of popular wines here.
Recommended Reading: What Store Sells Keto Bread
What Are The Best Wines For Keto
Unless you live in a cave , you have no doubt heard the buzz about keto. Maybe you have some friends who are on it, or you yourself have found that following a ketogenic diet has improved your energy and contributed to weight loss and muscle gain.
The ketogenic diet has certainly made waves, but unlike many other eating plans, advocates and adherents insist that this is not a diet at all. Its a lifestyle, a way of eating that becomes an ingrained habit. But it should also be enjoyable! After all, how long can we really stick to a plan if we cannot treat ourselves now and then? This brings us to the big question: can you drink wine on keto?
Also Check: Does Keto Cause Constipation
What Makes A Wine Dry
What is a dry wine and can both red and white wines be dry?
A wine is considered dry if it contains less than 10 grams of sugar per bottle. But without nutrition information printed on the bottle or the menu, how can you tell which wines are lower in sugar?
First, you have to understand that sugar in wine has a specific function. During the fermentation process, the yeasts feed on the natural sugar from the grapes to produce ethanol .
Because of this, the result doesnt contain as much sugar as it did in the beginning when it was a mash of grapes. But that doesnt mean wine is sugar-free.
Sweet wines, as opposed to dry ones, have a much shorter fermentation process. Since the yeast does not have a chance to consume all the sugar, more of it gets left behind. This leftover sugar contributes to the sweet, fruity flavor, and as a result, youll find more carbs in each glass or bottle.
Thats why youll always want to look for the phrase dry wine when choosing a wine.
What Alcohol Can You Drink On The Keto Diet
No matter your diet, relaxation is an important part of life. For over half of Americans, relaxation involves alcohol, while some people’s bodies respond problematically to alcohol. For many of us a drink or two is the perfect way to chill out and alcohol does have a range of moderate health benefits in its favor. Humans are no strangers to drinking as the genetic mutation we developed ten million years ago enabling us to digest ethanol is credited with our evolution from tree dwelling creatures to land dwelling ones. That’s because the ability to digest ethanol enabled us to eat fruit that fell to the forest floor rather than only being able to eat fruit still attached to trees.
Read Also: Does Keto Constipate You
Other Factors To Consider
The goal of the keto diet is to get your body into ketosis. Following particular dietary rules is required to maintain this state. The diet may not be effective if these instructions are not rigorously followed.
It takes a lot of willpower to stick to the keto diet. Alcohol can impair decision-making, leading to the consumption of foods or beverages that are not on the diet plan. If a person believes that drinking alcohol may cause them to break their diet, they should avoid it. However, if a person eats a high-carbohydrate meal before drinking, the alcohols effects may be reduced.
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.
Recommended Reading: Is Coffee Mate Creamer Keto
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.
Calories Matter Just As Much As Carbs
On a keto diet, counting net carbs is more critical than counting calories, but alcohol is the exception to the rule. Alcohol contains 100 percent empty calories. With just a few beverages, you can easily drink a meals worth of calories without realizing youre over your limit.
Repeat this too often, and your weight may start tipping in the wrong direction. Familiarize yourself with low-carb, low-calorie options, and stick to them.
Recommended Reading: How Many Carbs Per Day In Keto Diet
Don’t Miss: Can I Eat Bologna On Keto
Be Aware Of Diminished Willpower
Maintaining a healthy ketogenic lifestyle requires focus and willpower. When you drink, your inhibitions and willpower weaken. This is why its so easy to go for a few pieces of pizza at 2 a.m. after a night of consuming alcohol instead of a handful of pistachios and a glass of water.
So even if you choose your low-carb alcohol carefully, the choices you make after those drinks may end up throwing you out of ketosis.
This isnt meant to be a buzzkillits simply something more to consider when opting for a second or third drink.
Watch Out For Heavy Pours
At the bar, it can be nearly impossible to know if your whiskey-based cocktail or champagne spritzer is mixed to keto-friendly proportions.
Unless you can watch the bartender make your drink or know the weight of the wine in different glasses, its difficult to know if your serving truly is within your macros.
If you enjoy alcoholic beverages at home, you can monitor your alcohol portions. Develop a habit of measuring the alcohol with a digital food scale as you pour it to keep your portion sizes in check.
Do this enough, and youll be able to gauge whether that glass of white wine at your favorite restaurant came with a heavy pour. If it does, adjust the rest of your macros and account for it in your meal plan.
Also Check: Why Does Keto Cause Constipation
Don’t Miss: Can U Have Beans On Keto
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.
It’s Possible To Enjoy Keto Wine While Staying Low
When you’re 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 won’t 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.
Don’t Miss: Are Caramel Rice Cakes Keto-friendly