How to Enjoy Wine on a Keto Diet Without Ruining Your Progress
Can You Drink Wine on a Keto Diet?
✅ YES! You can drink wine on a keto diet, but only some types meet your daily carb limit. Dry wines, such as Cabernet Sauvignon, Pinot Noir, or Chardonnay are normally lower in carbs. However, while enjoying the occasional glass of keto wine can be enjoyable, wine consumption should always remain within moderation!
Are you a wine lover trying to lose weight while following the increasingly popular keto diet? If so, abstaining from your favorite drink may seem intimidating. But it doesn’t have to be! Thanks to keto wine, you can enjoy all of the deliciousness without sacrificing any of your dietary goals. These low-carb options allow you to indulge in this beloved beverage without compromising on your commitment or jeopardizing progress.
Ready to learn about keto-friendly wine? In this post, we’ll give you the complete rundown on everything, from how wine affects your body while you’re in ketosis, to all the keto wine varieties available, including reds, whites, and rose wines, as well as other beloved alcoholic drinks. Plus, we’ll drill down into just exactly how many carbs are in a glass of keto wine while covering key label details too.
Are you new to the keto diet or an expert? Well, this post is for everyone since it provides all of the essential details to indulge in delicious wines without compromising your low-carb lifestyle. So grab a glass of your favorite keto wine and let’s begin!
Table of Contents
- How Ketosis and Alcohol Interact
- Can You Drink Wine on Keto?
- Residual Sugars
- Types of Keto Wine
- Wines to Avoid on Keto
- Frequently Asked Questions
- Final Words: Consume Keto Wine in Moderation
How Ketosis and Alcohol Interact
Ketosis is a metabolic state in which fat instead of carbs is burned to produce energy. A state of ketosis is obtained when carbohydrate intake remains restrained. As your liver metabolizes fat that has been ingested and stored, it produces ketones, a source of energy for the brain. Maintaining ketosis can be daunting since you must leave behind some beloved food items and beverages, but the healthful benefits are worth all efforts.
For those looking to slim down, the keto diet may be just what you need. With this dietary plan, it all comes down to eating fewer carbs while focusing on high-fat foods and moderate protein intake. To maintain a state of ketosis, you must limit your carbohydrate consumption each day to 5-10% of your calorie goals. Research has proved this to be an easy but effective way for weight loss.
Now, while one glass of wine won’t completely throw you off of ketosis, it will slow down the progress. Alcohol becomes an instant priority that your body has no time or energy to focus on burning glucose and fat stores, thus slowing down any potential progress made. It’s important to remember that although one drink won’t destroy all the hard work done previously, it can definitely stall your journey to reaching optimal results.
Adopting a low-carb diet such as keto can influence your alcohol tolerance since there is less glucose in circulation. The speed with which that alcohol reaches your liver leads to increased intoxication levels than you would experience under normal conditions. And this rapid buzz tends to reduce self-restraint from snacking on carbohydrate-rich foods due to feeling hungry faster if you haven’t eaten before drinking wine.
To ensure that you stay within your carb count, the best way to go is by limiting your wine intake. Choose varieties with low-carb and sugar content, while also being mindful of how much you are drinking in one sitting. Doing so will help maintain a healthy diet.
Can You Drink Wine on Keto?
Yes, you can still enjoy a glass of wine while on keto. Although not all wines are created equal in terms of their carb content. Some may be far too high for those on keto, but there is certainly an option out there that will suit your tastes and dietary needs.
If you’re living the keto lifestyle, beer and some varieties of sweet wine are off-limits since they have a high carb content. For those who wish to partake in alcoholic drinks while still following the diet, opt for distilled spirits that contain fewer carbohydrates instead of sugary cocktails.
If you’re a fan of hard liquor like tequila or whiskey, rejoice! All alcoholic beverages containing 40% ABV (80 proof) or higher don’t contain any net carbs. You can even save on carbohydrates by mixing your drinks with tonic instead of soda. So, if it’s the taste that counts for you and not wine, opt for hard liquor to indulge healthily.
Residual Sugars
Where do the carbs in wine come from? The sugar content of wine is a direct consequence of residual sugars. In the early stages of fermentation, grapes are sweet. These natural sugars get broken down during fermentation with added yeast and converted into alcohol as well as carbon dioxide gas. Whatever remains behind indicates the amount of residual sugar in the wine!
Unsurprisingly, a bit of sweetness can significantly enhance the flavor and satisfaction of dry wine. Depending on its type, it may contain up to thirty grams of residual sugar per liter. When it comes to wine, a greater sugar content usually translates into a higher carb count. To alter the taste of their wines, some lower-quality winemakers add copious amounts of extra sugar during bottling.
If you’re watching your carb or sugar intake, or simply looking for a beverage that serves an actual purpose, this situation won’t be ideal. To make things easier to distinguish, some wines are labeled “brut nature” so it’s clear that no additional sweeteners were added during the fermentation.
When selecting an alcoholic beverage on a low-carb or keto diet, make to check the label for carb content. Hard seltzers are typically low in carbs. Whiskey, tequila, and rum are also popular options due to their zero-carb count. Many good-quality wines are low-carb as well. The most minimal carb content is often found in dry and sparkling wine marked as “brut,” “extra brut,” or “brut nature.”
Types of Keto Wine
The ideal keto-friendly wines are dry wines containing the least amount of residual sugar. Additionally, the best keto wines should have low alcohol content (below 13.5% ABV) to take into account how a keto diet affects your tolerance level. Although many red and white varieties boast that they’re ‘low-sugar’ or ‘low-carb’, you won’t always get all the necessary nutritional information on wine labels. To make your life simpler, we have compiled a list of the most popular types of low-carb wines for you to choose from, including reds, whites, and rosés.
Red Wines
Enjoy a light, dry red wine as your keto-friendly choice. Bolder reds with more alcohol will have increased sugar and carbohydrates that don’t fit into your diet plan.
Carbs per serving (5 fl. oz.) of each type of red wine:
- Pinot Noir: 3.4 g
- Merlot: 3.7g
- Cabernet Sauvignon: 3.8g
- Shiraz: 3.8g
- Sangiovese: 3.9g
- Grenache: 4g
- Malbec: 4.1g
- Zinfandel: 4.2g
- Burgundy: 5.4g
White Wines
If you’re looking to monitor your carb intake, dry wines can be an ideal choice. Mainly composed of white varietals, these low-carb selections are a great option for those watching their carbs.
Carbs per serving for each white wine variety:
- Prosecco: less than 2g
- Sauvignon Blanc: 3g
- Chardonnay: 3.2g
- Pinot Grigio: 3.8g
- Gewürztraminer: 3.8g
- Vinho Verde: 3.8g
- Pinot Blanc: 4g
- Chenin blanc: 4.9g
- Dry riesling: 5.5g
When it comes to carb content, sparkling wines fall somewhere between 3 to 4 grams per serving. Brut Champagnes typically contain around 4 grams per serving. For those looking for a lower count, Extra Brut varieties can be an ideal option.
Rosé Wines
As it varies according to the style and variety, the number of carbohydrates in Rosé wine differs. It is not only produced from one type of grape. Grenache, Sangiovese, Pinot Noir, and Syrah are some popular styles used when making this luscious drink.
If you’re watching your carb intake, dry rosé wine is a perfect choice. At less than 2 grams per glass, it’s one of the lowest-carb drinks available. When considering options like sweet sparkling varieties or pink Moscato which contains 8 grams of carbs, these higher-carb choices could sabotage your diet easily. Many bubbly rosés contain up to 15 grams of carbs per glass!
Wines to Avoid on Keto
When selecting your keto wine, remember to steer away from sweet varieties. Many of these drinks contain up to 20 grams of carbohydrates per serving and are filled with empty carbs not suitable for a keto diet plan. In other words, if you’re looking for the right wine on your ketogenic journey, stay dry!
Strictly stay away from sweet and dessert wines if you’re aiming to achieve optimal ketosis. Cheap sweet wines may even have added sugar to decrease acidity or accommodate a fast fermentation process, which is not recommended when on a keto diet. Additionally, fortified wines are also not suitable for the ketogenic lifestyle as they contain high concentrations of alcohol and sugar.
Here are a few wines to avoid and the carbs they contain per serving:
- Sweet white moscato: 11g
- Ice wine: 12g
- Sherry: 12g
- Marsala:16g
- Madeira: 20g
- Port: 20g
It’s no secret that cocktails are not exactly a low-carb option, as they often contain sugary components such as sodas, sweeteners, juices, and liqueurs. Even beer which is famously produced from starches has up to 12 grams of carbs per can. These drinks are not suitable for a ketogenic diet as they contain an excessive amount of residual sugar.
Although the occasional glass of wine won’t kick you out of ketosis, it’s best to be mindful that sugary types can add up quickly. To avoid this, opt for dry wines such as Brut Champagne, extra brut sparkling varieties, and dry whites or reds which tend to have a lower carb count compared with other choices.
Frequently Asked Questions
Will I Lose Weight if I Drink Keto Wine?
If you want to keep the pounds off while still enjoying a glass of wine, moderation is key. To stay in ketosis, strive for 20-50 grams of net carbs per day and limit your alcohol consumption. By observing these simple changes, you can maintain weight loss on keto without sacrificing your favorite drinks.
How Many Glasses of Keto Wine can I Have?
As a general rule of thumb, women are advised to consume one 5-ounce glass and men two glasses of wine for health benefits. With its low-carb content in comparison with other alcoholic beverages like vodka and gin that have zero carbs, it’s easy to see why one should stick to the glass or two per day protocol. If you need an alternative drink mixer while on your keto diet journey, reach for one of these keto sodas instead.
Final Words: Consume Keto Wine in Moderation
Keto wine can be a great option for those who want to enjoy a glass of wine while maintaining a low-carb lifestyle. Understanding the different types of wines and their carb content is essential when selecting a wine that fits into your daily macros.
Keto dieters should opt for dry wines such as Cabernet Sauvignon, Pinot Noir, and Chardonnay. It is essential to practice moderation in drinking alcohol if you want long-lasting results from your keto journey, plus health benefits too!
Opting for high-quality organic wines is an important factor to consider since it ensures that you are not exposed to potentially hazardous chemicals and additives found in conventionally-produced wine. With these choices, your health will be preserved along with the taste of a quality beverage.
By following these tips and the right knowledge on how to add keto wine to your diet, you can drink guiltlessly while still keeping up with your diet. So raise a toast of your favorite keto wine and let’s celebrate good health.