Keto Friendly Alcohol: The Ultimate Guide to Low-Carb Drinking

Not all alcoholic beverages provide nutrition facts, but many now include this information. Light beers can be a moderate-carb choice, with some containing only 2-3 grams per 12-ounce serving. However, portion control is crucial as carbs can add up quickly. Spirits like vodka, gin, rum, and whiskey have zero carbs when consumed neat.

Drinks to avoid

Further tests revealed I had severe alcohol-related liver fibrosis, or extreme scarring on my liver, most likely because of my drinking habits. Over the years in Vang Vieng, people have died “after drinking from buckets of cheap booze, then launching themselves into the water from bamboo slings and ramshackle slides”. Pressure from foreign ambassadors alcohol ketosis dangerous over the “growing number of deaths” led Laotian authorities to close most of the bars in 2012 – which “has sadly not helped the latest victims”. While research is mixed, some evidence suggests that low carb diets that focus on animal foods may lead to higher death rates from heart disease, cancer, and all causes. The keto diet may reduce your bone mineral density and trigger bone breakdown over time, though further studies are needed. In fact, a 6-month study in 29 children with epilepsy on the keto diet discovered that 68% had a lower bone mineral density score after going on the diet (18).

Hard cider and seltzers

Low levels of glycogen mean that there are fewer substances in your body to absorb alcohol. Overall, even if the alcohol consumed is not high in carbs, it does provide energy for the body to burn rather than fat, essentially slowing the ketosis process. Cells need glucose (sugar) and insulin to function properly. Glucose comes from the food you eat, and insulin is produced by the pancreas.

#3. Calories Matter Just as Much as Carbs

Because of its ingredient (barley, hops, yeast and water), you generally won’t find beer on a list of approved keto alcoholic beverages. The barley is broken down into sugar maltose, which is what the yeast acts on, creating a much higher carb count than straight liquor (often a zero carb alcohol) or even wine. Even on a keto diet (below 20 grams of net carbs per day), you can probably have a glass of dry wine fairly regularly. And on a moderate low carb diet, dry wines can be enjoyed regularly with minimal weight-loss impact from the carbs.

• Plan alcohol consumption around meals to help slow absorption.
• This may include the prioritization of breaking down and removing alcohol metabolites before anything else – including carbohydrates, fat, and protein from food (2,3,4,5).
• Glucose comes from the food you eat, and insulin is produced by the pancreas.
• Be aware that many people experience a heightened level of being drunk and at a quicker rate than usual.
• In the case of high electrolyte levels, certain medications or extra fluids may help.
• Some may recommend avoiding alcohol altogether due to its carb content.

Keep it light and infrequent and you will still lose weight, albeit at a slower rate than if you were not drinking alcohol. If the keto diet is supposed to be a lifelong journey, I was very curious to find out how alcohol and ketosis worked. This is almost the entire carb allowance for a day under the keto diet. Mixers often contain carbs, so people following a keto diet may wish to choose a low sugar or diet option. The sections below list some keto-friendly choices for low carb alcoholic drinks. People following a keto diet to treat a medical condition, such as diabetes or epilepsy, should avoid alcohol.

What is moderate alcohol consumption?

It may also reduce willpower, making it harder to stick to dietary goals. Tolerance to alcohol can decrease on a keto diet, potentially leading to stronger effects from smaller amounts. Ketone production may decrease as the body processes alcohol. This can temporarily disrupt ketosis, the metabolic state central to the ketogenic diet.

The keto diet can reduce alcohol cravings and may even help curb alcoholism

Distilled spirits like vodka, whiskey, gin, rum, tequila, and brandy are excellent choices for keto dieters. These beverages contain zero carbs and can be enjoyed neat or on the rocks. Vodka is particularly versatile for mixing with low-carb options. Eating keto-friendly snacks while drinking can help stabilize blood sugar and prevent overeating later.

Whiskey lovers can still enjoy their favorite hard liquor (in moderation, of course) while on the keto diet. On the rocks obviously works, but you can also try making other whiskey-based drinks using keto-friendly ingredients, too. If you’re concerned about more than carbohydrates, stick with keto friendly wine brands that are dedicated to producing high-quality products. Organic, biodynamic Dry Farm Wines tests their wines in labs to ensure they’re free of mold and additives—and its founders are keto. If you’re looking to indulge in an alcohol beverage while sticking to a keto diet, opt for lower carb drink options and avoid over-the-top cocktails. However, individuals with type 1 diabetes may be at a high risk of more episodes of low blood sugar (hypoglycemia), which is marked by confusion, shakiness, fatigue, and sweating.

• One or two drinks shouldn’t affect your ketosis, but if you’re consuming more than that it probably will.
• I stuck to dark rum and club soda as my chaser and had a big meal beforehand.
• There’s also a “stock the bar” bundle that includes bottles of wine, vodka, rum, and Jack Daniel’s Vanilla.
• However, individuals with type 1 diabetes may be at a high risk of more episodes of low blood sugar (hypoglycemia), which is marked by confusion, shakiness, fatigue, and sweating.
• If you take such medications, talk with your healthcare provider about tapering diabetes medications to prevent low blood sugar before starting the keto diet.

Due to these risks, individuals with kidney disease, diabetes, heart or bone ailments, heroin addiction or other medical conditions should speak to their healthcare provider before trying the keto diet. Low carb diets like keto have been shown to help manage blood sugar levels in people with diabetes. The ketogenic diet is a low carb, high fat diet commonly used for weight loss.

Carbohydrate restriction is crucial for maintaining ketosis. The keto diet typically limits carb intake to 5-10% of total daily calories. Most of us that are on a low-carb, ketogenic diet know that sugar is in just about everything you can find.