Embarking on a keto journey is as much about discipline as knowledge. With a lifetime of experience learning and getting advice from top doctors and nutritionists, I’ve seen firsthand the challenges and questions that arise, especially regarding alcoholic beverages.
The good news is that while some alcoholic beverages are loaded with sugars and carbs that can throw off your keto balance, there are options that you can enjoy in moderation without straying from your diet.
Let’s look at the ten best alcoholic drinks for keto enthusiasts.
1. Dry Red Wine
Dry red wine has no sugar or very little sugar. They also contain fewer carbs than their sweeter counterparts.
A standard glass of dry red wine typically holds about 3-4 grams of carbs. So, you’ll be able to enjoy a drink without feeling guilty, but moderation is key.
- Carbs: 3-4 grams per 5-ounce serving.
- Calories: 120-130.
- Notes: While dry red wines are relatively low in carbs, they contain antioxidants, notably resveratrol, which has potential heart-healthy benefits.
2. Dry White Wine
If you’re more of a white wine person, opt for drier varieties such as Pinot Grigio or Chardonnay. Dry white wine also will contain little to no sugar.
They typically contain fewer carbs than “regular” white wines per serving, making them another excellent choice for keto followers.
- Carbs: 2-3 grams per 5-ounce serving.
- Calories: 110-120.
- Notes: Like red wines, dry white wines offer some antioxidants and can be part of a heart-healthy diet in moderation.
3. Champagne/Sparkling Wine
A celebratory drink, classic brut champagnes, and sparkling wines come with a carb count of roughly 1 gram per 5-ounce serving. So, raise your glass without ditching your diet.
- Carbs: Approximately 1 gram per 5-ounce serving.
- Calories: 90-95.
- Notes: Champagne is lower in calories than other wines and can be a more diet-friendly celebration option.
4. Vodka
Vodka, in its pure form, is carb-free. It’s versatile and can be mixed with seltzer, lemon, or lime for a refreshing drink. However, steer clear of flavored vodkas, as they can contain added sugars.
- Carbs: 0 grams.
- Calories: 64 per 1-ounce serving.
- Notes: Vodka is free from carbs, but it’s essential to note that the calories come from the alcohol content itself.
5. Whiskey
Whether you’re a fan of Scotch, bourbon, or rye, whiskey is a keto-friendly spirit. Consumed neat, on the rocks, or with a splash of water, you’re looking at zero carbs. However, ensure your mixers are low-carb if you’re not drinking it straight.
- Carbs: 0 grams.
- Calories: 70 per 1-ounce serving.
- Notes: Like vodka, whiskey’s calories come from its alcohol content. Additionally, whiskey contains antioxidants from its aging process in wooden barrels.
6. Tequila
Pure agave tequila is another carb-free spirit. Mix your favorite brand with soda water and a hint of lime for a keto-friendly version of a tequila soda.
- Carbs: 0 grams.
- Calories: 69 per 1-ounce serving.
- Notes: Ensure you’re drinking 100% agave tequila to avoid adding sugars or fillers.
Related The Sugar Content of Alcoholic Drinks | With Detailed Chart.
7. Gin
While gin can be used in many cocktails, it’s best to keep it simple for keto purposes. Consider mixing gin with soda water and a twist of lemon or lime. With no carbs in the gin itself, this is a refreshing option.
- Carbs: 0 grams.
- Calories: 73 per 1-ounce serving.
- Notes: Gin is distilled primarily from juniper berries, which give it its distinct flavor.
8. Rum
A staple in many tropical cocktails, rum can be enjoyed on keto if you’re cautious. Stick to plain, white rum, which is carb-free. Instead of sugary mixers, pair it with soda water or diet tonic.
- Carbs: 0 grams for plain, white rum.
- Calories: 64 per 1-ounce serving.
- Notes: Flavored or spiced rums can contain added sugars, increasing their carb content. Always check the label before imbibing.
9. Brandy
Brandy is another distilled spirit that is carb-free in its pure form. It can be enjoyed neat or on the rocks.
- Carbs: 0 grams.
- Calories: 64 per 1-ounce serving.
- Notes: Brandy is made by distilling wine. It contains various beneficial plant compounds, including antioxidants.
10. Cognac
Made from grapes from a particular region in France, cognac is a type of brandy with a richer flavor profile. Like some of the other spirits mentioned in this list, it has zero carbs and is best enjoyed in its pure form for those on keto.
- Carbs: 0 grams.
- Calories: 105 per 1.5-ounce serving.
- Notes: Cognac, a type of brandy, is richer in flavor. Like brandy, it also contains antioxidants.
Worst Alcoholic Drinks for Keto
The ketogenic diet demands mindful beverage choices.
Five alcoholic drinks that can disrupt ketosis are:
- Beer due to its high carb content
- Sweetened/flavored cocktails packed with sugars
- Sweet wines rich in residual sugars
- Flavored or spiced rums with added carbs
- Liqueurs, which are sweetened spirits. Consuming these drinks can hinder keto progress. It’s crucial to be informed and make drink choices that align with keto goals for continued success.
Related 5 Worst Alcoholic Drinks for Keto According to Nutritionists.
A Few Tips When Drinking on Keto
- Moderation is Essential: Just because a drink is low in carbs doesn’t mean it’s free from calories. Always drink in moderation.
- Beware of Mixers: The real danger for those on keto often isn’t the alcohol but the mixers. Juices, regular sodas, and many pre-made mixers are laden with sugars and carbs.
- Hydration is Key: Alcohol can be dehydrating. Given that the keto diet already requires ample water intake, it’s essential to drink even more water when consuming alcohol.
- Listen to Your Body: For some, ketosis can change their alcohol tolerance. You might find that you feel the effects of alcohol more quickly or intensely.
Final Sip
Adhering to the ketogenic (keto) diet requires a specific discipline, particularly regarding food and drink choices. But what if you’re in the mood to unwind with a drink?
Sticking to a keto diet doesn’t mean bidding farewell to all alcoholic beverages. By making informed choices and keeping a close eye on mixers, you can enjoy a drink from time to time without compromising your ketogenic state.
Whether toasting a celebration or winding down after a long day, these ten drinks offer flavorful, low-carb options to keep you on track. Cheers to staying keto-compliant, even with a drink in hand!
Sources
This article was written through research and verifying the result of that research with nutrition experts. Here are the online sources I used if you want to dive deeper into the topic.
- https://www.dietdoctor.com/low-carb/keto/alcohol-guide by Dr. Andreas Eenfeldt
- https://www.healthline.com/nutrition/keto-and-alcohol by Amy Richter, RD
- https://www.everydayhealth.com/ketogenic-diet/best-and-worst-alcoholic-drinks-to-sip-on-the-keto-diet/ by Kayli Anderson, RDN
For more, check out 6 Least Acidic Alcoholic Drinks (And 6 to Avoid).
Anne James has a wealth of experience in a wide array of interests and is an expert in quilting, cooking, gardening, camping, mixing drinks (worked as a professional bartender), and making jelly.
Anne has a professional canning business, has been featured in the local newspaper as well as on the Hershey website, and has been her family canner for decades. Anyone growing up in the South knows that there is always a person in the family who has knowledge of the “old ways,” and this is exactly what Anne is.
With over 55 years of experience in these endeavors, she brings a level of hands-on knowledge that is hard to surpass. Amazingly, she doesn’t need to reference many resources due to her vast wealth of experience. She IS the source.
Anne wants nothing more than to pass on her extensive knowledge to the next generations, whether that be family or anyone visiting her website, her YouTube channel, or preservingsweetness.com.