Beer And Keto: What You Need To Know

The ketogenic diet is a low-carb, high-fat diet that offers the potential benefit of losing weight while maintaining muscle. Carbohydrates are the body's main source of energy. When a person consumes fewer food sources containing carbs, the liver breaks down fat reserves in the body into chemicals called ketones. When the body uses these ketones for energy, the body goes into a state of ketosis, resulting in weight loss.

Most alcoholic beverages contain carbohydrates. Choosing ones with fewer carbs can help a person remain within the daily limits of the keto diet.

Beer and drinks with a lot of sugar contain the highest amount of carbs, while spirits contain none. Some people might choose to have an alcoholic drink if it fits within their daily allowance, while others may decide to avoid it altogether.

- Champagne and sparkling wine contain an average of 4.68g of carbs per glass.

- Pale lager contains an average of 5.81g of carbs per can.

- Both red and white wine contain relatively few carbs. There are about 4.7g in a standard glass. Dry wines have the lowest sugar content.

- Spirits such as gin, whiskey, rum, and vodka contain zero carbs.

- Mixers that contain artificial sweeteners are some other low-carb options.

Beer and cocktails can contain a lot of carbs and may take the body out of ketosis. Wine and light beer are lower-carb options. Spirits contain no carbs, but be sure to choose a low-calorie mixer.

The keto diet and alcohol consumption: Is it possible?

The ketogenic diet is a high-fat, low-carb diet that is great for sustainable weight loss, more energy, and better overall health. The keto diet requires that you keep your carbs at a minimum, which begs the question: Can you drink alcohol on the keto diet?

The short answer is yes! There are plenty of keto-friendly drinks that will keep you in ketosis. But it’s the type and quantity of your alcohol that matters.

Keto-friendly alcoholic drinks

There are plenty of low-carb alcohol options you can have on a keto diet. As a general rule, pure distilled alcohol is the best keto option, as it contains zero carbs.

Spirits

Spirits such as gin, rum, vodka, and whiskey contain zero carbs and can be enjoyed neat or with a suitable mixer.

Wine

Both red and white wine contain relatively few carbs. There are about 3.2-4.7 g in a standard glass. Dry wines have the lowest sugar content.

Champagne and sparkling wine contain an average of 4.68 g of carbs per glass. So, enjoying a small glass to celebrate a special event should fit within most keto diet plans.

Beer

Although most beer contains a lot of carbs, there are some lighter options. For example, a pale lager contains an average of 5.81 g of carbs per can. Choose a light beer to stay within carb limits for the day.

Drinks to avoid

Beer and cocktails can contain a lot of carbs and may take the body out of ketosis. This can make the diet less effective.

Cocktails

A sugary cocktail may contain 46.67 g or more of carbs. This is almost the entire carb allowance for a day under the keto diet.

Flavored alcohols

Flavored alcohols, such as peach schnapps, often contain a lot of sugar.

Wine coolers

The fruit juice in a wine cooler can contain a lot of sugar. The average carb content in a glass of wine cooler is 32 g.

Sangria

Sangria usually contains wine, fruit juice, and a mixer, all of which contain carbs. A glass of sangria can contain up to 42 g.

Other considerations

The aim of the keto diet is for the body to be in a state of ketosis. Maintaining this state relies on following very specific dietary guidelines. If a person does not strictly follow these guidelines, the diet may not be effective.

Following the keto diet often requires a lot of willpower. Alcohol can affect decision-making and could mean making the choice to eat or drink something that is not within the diet plan. A person may, therefore, choose to avoid alcohol if they think that it might cause them to break their diet.

If a person eats a meal containing a lot of carbs before drinking, it could reduce the effects of the alcohol. In contrast, those following a keto diet may feel drunk more quickly because they have not eaten carbs to absorb some of the alcohol.

Drinking alcohol carries some health risks. Guidance recommends drinking in moderation, which is up to two drinks per day for men and one for women.

Keto-friendly alcoholic drinks

Alcohol can be enjoyed while on the keto diet, but it is important to be mindful of the quantity consumed and opt for keto-friendly options. Pure distilled spirits such as vodka, gin, tequila, rum, and whiskey contain zero carbs and can be enjoyed neat or combined with low-carb mixers. Dry wines like Cabernet Sauvignon, Pinot Noir, and Merlot are also suitable, typically containing 3-4 grams of carbs per glass. When it comes to beer, opt for light beers such as Michelob Ultra, Rolling Rock Green Light, and Miller Lite, which have around 3 grams of carbs. Hard seltzers are another low-carb option, typically containing 2-6 grams of carbs per can. It is important to note that alcohol consumption may slow down weight loss and increase cravings for high-carb foods. Additionally, alcohol can lead to dehydration and electrolyte imbalances, so staying hydrated and consuming electrolytes is crucial. Remember to always drink responsibly and in moderation.

Alcoholic drinks to avoid on the keto diet

The ketogenic diet is a high-fat, low-carb diet that is great for sustainable weight loss, more energy, and better overall health. While you can still enjoy alcoholic drinks, it is important to keep your carbs at a minimum.

• Beer: Beer is packed with fast-digesting, simple carbohydrates. Even light beers can contain over 10g of net carbs per bottle.
• Sweet wines: Sweet wines, such as Moscato, auslese riesling, tokaji, and malvasia wines, typically have around 11-18g of carbs per glass.
• Sangria/Margarita Mix: Sangria and margarita mixes can have over 10g of carbs per 1.5 oz serving.
• Wine coolers/Alcopops: These are essentially sugar-laden sodas with alcohol. Smirnoff Ice, for example, contains 32g of carbs per 12 oz serving.
• Liqueurs: Liqueurs are usually a combination of alcohol and simple syrup, making them extremely high in carbohydrates.
• Fruit juice: Cranberry, orange, pineapple, tomato, and melon juices are commonly added to cocktails and can quickly increase the carb count.
• Syrups: Sweet syrups, such as fudge, whipped cream, and fruit-flavored syrups, can add significant amounts of sugar to your drink.
• Fruit toppings: While you can easily pick them off, be aware that drinks topped with berries or fruit wedges may have added sugars.

When choosing alcoholic drinks on the keto diet, opt for pure distilled alcohol, dry wines, and low-carb mixers such as soda water, stevia-sweetened soda, unsweetened iced tea, and diet soda. Remember to always drink in moderation and stay within your daily carb allotment to keep your body in ketosis.

Other considerations when drinking on the keto diet

Alcohol can be a tricky subject when it comes to the keto diet. While it is possible to drink alcohol and remain in ketosis, it is important to be mindful of the type of alcohol and the quantity consumed. Here are some other considerations when drinking on the keto diet:

• Alcohol tolerance: The keto diet can significantly lower your alcohol tolerance. This means that you may feel the effects of alcohol faster and more intensely than usual. It is important to drink responsibly and be aware of your limits to avoid negative consequences.
• Dehydration: Alcohol is dehydrating, and this effect may be enhanced when combined with the keto diet. Be sure to drink plenty of water before, during, and after consuming alcohol to stay hydrated and minimize the risk of a hangover.
• Calories: Alcohol contains empty calories that can add up quickly. These calories can hinder weight loss and disrupt ketosis. Be mindful of your overall calorie intake, especially if you are trying to lose weight.
• Mixers: Choose your mixers wisely. Many mixers, such as juice, tonic water, and soda, contain high amounts of sugar and carbohydrates. Opt for low-carb, sugar-free mixers such as club soda, sparkling water, or diet soda.
• Nutrient absorption: Alcohol can interfere with nutrient absorption and may affect your body's ability to utilize the nutrients from your food. This can impact your overall health and well-being.
• Willpower: Alcohol can lower your inhibitions and impair your judgment, making it harder to stick to your keto diet. You may be more likely to make poor food choices or overeat while under the influence of alcohol.
• Social situations: The keto diet may make social situations involving alcohol more challenging. Be prepared for questions or comments about your drink choices, and have a plan for how you will handle these situations.
• Health risks: Excessive alcohol consumption carries health risks, including liver damage, high blood pressure, and an increased risk of certain types of cancer. It is important to drink in moderation and be mindful of your overall health.
• Individual differences: Everyone's experience with alcohol on the keto diet may vary. Some people may find that they can tolerate small amounts of alcohol without negative effects, while others may find that alcohol disrupts their ketosis and weight loss efforts. Pay attention to how your body responds and make adjustments as needed.

How to stay within your daily carb allowance

Alcoholic drinks can be high in carbohydrates, so choosing low-carb options is important for people following the keto diet. The keto diet is a high-fat, low-carb diet that can help with weight loss and improve overall health.

• Opt for spirits such as gin, vodka, whiskey, and rum, which have zero carbs.
• Choose light beers with lower carb content, such as Bud Select 55, Miller Lite, or Michelob Ultra.
• Go for dry wines like Pinot Noir, Cabernet Sauvignon, or Sauvignon Blanc, which have around 3-4 grams of carbs per glass.
• Avoid sugary cocktails, flavoured alcohols, and wine coolers, as these can have more than 40 grams of carbs per serving.
• Be mindful of mixers, as they can add carbs. Opt for low-carb options like club soda, sparkling water, or diet soda.
• Watch your portion sizes and track your alcohol intake to ensure you stay within your daily carb limit.
• Eat a keto-friendly meal before drinking to slow the effects of alcohol and prevent drunk munchies.
• Stay hydrated by drinking water alongside alcoholic drinks and before bed to prevent dehydration.
• Be aware that alcohol can affect your judgment and willpower, which may lead to poor food choices or overeating.
• Remember that alcohol provides empty calories and can delay fat burning, so consume it in moderation.

Frequently asked questions