The keto diet can make social life difficult, especially when it comes to going out to eat and drink with friends.
But, is it possible to have alcohol on a keto diet? Are there keto-friendly alcoholic drinks? What about mixed drinks on the keto diet?
Since most alcoholic beverages (such as beer and cocktails) contain a lot of carbohydrates and calories, it is best to avoid them on any diet, especially on a keto diet, where the goal is to eat less than 20 grams of carbohydrates per day. But do not despair because there are some options available, which I will list below.
Another thing to consider before you start drinking alcohol on keto is the way alcohol affects your liver metabolism, especially when it comes to the keto diet, where your liver is depleted of glycogen. A low glycogen level means your liver will start to metabolize alcohol quickly, which can cause your sugar level to rise and cause a worse hangover.
The bottom line is that yes, you can drink alcoholic beverages while still following the keto diet but you have to choose your drinks carefully and make sure you eat them in moderation.
What are keto-friendly alcoholic drinks?
You might be surprised at the number of low-carb, keto-friendly drinks. The biggest part, of course, is lives. These types of carbs largely contain zero carbs and can be consumed either straight (“elegant”), on the rocks, or with a low-carb blender.
Here are some good low-carb alcoholic beverage options:
And pair these low-carb blenders:
- Carbonated water, carbonated water, or carbonated water
- la croix
- Sugar-free root beer (Virgil or Reds)
- Unsweetened iced tea
- A sprinkle of lemon or lime juice
- Sugar free activated water
When it comes to wine, things are a little more complicated. Many people enjoy a glass of wine with dinner, but on keto it’s best to avoid sweet and fruity wines. By choosing a dry wine, whether it’s white or red, you’ll ensure that the sugar content is minimal, and the carbs will be around 3-4 grams of carbs per 5 ounce serving. service. If you are not sure about the sugar content of wines, stick to wines made by companies like Dry Farm Wines because they make dry wines that have very low levels of sugar.
Low carb beers
Beer is another popular drink, but unfortunately it contains high levels of fast-digesting carbohydrates, and since most beers also contain gluten, this is an alcohol option that we do not recommend.
However, if you want to enjoy a beer, choose one designed to be lower in carbohydrates. Many popular brands have released such types of low-carb beers as:
- Choose a Budweiser 55 (1.8 grams of carbs per serving)
- Miller 64 (2 grams of carbs per serving)
- Michelob Ultra (2.6 grams of carbs per serving)
- Corona Premier (2.6g of carbs per serving)
What are keto-friendly mixed drinks?
But what about cocktails? Are any keto friendly mixed drinks available at the bar?
Unfortunately, most mixed drinks are not recommended on the keto diet, as they are typically made from a variety of juices, fruit juices, and cocktail mixes.
When it comes to ordering a keto mixed drink, stick to simple combinations like rum and diet cola, sugar-free gin and tonic, vodka and soda, or any other mix of spirits and a sugar-free drink. Avoid all mixes that contain fruit juices, as they are full of fructose and will put you out of ketosis.
However, if you are making cocktails at home, you can try making your own using flavored sparkling water, stevia or erythritol, and fruit extracts.
What about wine coolers or other soft drinks?
Unfortunately, wine coolers, kopops, and most sodas are full of sugar, and should be avoided. The carb content in these drinks is incredibly high, often around 25-30 grams of carbs per bottle or can, which will spike your insulin levels quickly and get you out of ketosis.
There are plenty of low-carb options that are keto-friendly, but alcohol is a non-essential nutrient, and full of empty calories, so there’s no need for it to become a regular part of a diet. In addition, it can affect the progress of weight loss, and excessive alcohol consumption can increase the risk of nutritional deficiencies.
Excessive drinking also contributes to other serious medical problems, such as diabetes and liver disease. As with everything, a moderate approach to alcohol intake is best to avoid any of its adverse health and diet effects.