The ketogenic diet, or keto for short, is a high-fat, low-carb diet, gaining popularity in recent years due to its potential to aid in weight loss and improve overall health. However, one aspect that is often overlooked is how alcohol fits into a keto lifestyle. While it is possible to indulge in a drink or two while on keto, knowing which drinks are keto-friendly and which should be avoided is essential.
Spirits like whiskey,
vodka, gin, and tequila are keto-friendly, as they are low in carbs and sugar. However, be sure to choose mixers that are also low in carbs, such as soda water, diet soda, or sugar-free tonic water. Avoid mixers that are high in sugar, such as regular soda, fruit juice, and sweetened syrups.
Skip: Beer
Unfortunately, beer is not a keto-friendly option as it is high in carbs. A typical beer can contain anywhere from 10-15 grams of carbs per serving, which can quickly add up. If you do decide to indulge in a beer, opt for a low-carb option, such as light beer or a gluten-free beer.
Sip: Wine
Wine is another keto-friendly option as it is low in carbs and sugar. Dry wines such as red or white wine contain around 3-4 grams of carbs per serving, making them a great option for those on keto. However, sweet wines like dessert wines or fortified wines such as port tend to be higher in sugar and should be avoided.
Skip: Margaritas
While tequila itself is a keto-friendly option, margaritas are not. Margaritas are typically made with sweetened syrups and fruit juice, making them high in carbs and sugar. A standard margarita can contain up to 30 grams of carbs per serving, making it a drink to avoid while on keto. Instead, opt for a simple tequila and soda or a tequila-based cocktail with sugar-free mixers.
Sip: Low-Carb Cocktails
If you enjoy a mixed drink, there are still options available while on keto. Stick to low-carb cocktails made with keto-friendly ingredients such as sugar-free syrups, soda water, and fresh herbs. Some examples of keto-friendly cocktails include a gin and tonic with sugar-free tonic water or a vodka soda with a touch of lime juice.
Skip: Sweetened Cocktails
Cocktails that are high in sugar and carbs should be avoided while on keto. Drinks such as piña coladas, daiquiris, and Long Island iced teas are typically made with sweetened syrups, fruit juice, and soda, making them high in carbs and sugar. Instead, opt for low-carb alternatives or stick to spirits and mixers that are low in carbs.
Sip: Light Beer
While beer is generally not a keto-friendly option, some low-carb options are available. Light beer is a good option as it contains fewer carbs than regular beer. However, be sure to check the nutrition label, as some light beers can still contain a significant amount of carbs.
Skip: Cider
Cider is typically made from apples with high sugar and carbs. A standard serving of cider can contain up to 20 grams of carbs, making it a drink to avoid while on keto. If you decide to indulge in a cider, opt for a dry cider or one specifically labeled as low-carb.
Conclusion
It is possible to enjoy a drink or two while on keto, but it is important to choose wisely. Stick to spirits, dry wines, and low-carb cocktails while avoiding beer, sweetened cocktails, and high-sugar drinks such as cider. Always check the nutrition label and opt for sugar-free mixers to keep your carb intake low. With these tips in mind, you can still enjoy a night out while staying on track with your keto lifestyle.
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