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Can you drink wine on keto? Guide to best wines

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"Can you drink wine on keto?" If you're on a ketogenic diet and you're a wine lover, this question has probably crossed your mind. The good news is, it's possible to enjoy a glass of wine while maintaining your low-carb diet. However, it's crucial to know how to select the right types of wine and understand how alcohol affects the state of ketosis. Let's delve deeper into this.

wine that you can drink on keto

The Low-Down on Ketogenic Diet and Wine

The ketogenic diet is a high-fat, low-carb diet that triggers your body into a metabolic state known as ketosis. In ketosis, the body burns fat instead of glucose for energy, which can result in weight loss. But where does alcohol, specifically wine, fit into this diet plan?

Here's the good news. You don't have to entirely shun alcoholic beverages if you're on a keto diet. Wine, particularly dry wines like Cabernet Sauvignon and Pinot Noir, can fit into a low-carb lifestyle. However, keep in mind the key is moderation, and you should be aware of your carb intake to remain in ketosis.

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Why Choose Dry Wines?

Dry wines have less residual sugar and fewer carbs than sweet wines. During the fermentation process, yeast consumes most of the sugar in the grapes, leaving you with a wine that has less sugar and fewer carbs. Therefore, dry red wines like Cabernet Sauvignon and dry white wines like Sauvignon Blanc are your best bet if you're on a ketogenic diet.

Here's a simplified chart comparing the carbohydrate content in different types of wine:

Type of WineAverage Carbs per 5-ounce glass
Dry Red Wine3-4 g
Dry White Wine2-3 g
Sweet Dessert Wines10-14 g
Rosé Wines5-6 g
Sweet Mixed Drinks20+ g

Wine Selection Tips for Keto Dieters

Navigating the wine world while maintaining your low-carb diet can be a challenge. Here are some tips to make your journey easier:

  • Opt for Dry Wines Over Sweet Wines: As mentioned, dry wines have less sugar and fewer carbs than sweet wines. Look for wines labeled 'dry,' 'extra dry,' or 'brut nature.'
  • Read Wine Labels Carefully: Many wine labels provide information on the sugar content. Wines with less residual sugar will have fewer carbs.
  • Moderation is Key: Keep in mind that wine still has carbs. Limit your consumption to a glass or two to avoid a high carb intake.
  • Be Mindful of Portion Sizes: A standard glass of wine is 5 ounces. Pouring larger glasses can lead to consuming more carbs than planned.
  • Choose Wine Over Other Alcoholic Beverages: Some types of alcohol, like sweet mixed drinks and beer, have a high carb content. Wine, specifically dry wines, are typically a better choice.

Keto-Friendly Wine Brands: Recommendations

If you're looking for specific brand recommendations, fear not. The wine industry has also been noticing the growing trend of low-carb lifestyles, and some brands cater specifically to these needs. Brands like FitVine, Dry Farm Wines, and Cavit Collection, for example, have a range of low-sugar, low-carb wines that can be a part of your keto journey. Always check the label and look out for keywords such as 'low-carb', 'low-sugar', or 'dry' to find wines that best suit your dietary requirements.

Non-Alcoholic Wines for Keto Lovers

Non-alcoholic wines can be a great alternative for those who want to enjoy the flavor of wine without the alcohol content. They also generally have fewer carbs than regular wines, which makes them more keto-friendly. Brands like Ariel and Fre offer a range of non-alcoholic wines that can fit into a ketogenic lifestyle. But, like their alcoholic counterparts, non-alcoholic wines can still contain sugars, so always check the label.

Low-Sugar Sparkling Wines and Champagnes

For special occasions, or simply when you want something a bit different, sparkling wines and champagnes can be a great choice. Brut nature, extra brut, and brut champagnes, as well as sparkling wines labeled as 'dry', 'extra dry', or 'brut', are your best bets for a low-carb bubbly drink. Prosecco can also be a good option, as it is often lower in sugar than other sparkling wines.

Making Keto-Friendly Wine Cocktails

If you want to spruce up your wine intake a bit, consider making wine-based cocktails that align with your keto diet. For example, a wine spritzer (made with dry wine and club soda) is a refreshing low-carb choice. You can also use dry wines to make sangria, substituting the traditional fruit juices and sweeteners with a mix of fresh low-carb fruits and a sugar substitute like Stevia.

How Your Body Processes Alcohol on Keto

When we dive into the world of ketogenic diets and wine, it's essential to understand how your body processes alcohol. When you consume alcohol, it gets immediate attention from your body, and that's because it identifies alcohol as a toxin.

The liver takes charge and begins to metabolize the alcohol. However, while it's doing this, it's not focusing on the fat-burning process crucial for those in a state of ketosis. This is one reason why heavy drinking isn't ideal when you're on a ketogenic diet; it could slow down your weight loss progress.

Pay Attention to Alcohol Tolerance

Your alcohol tolerance might not be the same once you start a ketogenic diet. Most keto dieters report a decrease in alcohol tolerance. So while you may have been able to enjoy a few glasses of wine with little effect before, on a ketogenic diet, you might feel the impact sooner.

The Next Day: Dealing with Hangovers

The 'next day' scenario after drinking wine can also be slightly different when you're on a ketogenic diet. Due to the lack of glycogen stores in your body (as it's using fat for energy rather than carbohydrates), you might experience worse hangovers than before. Staying hydrated can help mitigate some of these effects.

The Importance of Portion Control

When it comes to maintaining your ketogenic diet and enjoying your glass of wine, portion control is paramount. Standard wine servings are 5 ounces, but it's easy to pour more, especially if you're using large wine glasses. Make sure to measure out your wine to avoid accidentally overdoing the carbs.

Serving Suggestions: Pairing Wine with Keto Meals

If you're wondering how to incorporate your glass of wine into your ketogenic meal plan, here's some great news: many keto-friendly dishes pair beautifully with certain types of wine.

For example, a hearty steak cooked in butter (a high-fat keto staple) goes perfectly with a glass of dry red wine like Cabernet Sauvignon. Similarly, a salad with full-fat dressing or a platter of hard cheeses could complement a glass of crisp dry white wine like Sauvignon Blanc.

Wine: A Part of Your Social Life

Let's not forget the social aspect of enjoying a glass of wine. For many, a good glass of wine is a significant part of social events, get-togethers, and celebrations. The good news is that on a ketogenic diet, you don't have to give up these moments. By choosing low-carb wines and consuming them in moderation, you can still raise a glass to the good times.


  1. Can I drink sweet wines on a keto diet?The short answer is, it's not the best choice. Sweet wines have a lot of sugar and carbs, which can knock you out of ketosis. It's better to opt for dry wines with less sugar.
  2. Does alcohol affect ketosis?Yes, alcohol consumption can affect ketosis. Alcohol metabolism makes your liver work harder, which can slow down the fat-burning process.
  3. Can drinking wine cause worse hangovers on a keto diet?Some keto dieters have reported experiencing worse hangovers. This could be due to a decrease in glycogen stores and a lower alcohol tolerance when in ketosis.
  4. Is wine keto friendly?Yes, specific types of wine can be keto-friendly. Dry wines, both red and white, typically contain fewer carbs and less sugar, making them a better fit for a ketogenic diet.
  5. What are the best keto wines?The best keto wines are typically dry reds, such as Cabernet Sauvignon and Pinot Noir, and dry whites like Sauvignon Blanc and Pinot Grigio. Brut champagne is also a great choice with zero carbs.

Key Takeaways: Can You Drink Wine on Keto?

Here are the most important points to remember:

  • Yes, you can drink wine on keto. However, it's essential to choose the right type of wine, preferably dry wines with less sugar.
  • The carb counts in wine can vary significantly. Dry red wine, dry white wines, and brut champagnes are typically the best keto-friendly wines.
  • Be mindful of your alcohol consumption. Overdoing it can hamper your fat burning and potentially knock you out of ketosis.
  • Pay attention to portion sizes. A 5-ounce glass is a standard serving size.

Alternatives to Wine on Keto

If you're not much of a wine person, there are other low-carb options you can consider:

  • Hard Liquor: Pure spirits like vodka, rum, gin, tequila, and whiskey have zero carbs.
  • Light Beer: Although beer typically has a high carb content, there are low-carb beers available.
  • Alcohol-Free Wine: These wines have fewer carbs than traditional wines, making them an excellent alternative for keto dieters.
  • Soda Water with a Squeeze of Lime or Lemon: This is a refreshing low-carb option that can replace wine.

In Conclusion: can you drink wine on keto

In answer to the question, "Can you drink wine on keto?" - yes, with careful selection and moderation, you can. It's possible to incorporate a glass of dry wine into your low-carb lifestyle. It's all about maintaining a balance that supports your weight loss goals while allowing you to savor the occasional drink.

Remember to be mindful of your choices and how they fit into your overall diet plan. So go ahead, pour yourself that glass of Cabernet Sauvignon, and toast to your health and wellness journey!

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