Keto and Alcohol

by Kim Andersen

For some people giving up alcohol will be a challenge, so you will be glad to know that Keto does not require you giving up alcohol, but you will need to make changes, especially if you are a beer drinker or drink in excess. 

There are many options to replace sugary alcohols and some of those options may in fact be your choice alcohol. There are 8 basic alcohols: champagne, red and white wine, hard alcohols, light beer, hard cider, regular beer, stouts and fancy drinks. I will rank each one and give you calories, carb count, sugars and then our best choices amongst that group.

 Hard alcohol: whiskey, Bourbon, Brandy, Scotch, Cognac, Vodka, Gin and clear or dark Rum.

  • Amount-one fluid oz/30 ml
  • 80 Proof/40% Alcohol
  • Calories-64
  • Carb Count-0 (best choice, but hard on the body)
  • Sugars-0

-Our best choice is to drink this alcohol on the rocks, or if you want to mix:

  • Whiskey and zevia cola
  • Brandy with apple cider vinegar, water and stevia
  • Scotch with zevia ginger ale and lime juice
  • Cognac with water, lemon juice and stevia
  • Vodka, try herb infused with water
  • Gin with mineral water and lemon slices
  • Rum and zevia cola

 

  1. Champagne

Amount-four fluid oz/120 ml

Calories-90

Carb Count-1.6g (excellent choice)

Sugars-0.8g

-Our best choice is brut natural, brut.

 

  1. Red and White Wine

Amount-five fluid oz/150 ml

Calories-125

Carb Count-3.8g (a good choice in moderation)

Sugars-0.9g

-Our best choice is Cabernet Sauvignon, Merlot, Pinot Noir, Chardonnay, Pinot Grigio and Sauvignon Blanc.

 

  1. Light Beer

Amount-12 fluid oz/350 ml

Calories-104

Carb Count-6g (having 2 would be fine)

Sugars-0.3g

-Our best choice is Becks Premium Light, Bud Select, Coors Light, Michelob Ultra and MGD

 

  1. Regular Beer

Amount-12 fluid oz/350 ml

Calories-150

Carb Count-9 to 13g (this is getting a bit high, limiting you to 1)

Sugars-3 to10g

-Our best choice is Rhinebecker Extra and San Miguel.

 

  1. Stout

Amount-12 fluid oz/350 ml

Calories-200

Carb Count-20 to 25g (this is too high for Keto)

Sugars-10 to15g

-Our best choice is Brooklyn Dry Irish Stout,Guinness Draught.

 

  1. Hard Cider

Amount-12 fluid oz/350 ml

Calories-99 to 200

Carb Count-1 to 30g (excellent to no-go, depending on the cider)

Sugars-1 to 24g

-Our best choice is Bulmer’s Original, Mercury Dry, Strongbow Low Carb.


  1. Fancy drinks

Amount-12 fluid oz/350 ml

Calories-300 to 780

Carb Count-30 to 90g (absolutely never)

Sugars-13 to 85g

-Our best choice is to use flavour aids (FLAVORALL stevia liquid), Zevia soda or kombucha to recreate sugary drinks.

Having drinks with friends and maintaining a KETO lifestyle are compatible with a few changes, so live life to the fullest and be healthy.

 Reference:

The Keto Diet. Leanne Vogel. 2017, p.119-121.

 

 

 

 

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