A ketogenic diet is built on very limited amounts of carbs, often 20 to 50 grams (g) of net carbs per day. That is not a lot, and because alcohol is known for containing carbs, you might think that you can’t drink on a keto diet.
Having a drink every day is going to be too much while an occasional drink is okay. Alcohol, after all, is empty calories – and when it comes to maximising your nutrition on a keto diet, alcohol should be limited. You can see the list of keto drinks allowed below
Dry White Wine
Varietals like sauvignon blanc, Italian pinot grigio, and pinot blanc are lower-carb options. All of these contain around 1 g of carbs per oz, or less. One 5-oz glass of sauvignon blanc, for instance, has 3 g of carbs, 0 g of fat, and 0.1 g of protein.
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Dry Red Wine
Cabernet sauvignon, pinot noir, or merlot, which are drier varietals that offer fewer carbs per oz than sweeter red wines. One glass of cabernet sauvignon has 3.8 g of carbs, 0 g of fat, and 0.1 g of protein.
Champagne or Prosecco
Start popping bottles (responsibly). Champagne gets the go-ahead because it will have less than 1 g of carbs per oz. Go for brut (rather than “extra dry” or “sweet”), which has a lower amount of carbs. A standard 5-oz glass of champagne has 4 g of carbs, 0 g of fat, and 0 g of protein.
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Hard Liquor
Spirits don’t have carbs. Have 1 oz of your favorite hard liquor – vodka, tequila, rum, gin, or whiskey – and add a mixer like soda water or a flavoured sparkling water (like LaCroix or Waterloo) for a drink with no calories, sugar, or carbohydrates. For reference, one shot of tequila has 0 g each of carbs, fat, and protein, for 97 calories. Note that alcohol has 7 calories per gram.
Mojito
A standard mojito – made from rum, lime juice, mint, sugar, and soda water – contains just 5 g of net carbs (as well as 0 g fat and 0.2 g protein). It’ll account for a lot of carbs that day, but it is possible to fit one in on a day when you really want a mixed drink. But you can do even better with a twist on the mojito. Leave out the sugar, and add rum to muddled mint, soda water, and top with a lime twist.
These are top 5 keto drinks allowed
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