Is rum keto friendly
Ketosis and alcohol: is alcohol ketogenic or "just" low carb?
Have you ever wondered whether you can drink alcohol despite a ketogenic diet? Or what exactly are you allowed to drink now? How many carbohydrates does wine have, for example?
Countless diet books and health blogs warn against drinking alcohol. In general, drinking alcohol is actually unhealthy (with the exception of red wine below). It would probably be best to eliminate alcohol from your eating plan. It's just empty calories and it's a burden on the liver.
In an ideal world, we all drink at most a glass of red wine from time to time, get by without sweeteners and only eat organic. But in reality, a drink or two is part of an enjoyable lifestyle for many.
You can find more about wine and carbohydrates at the end of the article.
The great thing about a ketogenic low carb diet is that you can always drink a little alcohol every now and then and still lose weight or not gain weight. However, this is not a free ticket for all types. Avoid conventional beer and anything that tastes sweet or fruity, such as liqueur, mulled wine, semi-dry and sweet wine, and fruit schnapps.
Here is a selection of alcohols that you can still drink in ketosis:
Spirits for a ketogenic low-carb diet
Spirits that are OK for a ketogenic low carb diet:
- Cognac (Hennessy, Etc.)
- Gin (Tanqueray, Beefeater, Etc.)
- Rum (Captain Morgan, Etc.)
- Scotch (Johnnie Walker, Dewar’s, Chivas Regal, Etc.)
- Tequila (Jim Beam, Black Nikka, Etc.)
- Whiskey (Jack Daniels, Etc.)
- Vodka (Absolutely, Greylag goose, etc.)
Pure types of alcohol such as vodka, whiskey, cognac, brandy and tequila contain zero carbohydrates.
Drinking alcohol in a ketogenic diet is therefore not a problem for pure types of alcohol, because you can drink them without getting out of ketosis.
However, you should avoid sugary mixed drinks. Gin & Tonic is a case in point: it has 16 grams of carbohydrates! Better to switch to vodka, soda water and lime - they have zero carbohydrates. Cognac with Coke Zero or Diet Coke are also an alternative.
Flavored spirits (including flavored vodka and some dark / coconut rums) are also high in carbohydrates. Always check the nutritional information before drinking. Here are some more inspiration for mixing:
Keto-grade beverages to mix
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Drink alcohol on a ketogenic diet - low carb beer
It is very difficult to drink beer on a ketogenic low carb diet. Beer is a liquid grain. (It's best to write on a magnet and pin it on the fridge.) Really good beer is not possible anyway, only light and low carb beers. Basically, you should avoid any beer that has a strong color, whether red, yellow or brown. We don't have exact carbohydrate figures for all beers, but we assume that the diet beers have between two and eight carbohydrates. Before drinking, please check how many carbohydrates the beer has.
German low carb beers
- Maisel Edelhopfen Diet Pilsner
- Köstritzer Diet Pils
- Sternquell Diet Pils
- DAB Diet Pils
- Freibergisch diet draft beer
- Henninger Diet Pils
- Feldschlößchen Diet Pilsener
- Paulaner Diet Beer
- Reudnitzer Diet Beer
- Apoldaer Diet Beer
- Freibergisch diet draft beer
- Dingslebener Lux
- Schultheiss diet draft beer
- Tucher Diet Pils
- Holsten Diet Pils
- Wicküler D-Pils
Diet beers from Europe
- Łomża export
- Ilzer Diet
- Březňák diet beer
- Pivo Se Sníženým Obsahem Cukrů
Diet beers from the USA
- MGD 64
- Rolling Rock Green Light
- Michelob Ultra
- Bud Select
- Miller Lite
- Michelob Ultra Amber
- Coors Light
- Amstel Light
- Bud Light
Drink alcohol on a ketogenic diet - ketogenic wine
Now we get to the good part - at least in case you like wine. Wine is an excellent addition to a low carb ketogenic diet. Red wine in particular is healthy and dry wine is low in carbohydrates.
Red wine in moderation is good for your health as it increases HDL. That could explain why it has such a positive impact on Alzheimer's and heart disease. Red wine also contains important antioxidants called polyphenols. Polyphenols help make free radicals ineffective. (Incidentally, free radicals are also involved in the aging process.) In addition, red wine contains small amounts of resveratrol. Resveratrol decreases LDL and can reduce inflammation and blood clotting.
It is important to drink alcohol or wine with a ketogenic diet, which is very dry. (I didn't like dry wine at all before. But I've got used to the taste - maybe also because I generally eat less sweet because of keto.) By the way, sugar is added to many dry wines, too. So if you want to go really low carb, you should make sure that the wine has been fermented without sugar. For French wines, you should choose a Languedoc wine. The addition of sugar is prohibited in this region. Anyone who wants to buy a German wine without the alcohol content manipulated by sugar should reach for the Prädikatswein. Quality wines may be enriched with sugar in this country, but not premium wines.
Wine with few carbohydrates (Keto red wines)
- Dornfelder dry (3.6 carbohydrates per 150ml)
- Merlot (3.7 carbohydrates per 150 ml)
- Pinot Noir / Spätburgunder (3.4 carbohydrates per 150 ml)
- Cabernet (3.8 carbohydrates per 150 ml)
- Lemberger Blaufränkisch (4.5 carbohydrates per 150 ml)
Keto white wines
- Chardonnay (3.7 carbohydrates per 150ml)
- Pinot Grigio (3.2 carbohydrates per 150ml)
- Riesling (5.5 carbohydrates per 150ml)
- White Burgundy dry (2.9 carbohydrates per 150ml)
- Dry sparkling wine (3 carbohydrates per 150ml)
- Champagne (1.5 carbohydrates per 150ml)
Extra keto tip:
In Spain, “Tinto de Verano”, a lighter variant, is drunk in summer. To do this, red wine is mixed with sweet lemonade. A good alternative to keto would be red wine with Fanta Light (available in selected beverage stores). We've already tried Sprite Light, but personally we didn't think it was that good.
What is your experience of being able to drink alcohol while on a ketogenic diet? Which spirits do you particularly like to drink or do you completely avoid alcohol?
Attention! Many ketarians can tolerate less alcohol than before after a few weeks in ketosis. So if this is the first time you have a spirit, beer or wine after your fat adaptation drink - listen to your body and drink carefully.
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