Can You Drink Wine During a Keto Diet

Can You Drink Wine During a Keto Diet?

The ketogenic diet has been all the rage in recent years, but just like any other eating plan, it can be confusing about what you can and cannot consume.

To maintain the metabolic state of ketosis that you have worked so hard to achieve, you must know what meals and drinks you should avoid.

It then begs the question, “What about wine?”

Wine connoisseurs considering the ketogenic diet or are already on it might be concerned about its potential side effects. Generally, wine can be consumed on the ketogenic diet, which is excellent news, but it may slow your progress.

Before considering whether or not you should drink alcohol while on the ketogenic diet, let’s define the diet and its benefits.

The Effects of the Keto Diet

“Keto” comes from the term “ketosis,” which refers to a specific diet in which fats and proteins are used as an energy source rather than carbs. Ketosis happens when you consume minimal carbohydrates, forcing your body to use fat for fuel instead of glucose.

Ketogenic diets are low-carb, high-fat diets that promote weight loss, improved health, and increased energy. To maintain ketosis, you must stick to a low carbohydrate intake daily.

Your liver uses stored and consumed fat to produce ketone molecules for energy. Your brain loves glucose and ketones, so this is excellent news. However, giving up your favorite sweets and luxuries like wine may be challenging. In addition, simple carbs like those found in baked goods, sugary drinks, and white bread are restricted on the ketogenic diet.

Despite its popularity as a weight-loss tool, the ketogenic diet has also benefited those with epilepsy and other neurological disorders. In addition to its utility in treating acne, the ketogenic diet effectively treats neurological and cardiovascular conditions. But further study and findings are needed for these applications.

However, ketone bodies produced during ketosis contribute to the keto diet’s unfavorable outcomes (such as acetone). Those with Type 1 diabetes are more vulnerable to the toxicity of these substances.

Is Wine Keto-Friendly?

Alcohol won’t throw you completely out of ketosis, but it will gradually make the process. When you take your time sipping that glass of wine, the liver stops whatever it is doing to deal with the ethanol as rapidly as it can. As a result, other nutrients, such as fat, are temporarily overlooked.

In other words, wine won’t throw you completely out of ketosis (or undo your gains) but will postpone it for a little while. Despite wine’s carb content, carbs aren’t bad, provided they’re consumed in moderation. Drinking a glass of wine will not pull you out of ketosis, but it will add another 3-4 grams of carbs to your daily intake.

Also Read: Wine Pairing Tips for Beginner

Which Forms of Wine Can You Consume?

Now that we know you may enjoy wine while on the ketogenic diet, what kind is appropriate for you?

From the diet viewpoint, not all wines (or alcoholic beverages) are created equal. Beer and other wines are high in carbs and should be avoided while following the ketogenic diet.

Several wines are low-carb or carb-free, which is excellent news for those concerned with their weight. Choose a dry wine; sparkling wines labeled “brut,” “extra brut,” or “brut nature” have the fewest carbohydrates.

Here’s a list of wines that are suitable for those following a ketogenic diet:

  • Chardonnay: The most popular white wine is Chardonnay. Its taste is usually toasted and buttery, but it can also be clean and crisp. Due to the grapes’ lack of taste, the flavor has a lot of room for customization. A 5-ounce glass contains around 3.2 grams of carbs.
  • Merlot: Merlot is a red wine that tends to be sweeter than other dry reds. A glass of it usually has about 3.7g of carbs. Popular Merlot has a complex taste of dark fruit, herbs, spices, cocoa, and vanilla in the background.
  • Cabernet Sauvignon: The quality of Cabernet Sauvignon depends on how old it is. It tastes darker and fruitier if bottled less than five years, while it tastes earthier if it’s been sitting for about five years. Each glass will have approximately 3.6g of carbs.
  • Dry Riesling: It’s a common misconception that German Riesling is sweet, yet most Riesling wines are relatively dry. To find a dry white wine with hints of lime, apricot, and jasmine, just check for the word “Trocken” on the bottle’s label (and about 1 gram of carbs per serving).
  • Chianti: The name originates in Tuscany, where the grapes are cultivated. The grapes range from 75% to 100% Sangiovese, and a standard glass has only 3.9g of carbohydrates per serving. Some wineries offer a bottle with only 1.2g of carbohydrates per serving. One can anticipate a sweet and fruity aroma with notes of cherry and vanilla.
  • Pinot noir: Pinot Noir usually has hints of cherry, along with floral and spicy notes. It’s a red wine with a light body and about 3.4g of carbs per serving. For the best smell, drink this red wine from a traditional Pinot Noir glass with a wide bowl and a narrow rim.
  • Sauvignon blanc: This dry and crisp white wine is an excellent choice on a warm day, with only approximately 2 grams of carbs per serving. A classic sauv blanc has peach, pineapple, grassy undertones, and some delicately prepared fish and green vegetables seasoned with fresh herbs.
  • Italian pinot grigio: Pinot Grigio, a variety of white wines, is light and crisp with a fruity flavor profile that typically includes citrus, pears, green apples, and nectarine. However, sometimes there is a hint of honeysuckle in the background. Each serving contains only roughly 3.2g of carbs, so it is an excellent option for individuals following a ketogenic diet.


Which Types of Wine Should You Not Consume?

You should avoid sweet wines. Although naturally high in residual sugar, they’re too carb-heavy for the keto diet. Here’s a list to help you:

  • Shiraz
  • Gewürztraminer
  • Sherry
  • Moscato
  • Zinfandel
  • Pinotage
  • Madiera

How to Enjoy Wine During Keto

Together with careful wine selection, restraint is essential. If you’re making long-term changes to your diet and drinking habits, you can still have a glass of wine with dinner every once in a while.

Two glasses a day is the maximum for men, and one is the maximum for women. Please note that a standard serving size is 5 ounces, so please pour accordingly and enjoy your beverage responsibly.

Keto Wine FAQ

Which wine has more carbohydrates, red or white?

Carbohydrate content ranges from 3 to 4 grams per ounce for red and white wines. In contrast to red wines, however, some white wines are lower in carbohydrates. Keto-friendly wines tend to be whites rather than reds.

As an alternative to sweet wines rich in carbohydrates, dry white wines are a better choice due to their low carb content (usually less than 0.5g) and fruity flavor.

Is red wine vinegar okay on keto?

That’s correct. As the red wine was further oxidized to vinegar, its carbohydrates also deteriorated. Red wine vinegar contains no carbohydrates, making it keto-friendly.

Is it possible to ruin ketosis with one cheat day?

Having a cheat day where you consume lots of carbs can throw you out of ketosis, but one glass of wine won’t. Having that much wine daily as drinking more than that can harm your health.

Because the lack of carbs lowers alcohol tolerance, the ketogenic diet increases the likelihood of severe hangovers. Consuming high-carbohydrate foods is more tempting when intoxicated, which throws your body out of ketosis.


Drink keto wines with low carbohydrate content to avoid disrupting your keto diet. Having one glass of keto wine per day is enough to avoid experiencing an intense hangover, as well as lowering your inhibition to eating high carbs.

How helpful was this article to you? Is there a wine that you recommend for keto? We’d love to hear your thoughts in the comments.


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