Following a ketogenic diet requires careful attention to what you eat and drink. Alcoholic beverages can be particularly tricky since many contain high amounts of carbs.

The good news is that you don’t have to give up alcohol altogether while on a keto diet. With some careful planning and smart choices, you can still enjoy an occasional drink without sabotaging your progress.

Understanding Carbs in Alcoholic Beverages

Before we dive into the best drinks for a keto diet, it’s essential to understand the role of carbohydrate content in alcoholic beverages.

While most pure forms of alcohol like gin, rum, tequila, and vodka have zero carbs, many mixers and flavorings can raise the carb count. For instance, a typical beer can have up to 12 grams of carbs per serving, while a glass of wine can have 7 grams of carbs.

It’s also helpful to pay attention to the glycemic index of different alcohols. This index measures the effect of different foods on blood sugar levels.

High glycemic — or high sugar — beverages can cause spikes in insulin, leading to feelings of hunger, cravings, and fat storage. On the other hand, lower glycemic drinks like spirits and dry wines have a more modest effect on blood sugar and are less likely to interfere with your ketosis.

Best Alcohol Choices for a Keto Diet

Now that you understand the importance of carbs and glycemic index in alcoholic beverages, let’s take a look at the best choices for a keto diet.

1. Spirits

As mentioned, most pure distilled spirits like gin, rum, tequila, and vodka are free of carbs and sugar. However, it’s best to avoid flavored or sweetened spirits like Baileys, flavored vodkas, and sweetened rums.

Instead, mix your favorite spirit with soda water or seltzer, along with a twist of lime or lemon or add a sugar-free syrup for extra flavor.

2. Wine

While wine is technically a carb, it’s one of the best drink choices for a keto diet.

Stick to drier wines like Pinot Noir, Cabernet Sauvignon, Merlot, Chardonnay, or Sauvignon Blanc, which have less residual sugar than sweeter wines like Moscato or Riesling. Limit your wine intake to a glass or two and pair it with low-carb snacks like nuts and cheese for a perfect keto-friendly combo.

3. Low-carb beers

Beer may seem like a no-go for a keto diet, but there are some low-carb options that fit the bill. For instance, Michelob ULTRA, Corona Premier, and Beck’s Premier Light all have less than 5 grams of carbs per bottle or can.

If you can’t find low-carb beer options, you can also mix light lagers with sparkling water for a refreshing beer cocktail.

4. Low-calorie go-to drinks

If you’re looking for a go-to keto drink that simply won’t kick you out of ketosis, there are some excellent low-calorie options to choose from. These drinks include gin and tonic, Moscow Mule, and spiked seltzer.

Just be sure to stick with sugar-free mixers like diet tonic water or unsweetened cranberry juice, and avoid any mixers that contain fruit juice or sugar syrup.

Drinks to Avoid on a Keto Diet

We’ve explored the top booze options to enjoy on a keto diet, but there are some drinks that you should stay away from entirely. Here are some drinks to avoid while on a keto diet:.

1. Sweet cocktails

Cocktails like Margaritas, Daiquiris, and Piña Coladas are packed with sugar and carbs. Some of these drinks can have up to 35 grams of carbs per serving, which is more than the recommended daily intake for a keto diet.

Stick with the low-carb options that we’ve listed instead, and you’ll be fine.

2. Flavored wines

While we’ve recommended wine as a keto-friendly drink, flavored wines like sangria or wine coolers are not. These drinks can contain large amounts of added sugar and have higher carb counts than pure wines.

Stick with dry wines instead, and you’ll be able to enjoy your favorite vintages without interfering with your ketosis.

3. High-carb beers

Most beers contain a high amount of carbs, making them a risky choice for a keto diet. Light beers and low-carb beers are a much better choice if you’re craving a cold one.

Avoid beers like IPAs, stouts, and other high-carb options if you’re committed to staying in ketosis.

Conclusion

While alcohol can be tricky to navigate on a ketogenic diet, it’s not impossible. By understanding the carb content and glycemic index of different alcoholic beverages, you can make smart choices that won’t interfere with your ketosis.

Stick with low-carb options like spirits, wine, and low-carb beers, and avoid sweet cocktails and flavored wines.