Navigating Wine on a Low-Carb or Keto Diet

Most diets don't treat alcohol as a recommended food group, and for good reason. Alcohol can contribute to weight gain and may even hinder weight loss efforts. It's packed with empty calories and often contains hidden carbohydrates, which can be problematic for those following low-carb or ketogenic diets. Wine, in particular, presents a challenge due to the overwhelming variety of options. This guide will help you understand how wine fits into a low-carb lifestyle.

Understanding Ketosis and Carbohydrates

The ketogenic (keto) diet works by leveraging your body's natural survival mechanisms. When carbohydrate intake is drastically reduced, your body switches from burning carbs for energy to burning fat, producing energy molecules called ketones. This metabolic state is known as ketosis.

To achieve and maintain ketosis, you must carefully track carbohydrate intake from all sources, including starches, grains, and sugars. Modern diets are full of hidden sugars, and alcohol is no exception. Although alcohol isn't a carbohydrate, it's processed by the liver, which can prioritize alcohol metabolism over ketone production. This doesn't always knock you out of ketosis, but it can slow fat burning and reduce the diet's effectiveness.

Why Does Wine Contain Carbs?

Wine starts as grape juice. Yeast is added to ferment the sugars, producing ethanol. The sugar that remains after fermentation—called residual sugar—makes up the carbohydrate content of the wine.

Most wines contain at least some sugar, but the amount varies widely. Dry wines have low residual sugar, and some even have zero sugar. Sweet wines, on the other hand, are high in sugar. You can enjoy wine on keto, but you must be selective about the types you choose.

Carbs in Wine vs. Other Alcoholic Drinks

Dry wines typically contain around 4 grams of sugar per serving, while sweet wines can have much more. Plain spirits like tequila, rum, vodka, and gin usually have zero grams of sugar. However, when mixed into cocktails, sugar content often rises due to added ingredients. On keto, it's important to consider more than just sugar content.

Choosing Low-Carb Wines

Yes, you can enjoy wine on a keto or low-carb diet! There are many low-sugar options available. Here’s what to look for:

• Prioritize dry red wines: Varieties like Merlot, Cabernet, and Pinot Noir usually have fewer than 4 grams of carbs per serving.
• Consider dry whites: If you prefer white wine, try Pinot Grigio or Sauvignon Blanc, which also tend to have fewer than 4 grams of sugar per serving. Many zero-carb wines are white and specially crafted for low-carb diets.
• Avoid sweet wines: Steer clear of sweet whites like White Zinfandel, Moscato, Prosecco, and Riesling. Also watch for sweet reds labeled "late-harvest," "ice wine," or "sangria," and avoid fortified wines like port and sherry.
• Learn to read wine labels: Look for terms like "dry," "extra dry," and "brut," which indicate lower sugar. Some wines are even labeled "low-carb," "skinny," or "keto." Avoid terms like "demi-sec" or "doux," which indicate sweetness.

Tips for Drinking Wine on a Low-Carb Diet

• Watch your serving size: A standard serving is 4–6 ounces, which usually fills a wine glass to just below its widest point.
• Choose quality over quantity: Pick a flavorful wine you can savor in small amounts rather than drinking more of a less satisfying option.
• Time your intake: Enjoy wine with a low-carb meal to help minimize impacts on blood sugar and ketosis.
• Consider low-alcohol wines: Even zero-carb wines contain calories, and alcohol can slow metabolism. High-alcohol drinks paired with carbs can amplify their effect.
• Consult a nutritionist: For personalized advice on weight loss or maintaining a low-calorie diet, seek professional guidance. Quitemate also offers coaching to help you make choices that fit your lifestyle.

Can You Have Wine on Keto?

In short, following a low-carb or keto diet doesn't mean you have to give up wine entirely. Whether wine fits into your diet depends on your individual goals, priorities, and nutritional needs. Since wine provides empty calories and may contribute to nutritional imbalances—especially when calories are restricted—it's important to weigh your choices carefully. Remember, alcohol is not an essential part of a balanced diet.