The keto diet is one of the fastest-growing diets today, and many adherents wonder if they have to limit their wine intake because of its high-calorie content. Well, it is safe to say being on a keto diet doesn’t translate to giving up on alcohol for life. Unlike most liquors and beers, a glass or two of a low-residual sugar wine or keto wine isn’t likely to throw you out of ketosis.
So, are you unsure if you can drink wine on a keto diet? Then, you are reading the right article! Thankfully, this article comprehensively discusses the basics of keto, the best keto-friendly wines to choose from, and the factors to consider when choosing a keto-friendly wine.
Without any further prepping, let’s get started!
First, What is Keto Wine?
In simple terms, keto wine is wine containing low alcohol, which is usually 13.5% ABV or less, with little to no residual sugar.
Most keto wines have little to no carbohydrates; this is good news because carbohydrates are the nemesis of the ketosis diet.
What Are The Best Keto-Friendly Wines?
Since keto wines have low carbohydrate content, you may drink a glass regularly, even on a keto diet. In addition, the byproducts of wine fermentation, including glycerol, have minor effects on insulin or blood sugar level.
So, while you may not find wine among most wellness drinks, the best wine for keto dieters is a dry wine.
Below are some of the most popular varietals for you, whether you are into red, white, or rose wines.
1. Red Wines
i. Pinot Noir
Originating from France, Pinot Noir is one of the best bold red wines. However, it is slightly fruitier with softer tannins. The softer tannin presence allows for a more extensive range of potential pairings, including salmon and grilled chicken.
ii. Merlot
Merlot is usually considered an intro wine. The wine has a mild tannin presence and fruity notes and is usually a safe bet for anyone new to wine. Its slight fruitiness and mild tannin content allow you to pair this wine with cheese, steak, salmon, chocolate, and many more.
iii. Cabernet Sauvignon
This French red wine is one of the world’s most popular red wines, renowned for its high tannins, bold flavor, and oaky notes. This wine is fantastic on its own or paired with other bold foods like peppercorns, steak, or grilled foods.
iv. Sangiovese
Are you looking to leave your comfort zone with a less famous but equally fantastic red wine, then Sangiovese is one of your best options. Originating from Italy, Sangiovese typically pairs better with Mediterranean and Italian meals and includes soft berry and plum notes.
2. White Wines
i. Chardonnay
Often referred to as the king of white wines, Chardonnay comes in varieties from strong and oaky to smooth and buttery. Also, the food pairings range from soft meats to cheese with fragrant herbs, including rosemary and thyme.
ii. Pinot Grigio
Another famous and refreshing white wine in the world is Pinot Grigio. The wine is crisp and has notes of citrus and green apples, making it a great starter wine for those just dipping their toe into the wine world.
Due to its light, delicate flavor, the wine complements other light meals such as pasta, chicken, white fish, and many more.
iii. Sauvignon Blanc
Originating from France, Sauvignon Blanc is a crisp, refreshing white wine with high acidity. As a result of its herbal and herbal flavor, Sauvignon is best paired with meals having bold greens.
3. Rose Wine
The rose wine is technically both a red and white wine. The wine usually has a crisp summer flavor. Some of the typical rose keto-friendly wines include:
i. Zinfandel
Also known as White Zinfandel, this rose keto-friendly wine is quite infamous in popular wine culture as a pink, sweet, and relatively cheap wine. However, the wine continues to be the most popular variety of roses with its sweet flavors of melon, strawberry, lemon, and many more.
ii. Pinot Noir
Pinot Noir produces great roses with a decent dry finish, but it is most well known in the pink-hued wine category as making some great rose champagnes.
iii. Sangiovese Rose
Originating from Italy, but now grown across the globe. The Sangiovese rose produces a bold and flavorful rose with notes of red fruits complimented by subtle spices.
iv. Syrah Rose
Syrah rose is not your typical rose, as it is deep in color and features notes of pepper, strawberry, and olive. Additionally, it usually produces bold and rich wines. You don’t need to serve this wine as chilled as standard rose wine. It is best paired with vegetables and pasta dishes.
Now that you have various delicious keto-friendly wines let’s briefly examine some wines that have no place in a Ketogenic diet.
Wines to Avoid on a Keto Diet
1. Sherry
Sherry is a fortified dessert wine with notably high levels of alcohol and sugar. Although its rich history and flavors garner its attention, its key characteristics make it unsuitable for the keto diet. A typical serving of Sherry offers around 12 grams of carbs and an ABV level between 16 to 19%.
2. Port
Port is another fortified dessert wine internationally known for its trademark sweetness. But unfortunately, it is loaded with carbs of as much as 15 grams in a single glass. This makes it indeed a wine to avoid.
3. Moscato
Moscato is a sweet and fruity Italian wine in sparkling and still styles. However, while this wine has numerous fans, it is incompatible with the Ketogenic diet. A typical serving of Moscato contains about 11 grams of carbs, which is not ideal for a keto dieter.
Top 3 Ways to Spot Your Keto-Friendly Wines
1. Look for Dry Wines
When a wine is dry, it contains marginal levels of residual sugars, i.e., carbohydrates. Ideally, these lower sugar levels usually leave dry wines between less than 1 to 4 grams of carbs per serving. While there is a large variety of sweet wines on the market, ensure you stick to dry wines if you are strictly on a keto diet.
2. Read a Wine’s Tech Sheet
For detailed information on the nutritional value of a given wine, there is no better place to start than its tech sheet. A tech sheet offers you an extensive review of a wine’s essential characteristics to help you identify if it best fits the needs of your Ketogenic diet.
3. Stick to Wines with Lower Alcohol Levels
Although it is a generalization, most keto wine drinkers recommend sticking to varietals and blends with an alcohol volume below 13.5%. So, ensure you don’t go for wines above this level.
Frequently Asked Questions about Keto Wine
Ø What Makes Keto Wine?
Low alcohol content and low residual sugars are the main factors in knowing keto-friendly red and white wines. However, the common challenge with white wines is that they taste better than red wines. This makes it hard to meet the challenge of low residual sugar.
Ø How Often Should I Drink Wine on Keto?
It is usually advisable to stick to no more than a cup or two daily, as an excessive intake may slow down the rate of fat burning and also lead to weight gain.
Ø Are All Wines Keto Friendly?
Many but not all wines are keto friendly. It all boils down to how much residual sugar they contain. Ideally, a keto-friendly must have no residual sugar and less than 13.5% ABV, alcohol by volume.
Ø Can Alcohol Knock Me Out of Ketosis?
Although some alcohol may be carbohydrate free, all alcohol creates harmful byproducts the body must burn off. As a result, your body prioritizes burning these compounds over carbs and fats. This can, in turn, throw off your ketosis.
Ø Why Do I Get Drunk Faster on Keto?
When you are on a keto diet, there is a reduced amount of glycogen in your bloodstream. This makes it easy for alcohol to be sent to your bloodstream and converted to acetaldehyde to metabolize faster. So, you will probably feel more intoxicated quickly.
Keto Wine – Conclusion
As you may now know, there are various keto-friendly wines you can enjoy as long as you keep a close eye on your overall carbohydrate intake. However, if you find yourself knocked out of ketosis after you might have enjoyed some wine, you can help your body regain ketosis with exogenous ketone supplements.
Hopefully, this article has helped you understand the basics of keto wines, how they may or may not affect your keto diet, alongside the various types of keto-friendly wines you should consider in 2022. Should you have further questions, thoughts, and ideas? Please leave them in the comment section – we’ll be glad to hear from you.
