Earlier we also talked about drinking alcohol during a ketogenic diet, and especially about controlling the amounts you drink and the food choices you make (in a drunk state), and preventing extra pounds.
Wine is a ‘fickle’ drink with regard to the applicability in the ketogenic diet. There are different variants and one wine is more suitable to drink during the ketogenic diet than the other.
So the question is which wine can you drink during the ketogenic diet? And which wine do you get from ketosis? And how desirable is it to drink alcohol at all during a ketogenic diet?
Okay, that last point, I’m not going to talk about that; I’m not your mother – if you want a glass of wine, I’m not going to bother about that.
I’m also not going to bother you with the consequences that drinking wine (or beer or spirits) has on your health.
I will talk to you about the consequences for your diet if you decide to drink wine and the effect of this on ketosis.
Crucial questions that you as a (possible) wine drinker want to see answered are:
- What is the effect of wine on ketosis?
- How many carbohydrates are in wine?
- Which wines contain the least carbohydrates?
- Can I drink wine during my ketogenic diet?
We will discuss these questions one by one.
What is the effect of wine on ketosis?
As you may know, sugars are the archenemy of ketosis. As long as your body has sugars available to use as an energy source, it will not produce any ketones.
After all, sugars cause an insulin response and as long as there is insulin in circulation, the liver will not produce ketones.
The effect of wine on ketosis, therefore, depends entirely on the amount of sugar in your alcoholic grape brew.
So it is important to know what kind of wine you are slurping inside.
Keep in mind that because your body is unable to use alcohol and food at the same time, it will store the extra calories from wine as fat. That is not a point for keto enthusiasts, as long as you do not indulge in carbohydrates while drinking alcohol!
How many carbohydrates are in wine?
First of all, it is important to note that not all wines are the same. In addition to differences in color, grape variety or the region of origin of the wine, there is the most important aspect of a glass of wine (at least for those of us on a keto diet): the sugar content.
Fortunately for us, the sugar content (and the number of carbohydrates) of wine is a lot lower than that of cider or beer. Unfortunately, most wines do not mention this on the label, which can make the purchasing process a bit more difficult.
On average, a glass of wine of almost 150 milliliters (which is in fact less than you would expect) contains one to seven grams of sugar.
So there can be quite a difference between one glass of wine and the other. It is therefore important to find a wine that scores on the low side in this regard.
Which wines contain the least carbohydrates?
This becomes a bit complicated because red wine, white wine and rosé can contain both (relatively) much and (relatively) little sugar. Unfortunately, you cannot determine the amount of sugar in a wine based on the color.
In general, there are a few things to look out for.
“Dry” wines are your best friend – these are wines from which the sugar has been fermented, so that the wine is less sweet but also contains fewer carbohydrates.
On the other side of the spectrum, you will find dessert wines. These are the types that are packed with sugar. Wines that are sold as a ‘late harvest’ usually also contain a lot of carbohydrates, so you should also avoid them if you follow a ketogenic diet.
The same can be said of champagne. Champagnes that fall under the name ‘dry’, ‘brut’ or ‘extra brut’ and sparkling wines contain the least sugar and are therefore the most keto-friendly within the entire range of champagnes.
You can find a quick overview below. Keep in mind that the stated values are averages and do not necessarily have to be correct across the board!
Dry red wines
- Pinot noir: 0.68 g carbohydrates for approx. 28 ml (1 ounce)
- Cabernet Franc: 0.71 g
- Merlot: 0.74 g
- Cabernet sauvignon: 0.75 g
- Shiraz / syrah: 0.76 g
- Zinfandel: 0.84 g
Dry white wines
- Pinot blanc: 0.57 g carbohydrates for approx. 28 ml (1 ounce)
- Sauvignon blanc: 0.6 g
- Pinot grigio: 0.6 g
Another handy reference is the image below. On the left, you see the absolute NO-GO wines such as (slightly) sweet white wine and rosé. On the right, you see the more suitable wines such as dry white wine and (dry) red wine.
Can I, therefore, drink wine during the keto diet?
Yes, you can drink wine without getting out of ketosis. Then choose dry wines and make sure you do not take too many carbohydrates before you start the wine!
What should be emphasized is that it is better to ignore alcohol if you are on a mission to lose weight with the ketogenic diet. Alcohol ensures that your metabolism slows down and you burn fat less quickly.
You may be less likely to get out of ketose if you drink dry wines, but the consumption of alcohol is not good for burning your fat in advance!
Do you want to know more about other types of alcohol during the ketogenic diet? Then read our article about The ketogenic Diet and Alcohol. Cheers!