Are you on a low-carb or keto diet but still want to enjoy a drink every now and then?
The good news is that there are plenty of low-carb and sugar-free alcohol options out there. From distilled spirits to light beers and wines, you can still indulge in a drink without sabotaging your diet.
In this article, we’ll explore the lowest carb and sugar alcohol options available, so you can make informed choices and still have fun.
So, grab a glass and let’s dive in!
What Is The Lowest Carb And Sugar Alcohol?
When it comes to low-carb and sugar-free alcohol, distilled spirits are the safest bet. Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs and sugar. This means that you can enjoy a drink without worrying about your carb intake.
In addition to distilled spirits, there are also some low-carb beer and wine options available. Light beers and unsweetened/unflavored champagne, dry red wine, and dry white wine are all relatively low in carbs and sugar. However, it’s important to note that most beers and sweet wines are high in carbs and sugar, so it’s best to avoid them if you’re on a low-carb or keto diet.
Understanding Carbs And Sugar In Alcohol
Alcohol is made from natural sugar and starch, but the number of calories and sugar in different types of alcohol will vary depending on the fermentation and distillation processes involved. One gram of alcohol contains seven calories, which is almost the same as pure fat (nine calories). Adding mixers such as soft drinks will increase the calorie and sugar content of the drink.
Regular lagers tend to typically vary in carbohydrate content from about 10 to 15g per pint, while stouts, porters, and Guinness tend to be on the higher end of the carbohydrate spectrum amongst beers and can have upwards of 20g of carbohydrate per pint. Real ales will typically have a carbohydrate content of 10 to 20g of carbs per pint. Certain real ales may be given additional flavoring with extra sugar or honey, so be prepared for the effect to vary with different beers.
Sugar alcohols are sweeteners that have about half the calories of regular sugar. Despite their name, they are neither a sugar nor an alcohol. They occur naturally in certain fruits and vegetables, but some are man-made and are added to processed foods. Many foods labeled “sugar-free” or “no sugar added” have sugar alcohols in them. When counting carbohydrates for products made with sugar alcohols, subtract half of the grams of sugar alcohol listed on the food label.
It’s important to note that sugar alcohols are still a form of carbohydrate, and they still affect your blood sugar levels, if not as dramatically as regular carbohydrates. Sugar alcohols may be found in products that are labeled “sugar-free” or “no sugar added,” including sugar-free candies, chocolate, and energy bars. But don’t be fooled – always check the label for the carbohydrate content.
When it comes to alcohol and carbs, it’s usually presented in a misleading or incorrect way. Alcohol itself is not a carbohydrate, although many popular alcoholic beverages contain carbohydrates and may raise blood sugars. While alcohol is produced from carbohydrates, yeast convert sugar into ethyl alcohol (ethanol) and CO2 through a process called fermentation. Neither of these fermentation products are carbohydrates and therefore neither is metabolized by the body as a carbohydrate.
Distilled Spirits: The Ultimate Low-Carb Option
Distilled spirits are the ultimate low-carb option when it comes to alcohol. Unlike beer and wine, which are made from grains and fruits that contain carbohydrates, distilled spirits are made by distilling fermented grains, potatoes, or fruits. During the distillation process, the sugar and carb content is removed, leaving behind pure alcohol.
This means that pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs and sugar. These spirits can be enjoyed on their own or mixed with a low-carb mixer like club soda or sparkling water. Using a low-carb mixer will ensure that your drink remains carb-free.
One thing to keep in mind is that not all distilled spirits are created equal. Some varieties of whiskey may contain carbs and sugar, so it’s important to read the label carefully before purchasing. However, for certain types of spirits, the process is highly regulated, so you can trust that they contain no sugar or carbs.
Vodka is the lowest carb and sugar alcohol option available. With zero carbs and zero sugar, vodka is a great choice for those on a low-carb or keto diet. In addition to being carb-free, vodka is also a lower calorie option compared to other alcoholic drinks. It contains only 100 calories per 1.5 ounces.
It’s important to note that while distilled spirits are carb-free, they still contain calories. Drinking too much alcohol can also slow down weight loss and affect liver metabolism. It’s recommended to drink in moderation and stay hydrated by drinking one glass of water per shot or glass of alcohol consumed.
Low-Carb Beer: Lighten Up Your Drinking Experience
For beer lovers, the thought of giving up their favorite drink can be daunting. But fear not! There are some low-carb beer options available that can still satisfy your craving without sabotaging your diet.
Michelob Ultra Pure Gold is a great option for those looking for a light beer with fewer carbs. With only 2.5 grams of carbohydrates per bottle, it’s one of the lowest-carb beers available. It also has a smooth taste that makes it enjoyable to drink.
Amstel Light is another great option for those looking to cut back on carbs. With only 3.5 grams per bottle, it’s a classic lager with a light body and mild bitterness that makes it easy to drink.
Budweiser Select 55 and Beck’s Premier Light are two more low-carb options with just 1.9 grams and 2.3 grams of carbohydrates per bottle, respectively. Both beers have a smooth finish and pleasing hop bitterness that make them enjoyable for any occasion.
Lastly, Yuengling Light Lager is another great option with just 2.4 grams of carbohydrates per bottle. It has a smooth malty flavor and subtle hints of hops that make it an easy drinking experience.
It’s important to note that while these beers are lower in carbs than other options, they still contain calories and should be consumed in moderation. As always, it’s best to consult with your healthcare provider before making any significant changes to your diet or alcohol consumption habits.
Wine: Sipping On Low-Carb Elegance
If you’re a wine lover, you’ll be happy to know that there are some low-carb wine options available as well. When selecting a wine, it’s important to choose a dry option as these will typically have the fewest grams of sugar and therefore the least amount of carbs.
Sauvignon Blanc is a great option for those looking for a low-carb white wine. With notes of peach, pineapple, and grass, it makes for an ideal pairing with delicate fish dishes and green veggies topped with fresh herbs. Dry (“Brut”) Champagne, Chardonnay, Pinot Blanc, Pinot Grigio, Prosecco, Dry (“Trocken”) Riesling, and Sauvignon Blanc are all keto-friendly white wines with low net carbs ranging from 1-3g per serving.
If you prefer red wine, there are some dry red wine options that average less than 4 grams of sugar per 5-ounce serving. These include Brut Champagne with less than 2 grams of carbs and FitVine wines with less than 0.09 grams of sugar and 3.9 grams of carbs per 5-ounce glass. FitVine wines are also free of flavor additives and low in sulfites thanks to their unique extended fermentation process.
When selecting a wine for a low-carb or keto diet, it’s best to choose one with low alcohol content (13.5% ABV or less) and little to no residual sugar. This will ensure that your wine has minimal impact on your carb intake while still allowing you to enjoy a glass or two.
Sugar Alcohols: The Sweet (and Low-Carb) Alternative
For those who have a sweet tooth but want to avoid the negative effects of sugar, sugar alcohols can be a great alternative. Sugar alcohols are often used as a low-calorie way to sweeten food products and are frequently found in sugar-free or diet products like gum, yogurts, ice cream, coffee creamers, salad dressings, and protein bars and shakes.
While there are many types of sugar alcohols, some common ones you may see on food labels include erythritol, isomalt, maltitol, sorbitol, and xylitol. Erythritol is often made by fermenting the glucose found in cornstarch and has 70% of the sweetness of sugar but only 5% of the calories. Xylitol is one of the most common sugar alcohols and is as sweet as regular sugar but has 40% fewer calories.
It’s important to note that not all sugar alcohols are created equal, and some may impact blood sugar levels more than others. The best sugar alcohol to use is erythritol since it has a glycemic index value of zero and is almost as sweet as sugar. Maltitol comes in last while still being lower than the glycemic index value of regular table sugar (sucrose) which sits around 62.
Sugar alcohols have a proven track record of being a safe and tasty sugar substitute. They are often derived from plants, making them a plant-based sugar replacement! The unique kinds of sugar alcohols have differing sweetness levels, and which one you choose to use will depend on the application. They also have fewer calories and carbohydrates when compared to table sugar. This makes sugar alcohols suitable for keto diets.
However, it’s always advisable to stick with those listed here that have the lowest glycemic index values. Added to that is the point that the low calories associated with these sugar alcohols should never be used as an excuse to overindulge. An excessive amount of anything is likely to tip you over your daily carb limit and kick you out of ketosis.
Mixing It Up: Low-Carb Cocktails To Try
If you’re looking for a low-carb cocktail to enjoy, there are plenty of options available. When it comes to mixing alcohol, it’s important to choose mixers that are low in carbs and sugar. Here are some delicious low-carb cocktails to try:
1. Vodka Soda: This classic cocktail is a go-to for many people on a low-carb diet. Simply mix vodka with soda water and add a squeeze of lime for some extra flavor.
2. Gin and Tonic: Gin is another great option for a low-carb cocktail. Mix it with sugar-free tonic water and garnish with a slice of cucumber or lime.
3. Margarita: You can still enjoy a margarita on a low-carb diet by using sugar-free sweeteners like stevia or monk fruit instead of traditional simple syrup. Mix tequila, lime juice, and your sweetener of choice, and serve over ice.
4. Moscow Mule: This trendy cocktail can easily be made low-carb by using diet ginger beer and vodka. Add some lime juice and fresh mint for an extra kick of flavor.
5. Low-Carb Sangria: While traditional sangria is high in sugar due to the added fruit juices, you can make a low-carb version by using dry red wine, sugar-free sweeteners, and fresh berries.
Remember to always drink responsibly, and be mindful of your alcohol intake while on a low-carb or keto diet. Cheers to enjoying delicious cocktails without sacrificing your health goals!
