Keto Diet & Wine: What You Need to Know


Are you on a keto diet and wine? And you like to drink wine sometimes.

Hold on! Can you drink wine while maintaining a ketogenic diet on a regular basis? If you can, which wines are good and which are not? How much should you drink? You may be wondering it all.

So, to figure that out, keep reading.

Is Wine Keto-Friendly?

Well to know if wine is keto-friendly or not, let us know how wine gets prepared.

To make wine the juice of grapes is collected. Whether it will be white wine or red wine, that depends on the color of the grapes. For white wine white grapes are used with skins being removed; contrarily, for red wine, black or dark red grapes are used along with the skin during the fermentation process. Then, these are processed and canned.

The good news is, wine consists of lower rates of carbohydrates than other alcoholic drinks. Every 100 grams of wine has only 2.7 grams of carbs. Also, dry wine is healthier than sweet wine.

However, if you are on a strict diet, it will be better to consume as less alcohol as possible. This keeps you within the macronutrient zone.

How much Wine Consumption is Okay on the Keto Diet?

Basically, the sugar content and carbs should be taken into account to know how much wine is good for you while on a ketogenic diet.

If you are following a fast and effective keto diet, you must avoid wine at any cost.

On the other hand, while maintaining a  long-term diet-plan moderation is your key. Your dietitian may allow you to take from 20 to 50 grams of wine in a day. In that case, men should not consume more than 2-drinks and women should limit themselves within 1-drink per day.

So, even if you are on a keto diet, you can rely on low-carb alcoholic drinks such as wine. Also, pair it only with low-carb mixers, such as sugar-free tonic water, diet soda, or others and fats such as nut-butter, cheese, avocado, and others.

Best Keto-Friendly Wines Available in Stores

The fact is, sugar-level, calories, and carbohydrates are not mentioned on the body of a wine bottle. So, how to know which wines are healthier?

Well, here is a trick! You can find that out by checking the residual sugar and alcohol by volume or ABV given. If anyone of these is high, chances are calories and carbs are high.

To help you pick the best wines we have summed up some best ketogenic wines available in the stores. Without further ado, let’s check out.

Sauvignon Blanc, Cabernet Sauvignon, Merlot, Champagne, Pinot Grigio, and Chardonnay are some of the best wines that you can take without any worries.

Though these are not 100% dry and contain residual sugar, still they are better than other wines to keep you within a low-nutrient lifestyle while you are religiously maintaining a keto-diet.

Wines to avoid

Though wines are low-carb alcoholic drinks, not all wines are good for you. Here, we are going to mention especially some wines that are not a good choice if you are observing a keto diet.

Avoiding sweet wines like, Shiraz, Grenache, and Zinfandel helps you maintain a ketogenic lifestyle. Also, extremely sweet wines like Moscato and Riesling should not be consumed.

Did you know that fortified wines can harm your keto diet? Yes, it is true. Hence, fortified wines such as Sherry and Port must be avoided as well to stay balanced.

One more thing! Wines that cost higher are generally friendlier to the keto diet than the cheap ones. So choose accordingly.

How to Get Over a Hangover on Keto

Get aware of a hangover! While drinking wine or any other types of alcoholic beverages be ready for a worse occasional hangover. Want to know how you can get rid of a hangover easily? Be with us.

Well, avoid consuming wine if you have not taken heavy meals. It is essential to eat properly because when your stomach is full you can get over any hangover soon.

You need to sleep more to feel refreshed and high on energy after drinking wine.

Also, drink plenty of water to keep your body hydrated. If you can drink water while drinking wine, that will be great. Water counteracts diuretic effects such as headaches, hangovers, and others, caused by alcohol.

How to Get Back to Ketosis After Drinking Wine

Getting back into ketosis depends on various factors such as your metabolism, age, level of exercise, as well as recent fat, protein, and carb intake.

Usually, it takes from 2 to 4 days to start over your keto diet once you drink wine. That said, some people may find it longer to start over ketosis again.

It is not healthy to drink wine in an empty stomach. What if we say, after drinking wine fasting can be of help. How? Here is the answer.

To get back to ketosis, all you need to do is to observe a fast the next day of the day you drink wine. This is a thumb-rule to bring you back to your keto diet quickly.

What is the Alcohol Tolerance of Ketogenic Diet?

If you are on a ketosis diet, the level of alcohol tolerance lowers.

Let’s find out why this happens. Carbohydrates reduce the level of alcohol in the blood. Carbohydrates are stored as glycogen in our body. At the time of ketosis, the level of glycogen decreases. Hence, there remain lesser substances in our body to absorb alcohol.

Due to lack of carbohydrates and other such energy sources alcohol hits the bloodstream fast and it gets processed faster.

Thus the alcohol tolerance level is decreased on a ketogenic diet.

The Conclusion

So, the conclusion is, you can drink wine while on a keto diet. One glass of wine may not throw your body out of ketosis.

But, over-consumption will deteriorate the progress of metabolic changes caused during a keto diet. Not only that alcohol will affect your health as well.

Keep the above information handy and be cautious before getting overboard.