Wine on Low Carb Diet: How Much to Drink

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Pouring wine

Are you on a low-carb diet like the Ketogenic diet or Atkins? If so then you might be wondering if alcohol is allowed. Alcohol tends to be high-carb. Beer contains gluten and is often high-carb. Other drinks are super-low-carb at 0g. However, it’s usually the added stuff like fruit juice, tonic water, and whipped cream that cause the carbs to spike.  Another possible option is wine on a low carb diet. A glass of red wine has 2-3g of carbs so it’s lower-carb than other drinks. That said, a bottle of wine could kick you out of ketosis, which is a bad thing while on the Keto diet.

There are different diet rules about whether or not you can drink alcohol while on the plan. For example, sometimes there are no rules about alcohol. However, in other cases, all alcohol is swapped out so you’re not allowed to drink any. Then there are low-carb diets that allow a small number of certain kinds of alcohol. This is usually red/white wine because it provides benefits like being good for heart health. When on diets like Keto it’s important to do carb-counting so you’ll stay under the daily limit. For example, that’s 50g on Keto.

Is Alcohol Low Carb?

This is the big question when you’re on a low-carb diet. For example, Keto requires you to stay under 50g of carbs per day. This is 5% to 10% of daily calories.

It’s important to focus on different types:

1. Beer

Beer is made from barley, which helps to explain why it’s relatively high carb. Beer generally ranges from 4g to 13g of carbs.

This explains why beer is usually forbidden on the ketogenic diet. That said, you can find some light beers that are quite low in carbs. For example, Corona Premier is just 2.6 carbs so it won’t wreck your diet.

It’s a matter of doing your homework. Studies show that one daily can of beer can provide health benefits like red wine. The key is to find some low-carb options. This will help you stay in ketosis.

2. Wine

A glass of red or white wine can be as low as 2g of carbs. It depends on the type and amount you’re talking about. However, compared to other alcoholic drinks wine is quite low-carb.

The key is to limit how much you’re consuming. For example, the Mediterranean Diet allows one glass of wine per day. The key is to minimize how much you drink. Drinking 2+ glasses per day would make it tough to stay under 50g of carbs on keto.

An interesting option is a champagne. It can be as low as 1g of carbs per serving. So, when it’s party time you shouldn’t worry about drinking a moderate amount of bubbly. The keyword is “moderate.”

3. White Liquor

This is where it’s complicated. How low can you go? Some drinks like a dry martini is a rock-bottom zero carbs. Then there’s vodka/orange juice at about 30g of carbs.

In the case of spirits, it’s the sugar in tonic, juice, and creams that make them keto-unfriendly.

Wine on Low Carb Diet

The best wine option if you’re on a low-carb diet. Since champagne is as low as 1g of carbs per glass it’s the best choice. The price tag isn’t so low so it’s an issue to consider. However, if you’re at a special event where there’s champagne served feel free to have ONE glass.

Then there’s red and white wine. When drinking wine with meals you’ll want to pair one or the other based on your meal. For example, red wine is better for beef/pork while white wine is a better choice for fish/chicken.

Let’s get to the nitty-gritty of the nutrition facts. One glass of red wine has 125 calories. The white one has 2g to 4g of carbs based on the type you drink. Some other benefits include:

  • No cholesterol
  • Low-sodium
  • Gluten-free
  • Low-fat (saturated)
  • Fat-free

Health experts recommend women drink 1 glass per day and men drink 1-2 glasses per day. In general, one glass of wine/day is the limit for low-carb diets.

1. Calories

In terms of calories, red wine has more than white varieties. An X-factor is usually red wine gets served in a wine glass that’s larger than for the white varieties.

A bottle of wine has 5 or 6 servings. This is something to consider in terms of factors like calories and carbs. If you’re on a low-carb diet you should They help fight drink a maximum of two glasses at one sitting.

2. Carbs

One glass of wine has under 4g of carbohydrates. That includes 1g of sugar. You won’t have to worry about sugar spikes since the “glycemic load” is 0.

3. Micronutrients

You’ll get different kinds of vitamins/minerals based on the kind of wine you drink. As a general rule though you won’t get many from wine. That said, it’s still super-healthy due to the antioxidants.

Health Benefits of Wine

1. Lower Cholesterol

Red wine is heart-friendly and helps to lower total cholesterol. It also lowers LDL/bad cholesterol while boosting HDL/good cholesterol. So, if you have high blood pressure or cholesterol you should consider a glass of wine.

2. Type-2 Diabetes

Several studies show that drinking wine can help to reduce the risk of type-2 diabetes. That’s because it can help to lower your glucose (blood sugar) levels. This is another reason to pour a glass!

3. Stroke

Studies show that alcohol can help with blood clotting prevention. That, in turn, can help to reduce your risk of stroke. This benefit is higher for women than men.

Red wine has plant-based chemicals that work as an Aspirin-liked blood thinner. One study by John Hopkins University showed that the skins of red grapes helped to prevent stroke when they were used to make wine.

4. Heart Disease

Wine also seems to help to reduce the risk of heart disease. They contain chemical compounds that help to fight molecules that attack healthy cells. That can help to lower a person’s risk of heart disease.

5. Immune System

There are various ways you can boost your immune system. One of the top ways is by consuming Vitamin C fruits like apples and oranges.

Another option is drinking moderate alcohol. This can help to fight infections and help your immune system to work effectively. The key is to drink a moderate amount.

6. Antioxidants

This is easily the main benefits of drinking wine. They’re helpful for fighting “free radicals” that attack healthy cells. This can help to prevent serious diseases like cancer.

One interesting study showed that white wine and red wine have about the same amount of antioxidants. So, if your low-carb diet allows white wine: cheers! However, sometimes a thumbs up are only given to red wine on a low carb diet.

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