Low Carb Wine: How to Drink Wine While Staying Keto
Many people who are considering the keto diet balk at the idea of never having a drink again, but keto doesn’t have to mean giving up all alcohol. As long as you plan your macros for the day, you can have a glass of wine on keto now and then–if you choose the right low carb wine.
Finding a low carb wine is not as difficult as it might sound. For the most part, your best bet is to stick with wines that are relatively dry, as they have the fewest carbs. Some wines might actually be marketed as dry but contain some residual sugar, so it helps to know what to look for in a wine beyond the flavor profile.
Before you head to the store to pick up a bottle for your next party or evening in, use this guide to help you make a savvy decision.
White Wines
While health experts have long touted the health benefits of red wine, white wine is not too far behind. It often contains powerful vitamins and minerals such as magnesium which is good for heart health, DNA synthesis, and protein synthesis. [1]
Some varieties of white wine also act as a source of calcium, the crucial building block of bones. That being said, you do not want to overdo it on wine just because it has some health benefits.
If you do decide to drink white wine, here are some of the grapes varieties that typically make the lowest carb wines.
Sauvignon Blanc
Often paired with seafood dishes and salads, sauvignon blanc is one dry white wine that you will want to add to your shopping list. Each serving of the average sauvignon blanc wine has just two grams of net carbs and still gives you a flavor-packed taste and aroma. Most of these wines will have light citrus and white fruit aromas to them such as lime, green apple, peach, passionfruit, or pineapple.
Pinot Grigio
Even though it typically has a slightly higher carb count (around 3g), pinot grigio is still a good choice when you want to indulge in a glass of low carb wine. It is heavy on the white fruit flavors, much like sauvignon blanc: lime, lemon, nectarine, pear, and apple with some additional floral notes or notes of honey are often found in pinot grigio.
Chardonnay
Chardonnay wines typically offer you something a little fuller and sweeter tasting without compromising on the carb count. At around 2 grams of net carbs per serving, an oak-aged chardonnay will have vanilla and butter aromas. Other flavors may include apple, lemon, and pineapple.
Red Wines
Red wines have long been touted as heart-healthy–and for good reason. They contain a specific type of antioxidant known as resveratrol among other antioxidants, all of which can reduce the effects of free radicals on the body. As a result, consuming red wine in moderation can reduce your risk of developing heart disease and cancer. [2]
When tested on animals, resveratrol has also been shown to improve markers of longevity. [3] Who couldn’t stand to use a few extra months or years on this planet while indulging in some delicious wine?
As with white wine, you need to steer clear of sugary reds in favor of the varieties below.
Merlot
If you plan to have a romantic evening in, complete with a three-course steak dinner, then you may want to find the perfect wine companion for your meat. Merlot might just fit the bill and allow you to keep keto with just 2.5g net carbs in many bottles. Merlot will have blackberry, black cherry, plum, cocoa, vanilla, clove, or cedar notes.
Chianti
One of the zestiest-tasting red wines that you will find, chianti is a low carb wine that will give you just 2.6 grams of net carbs per serving. Chianti is usually a medium-bodied wine, but it still has a powerful flavor profile. It often has notes of cherry or strawberry as well as herbs or smoke.
Cabernet Sauvignon
With about the same net carb count as chianti, cabernet sauvignon is another grape variety that makes full-bodied wines that embrace the flavors of dark fruits, like black cherry and blackberry, along with spices, tobacco, wood, and sometimes vanilla. Best paired with red meat, this is a timeless wine that goes with your ribeye steak or just a good burger on a lettuce wrap. It is also the star of the show when reduced into sauces.
Pinot Noir
Out of all the red wines that promise to be low carb, pinot noir has the lowest net carbs (2.3g). It has a lighter body than many reds, but carries complexity and notes of cherry and raspberry. When oak-aged, it may also have tasting notes of vanilla and spice depending on the technique used. Pair it with pork, steak, or venison for a flavorful meal.
Tricks to Finding Low Carb Wines
One trick to use when trying to find keto-friendly wines is to look for higher alcohol wine. Wines with a higher percentage of alcohol are usually that way because more of the grape sugars have been converted to alcohol, leaving less residual sugar behind to push you out of ketosis. To stay on the safe side, you’ll also want to avoid grape varieties and winemaking regions that usually produce sweeter wines, such as the varieties riesling, moscato, gewurtztraminer, zinfandel, and chenin blanc, and regions like Sauternes. Avoid dessert wines like ice wine and fortified wine like Port.
Another trick to make sure that you do not overindulge and kick your body out of ketosis is to measure your servings at 5 ounces each to ensure you’re not going over your carb count. Keep in mind as well that regardless of carb count, wine still contains calories that can add up and slow your progress, if weight loss is one of your goals on keto.
References
Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199–8226. https://doi.org/10.3390/nu7095388
Cos, P., De Bruyne, T., Hermans, N., Apers, S., Berghe, D. V., & Vlietinck, A. J. (2004). Proanthocyanidins in health care: current and new trends. Current medicinal chemistry, 11(10), 1345–1359. https://doi.org/10.2174/0929867043365288
Das, D. K., Mukherjee, S., & Ray, D. (2011). Erratum to: resveratrol and red wine, healthy heart and longevity. Heart failure reviews, 16(4), 425–435. https://doi.org/10.1007/s10741-011-9234-6
