Today is National Wine Day in the United States, so, it’s time to celebrate with a glass– or maybe two. But, you’ve worked hard to stay in ketosis and you don’t want to risk kicked out because you indulged in a glass of your favorite wine. Alcohol has a lot of sugar, after all, so what does that mean for wine on keto? Let’s breakdown whether or not alcohol is keto-friendly and how to choose the right wine on the ketogenic diet.
Can You Have Wine on the Ketogenic Diet?
As long as you are choosing a low-sugar wine, yes, you can enjoy wine on the ketogenic diet. The key here, like with most things in life, is moderation. As long as you select the right wine, you can definitely enjoy a glass or two without getting kicked out of ketosis.
Which Wines Should Be Avoided on Keto?
It may seem obvious, but sweet, sugary, dessert wines are going to have a high carb count and can definitely kick you out of ketosis. Unless a wine specifically specifies that it is low in sugar or keto-friendly, try to avoid the following red wines because each contains approximately 9-20g of carbohydrates per serving:
When it comes to selecting a white wine, try to avoid the following white wines on keto:
- White Sangria
- Other white dessert wines
Which Wines are Keto Friendly?
Ordering wine at a restaurant or bar can be tricky because you can’t see the nutrition label and the carb count may be difficult to find only. A simple rule of thumb is to choose a dry wine. Dry wines have no residual sugars so they aren’t as sweet. Wines that are dry have 2g of sugar or less per liter. The following are great options for low-carb, dry wines that shouldn’t kick you out of ketosis, as long as you consume them in moderation:
Keto-friendly Red Wine
- Pinot Noir
- Cabernet Sauvignon
Keto-friendly White Wine
- Pinot Grigio
- Pinot Gris
- Pinot Blanc
- Sauvignon blanc
What better way to celebrate National Wine Day than to enjoy a glass of wine with your favorite keto pairing. Try having some of our favorite food pairings with these keto wines.
- Pinot noir: Chicken parm, salmon, or pork
- Merlot: Steak, lamb, gnocchi, or cheese
- Cabernet Sauvignon: steak, burger, or mushrooms
- Pinot Grigio: Shrimp, salmon, crab cakes
- Pinot Gris: Grilled chicken or salmon
- Pinot Blanc: Gnocchi, stuffed chicken, pasta
- Chardonnay: Cheese creamed kale, chicken cordon bleu
- Sauvignon blanc: Cheese, asparagus, sushi
- Champagne: Stuffed mushrooms, bacon chocolate donuts, strawberry shortcake
Do you enjoy wine on keto?
Comment below and let us know your favorite wine and what keto dish you like to prepare it with.
Chelsea Malone works as a researcher in the field of health and performance supplementation. She contributes science-based articles and information to Ketogenic.com. She received her Bachelor of Science in Biomedical Sciences from the University of Central Florida and her Master of Science in Medical Sciences from the University of South Florida. Her specialties are in biochemistry, immunology, and pathophysiology. In her free time, she enjoys cooking, traveling, hiking, and reading.