Wine on a Keto Diet

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Good or bad – wine is one of those things that many individuals enjoy. You can have some alcohol on a keto diet but there’s a catch. Some of them can hamper your ketosis. While wine is more keto-friendly than beer because of its low-carb content. Drinking in moderation is suitable for keto dieters. So can you drink a glass of wine on a keto diet? Let’s know about it in this article.


In a word, the keto diet is a low-carb, high-fat way of living that prioritizes moderate protein intake to aid in weight loss, health improvement, and a boost in energy. The theory is that in order to keep your body in the ketosis state, you must adhere to a minimum daily carbohydrate intake.

Your body will enter ketosis, a metabolic condition in which it starts burning fat for energy when your carbohydrate consumption is kept low enough. Your liver creates ketone molecules for energy by using both eaten and stored fat. It can be difficult to say goodbye to your favorite treats and pleasures like wine, even if this is fantastic news for your brain, which thrives on glucose and ketones.

Can You Drink Wine On A Keto Diet?

As long as you are picking a low-sugar wine, yes, you can enjoy wine on the ketogenic diet. The key here is to drink in moderation. As long as you select the fair wine, you can definitely enjoy a glass or two without getting kicked out of ketosis.

While most cheap wine (think the stuff under INR 750/-or that comes in a box), can come with residual sugar, if you stick to very dry red or white wine, you can still have a glass with dinner. Generally, dry wines have about 1 gram or less of sugar per ounce, and the usual serving is 5 ounces, so pour accordingly.

Be mindful that while some dry wines might be OK on keto, most are not Bulletproof. Typical wine consists of up to 76 different additives that aren’t disclosed on their labels — like artificial coloring, yeast, ammonia, defoaming agents, and metals. They can take carcinogenic mycotoxins from moldy vats or poor fermentation, too.

Keto-Friendly Wines-

A few keto-friendly, dry white wines include:

  • Sauvignon blanc (0.6g carbs per ounce)
  • Pinot blanc: (0.57g carbs per ounce)
  • Italian pinot grigio (0.6g carbs per ounce)
  • Champagne ( 1.5 carbs per ounce )

A few keto-friendly, dry red wines include:

  • Cabernet Sauvignon (0.75g carbs per ounce)
  • Pinot noir (0.68g carbs per ounce)
  • Merlot (0.74g carbs per ounce)

Wines to Avoid on Keto Diet-

Wines with higher alcohol levels include varieties like Pinotage, Zinfandel, Shiraz, and Grenache. You can’t blame them for it. They’re naturally high in sugar.

What’s more important to escape is wines with higher sweetness levels (anything above 30 g/L RS or 4.5g carbs). Here is the record of wines to avoid :

  1. Red or White Sangria
  2. Pink Zinfandel
  3. Moscato
  4. Riesling
  5. Rose
  6. Port/Sherry wine
  7. Dessert wine
  8. Wine coolers
  9. Frozen wine pops


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How Often You Should Drink Wine On Keto?

Most short-term, thoroughly keto diets do not recommend drinking alcohol at all. Well, now this is up to you!

You would restrict how often and how much you drink if you are just starting your journey and if weight loss is a goal.

If you are in maintenance mode and you know that a glass or two performs well with your body, then enjoy!


One might imagine that keto and wine don’t come together. But they can, as long as you know what choices to pick and avoid. Sweetness levels help you pick out whether a wine is good for your ketogenic diet or not. Last but not least, be sure to drink wine in moderation as one of the major draws of the keto diet is how efficiently it burns fat, so excessive alcohol consumption would be counter-intuitive while on the diet. When your body is running on ketosis, it does lower your alcohol tolerance, which increases your chance of a hangover. And it makes the hangovers much more intense. So keep that in mind when enjoying a drink. Your curbs may have changed while on ketosis and that should always be taken into account. Remember to drink responsibly.


To lose weight, transform yourself into a healthier version, and maintain weight, subscribe to Keto India for a personalized keto consultation. Good luck on your weight loss journey! Stay tuned for more such health content! Also, don’t forget to follow us on Instagram for the daily dose of Ketogenic Diet, Health, and Wellness!


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