How Alcohol Affects Ketosis and Low-Carb Diets

The ketogenic diet has become increasingly popular as a way to lose weight, improve health, and reduce insulin resistance. This low-carb, high-fat diet helps the body enter a metabolic state called ketosis, where it burns fat for fuel instead of glucose.

However, many people wonder if they can still drink alcohol while following a ketogenic diet. Alcohol does contain carbohydrates and calories, which can affect ketosis. In this article, we’ll explore how alcohol impacts ketosis and insulin resistance. We’ll also provide tips on the best low-carb alcoholic drinks to choose if you want to imbibe while staying in ketosis.

How Alcohol Affects Ketosis

When following a ketogenic diet, the goal is to restrict carbs to under 50 grams per day, sometimes as low as 20-30 grams. This forces the body to burn fat for fuel in a process called ketosis. Even small amounts of excess carbs can knock you out of this fat burning state.

Alcohol impacts ketosis in a few key ways:

• Alcohol stops fat burning. When alcohol is present in the body, it’s metabolized first. This pauses fat burning and ketosis until the alcohol clears the system.
• Alcohol can convert to glucose. Through a process called gluconeogenesis, the body can convert alcohol into glucose. This adds to your carb count and can prevent or limit ketosis.
• Alcohol impacts hormone levels. Drinking alcohol lowers growth hormone levels needed for fat metabolism. It also increases cortisol, which encourages glucose production.
• Alcohol causes inflammation. Long-term alcohol use leads to liver inflammation, contributing to insulin resistance. It also causes oxidative stress and cellular damage.

The more alcohol consumed, the stronger these effects become. Even if you stay within carb limits, alcohol can still pause ketosis temporarily and prevent fat burning.

How Alcohol Affects Insulin Resistance

One of the goals of a ketogenic diet is reducing insulin resistance. This condition makes cells less sensitive to insulin, forcing the pancreas to produce more of the hormone.

Chronically high insulin levels are linked to weight gain, type 2 diabetes, and other health conditions. Alcohol can contribute to insulin resistance in a few key ways:

• Alcohol causes blood sugar spikes. The carbohydrates and calories in drinks quickly raise blood sugar and insulin levels. Over time, these spikes promote insulin resistance.
• Alcohol stresses the liver. The liver helps regulate glucose and insulin levels in the body. Overloading the liver with alcohol impairs these functions.
• Alcohol causes inflammation. Chronic inflammation due to alcohol use is strongly correlated with increased insulin resistance over time.
• Alcohol impacts hormones. Drinking negatively affects hormones like growth hormone and testosterone. These hormonal changes increase insulin resistance.

While moderate alcohol intake may not have lasting effects on insulin levels in healthy adults, chronic heavy drinking does seem to promote insulin resistance and type 2 diabetes risk.

Best Low-Carb Alcoholic Drinks for Ketosis

If you do choose to drink alcohol on a ketogenic diet, some options are better than others. The key is choosing beverages lowest in carbs and sugar. Here are some of the top low-carb alcoholic drink options:

Dry Wine

Dry red and white wines are relatively low in carbs and sugar compared to other alcoholic drinks. A 5 ounce glass of dry wine has around 3-4 grams of total carbs. This fits into even a strict keto diet if consumed in moderation. Avoid sweet dessert wines, which are much higher in sugar.

Light/Low-Carb Beer

Regular beers tend to have too many carbs for keto, around 12-14 grams per 12 ounce serving. But many light beers and low-carb craft beers now have between 2-5 grams of carbs. These can fit into a keto diet in moderation, but be sure to check labels for carb counts.

Dry Champagne/Sparkling Wines

Champagne and other sparkling wines can make nice occasional low-carb options. Look for styles labeled “brut,” “extra brut,” or “brut nature,” which indicate less added sugar. One 5 ounce glass of brut champagne has around 5 grams of carbs. Avoid sweet varieties like demi-sec or doux.

Straight Liquor + Low-Carb Mixers

Straight spirits like vodka, whiskey, tequila, gin, and rum contain 0 carbs and won’t affect ketosis. Avoid sugary mixers and liqueurs. Instead choose diet soda, seltzer, or low-carb mixers like Zevia. You can also mix liquors with juice and use stevia to sweeten.

Low-Sugar Cocktails

There are many ways to make great keto cocktails using low-carb mixers, herbs, spices, and fresh fruit. Try mixing liquor with soda water and lime juice or making a skinny margarita with tequila, lime juice, and stevia instead of a sugary margarita mix.

Tips for Drinking on a Keto Diet

If you do choose to drink alcohol while on the keto diet, here are some tips to minimize negative effects:

• Stick to 1-2 drinks max per day, limiting intake to special occasions
• Avoid all high-sugar mixers, liqueurs, and sweet wines
• Opt for low-carb wines, champagnes, liquor, and light beers
• Drink plenty of water to stay hydrated
• Make sure to have some alcohol-free days, giving your liver a break
• Be prepared for some stalled weight loss the day after drinking
• Don’t use drinking as an excuse to binge on carbs or extra calories

While alcohol should be limited, you can still enjoy an occasional drink without sabotaging ketosis or your health. Just be mindful of what you choose to drink and limit overall intake.

Alcohol Temporarily Pause Ketosis

Alcohol does appear to temporarily pause ketosis and fat burning while the alcohol is being metabolized. Frequent high intake can also negatively impact hormone levels and contribute to insulin resistance over time. However, occasional moderate, low-carb alcohol intake can be accommodated in a ketogenic diet.

If you want to drink alcohol on keto, limit it to 1-2 servings max per day and avoid all high-sugar drinks. Instead choose options like dry wine, champagne, liquor, low-carb beer, and low-sugar cocktails. This allows you to still enjoy the social and relaxation benefits of alcohol while limiting impacts on your health and ketosis.

Occasional Alcoholic Beverages While Following a Ketogenic Diet

• Alcohol pauses ketosis temporarily by being metabolized before fats
• Chronic alcohol usage can promote insulin resistance and inflammation
• The worst drinks for keto are high-sugar mixed drinks, coolers, and sweet wines
• Best low-carb options are dry wines, liquor, low-carb beer, and low-sugar cocktails
• Limit overall intake and choose low-carb options to successfully imbibe while staying in ketosis

So, with mindful drinking choices, you can still enjoy occasional alcoholic beverages while following a ketogenic diet. Just be sure to pay close attention to labels and ingredients. Limit high-carb, high-sugar drinks, and avoid going overboard on intake.