7 Wine Guidelines to Accommodate the Keto Diet

One of the best things about wine is that most have very little or even no, carbs. Because carbs and sugar are the bad guy on the keto diet, many people probably ask which wines they can drink if they want to follow that diet.

Not all are keto friendly, of course, but there are some safe ones. Keep reading to find out which wines to buy and which ones you should avoid if you’re trying to reduce your carbohydrate intake for health or weight loss.

1. Ketogenic Diet

The ketogenic diet (keto) is a higher fat, low carb diet that can bring with it many health benefits like improved health, lowered blood sugar levels, and fat loss. There are also benefits against Alzheimer’s disease, cancer, epilepsy, and diabetes. The diet involves the participant replacing carbs in the diet with fat. The reduction in carbohydrates puts the participant’s body into ketosis, a metabolic state that allows the body to grow more efficient at burning fat for energy rather than carbs.

2. Ideal Keto Wines

The ideal keto-compliant wine will have low alcohol, preferably 13.5 percent ABV or less, and very little or no residual sugar. The dryer the wine is, the more likely it is acceptable for the keto diet.

3. Residual Sugar

Most dry wines aren’t totally dry; many wines contain what is called residual sugar. This is what is left in the wine if the winemaker stops the yeast from eating all the sugar during the fermentation process. The biggest problem for wine drinkers who follow the keto diet is that residual sugar isn’t listed on the wine label.

4. Bad News for Wine Lovers on Keto

The bad news for wine lovers who want to follow keto is that there are no rules regarding the nutrition labels for wine. Furthermore, a person can’t always find this info online and sometimes the only option is for the person to email the company or producer to find out how much residual sugar is in a particular wine.

5. Good News for Wine Lovers on Keto

The great news is that there are tons of wines that will be suitable for someone following the keto diet, as long as moderation is key, of course. Here are a few tips to help a wine lover stick to the keto plan:

  • Rosé and white wines will usually have some amount of residual sugar. The sweetness in these types of wines help to balance out the acidity. Assume whites and rosés have 10 grams per litre (10 g/L) or the equivalent of 1.5 grams of carbs per serving.
  • Less expensive dry wines typically have more residual sugar left behind to improve the overall taste. Value wines can have between five and 30 grams per litre of residual sugar.
  • Sparkling wines with the least amount of residual sugar, usually 1.5 grams of carbs or less, are marked “Brut Nature,” “Brut,” or “Extra Brut.”
  • Wines from European countries like Greece, Italy, and France tend to place a higher priority on dryness than those from other areas.

6. Wines to Avoid

It’s always a good idea to avoid wines with higher alcohol levels like Grenache, Pinotage, Zinfandel, and Shiraz. These also tend to be higher in sugar.

Even more importantly, avoid the wines with higher sugar levels. Anything with more than 30 grams per litre or 4.5 grams of carbs per serving. The sweeter wines are Port, Moscato, and other sweet dessert wines.

7. How Much to Drink?

The keto diet doesn’t really go hand-in-hand with excessive drinking. In fact, most keto diet plans don’t recommend drinking any wine, or other alcohol, at all. If, however, you can stick to enjoying your wine in moderation, there’s no reason the keto diet has to rule out you having a glass of wine once in a while.