Are Hard Seltzers Actually Keto-Friendly? Examining Low Carb & Low Sugar Options

Understanding Hard Seltzers and the Keto Diet

The ketogenic (keto) diet has become an increasingly popular way to lose weight and improve health. This very low-carb, high-fat diet aims to get the body into a metabolic state called ketosis. When following the keto diet, choosing the right beverages is crucial. Hard seltzers have been growing in popularity recently as a refreshing low-carb alcoholic option. But are they keto-friendly? Let's take a closer look.

What Are Hard Seltzers?

Hard seltzers are carbonated alcoholic beverages, usually made by fermenting cane sugar and flavoring carbonated water with fruit flavors or other natural flavors. The alcohol content generally ranges from around 4% to 6%. Brands like White Claw, Truly, and Bon & Viv have led the recent surge in hard seltzer popularity.

The resulting beverage has a light, fruity and fizzy taste. Hard seltzers tend to be low in carbohydrates, calories, and sugars compared to beer, wine, and traditional mixed drinks. This can make them an appealing option for those following lower carb diets like the keto diet. But are they keto approved?

Understanding Ketosis and the Keto Diet

The goal of the keto diet is to get the body into a natural metabolic state called ketosis. This is achieved by following a very low carbohydrate, moderate protein and high healthy fat diet. Consuming no more than 50 grams of net carbs per day is typically recommended.

In ketosis, the body switches from primarily burning carbohydrates for fuel to burning fats, producing compounds called ketones. This has been associated with weight loss and other health benefits but requires strict carb restriction to achieve and maintain this fat burning state.

Counting Carbs and Ingredients in Hard Seltzers

So when considering if a drink like hard seltzer can fit into a keto lifestyle, it’s essential to pay attention to the carbohydrate content as well as ingredients. Manufacturers will list total carb counts on their drinks to make this easier.

Most hard seltzer brands contain 2-4 grams of carbohydrates per 12 ounce serving. Some keto dieters aim to keep net carbs under 50 grams daily, while more aggressive low carb dieters aim for 20 net grams of carbs or less per day. Using this metric, one or two hard seltzers could potentially fit into keto carb limits.

However, it’s also vital to consider what ingredients make up those carbs. Some hard seltzers rely on artificial sweeteners for flavoring, while some use real fruit juices. The carb count must also account for residual sugars left in the final product after fermentation.

Examining the Most Keto-Friendly Hard Seltzer Options

When scouring the ever-expanding hard seltzer market for keto-approved options, some clear frontrunners emerge:

Bon & Viv Spiked Seltzer

Bon & Viv Spiked Seltzers offer unique flavors using real fruit juices with no artificial sweeteners. Their seltzers clock in at only 1 gram of sugar and 2 grams of carbs per can, landing them securely in keto-friendly territory. Flavor options include black cherry, grapefruit, lemon lime, and peach among others.

Corona Refresca

Corona Refresca is a new entrant to the spiked seltzer market by the iconic Mexican beer brand. These seltzers use real fruit juice for natural flavors and contain only 2 grams of carbs per serving with no added sugar. Flavors include guava lime, passionfruit lime, and coconut lime.

Smirnoff Seltzer

Smirnoff Seltzers also aim for keto appeal, using less than 1g of sugar per can while keeping net carbs between 1-2 grams. They rely on citric acid and natural flavors instead of fruit juices for a lighter tasting seltzer available in cranberry lime, watermelon, berry lemonade and more flavors.

White Claw Hard Seltzer

Arguably the most popular hard seltzer brand, White Claw offers a variety of fruit flavors including black cherry, mango, raspberry, and lime. While the formulas do include some sweeteners, they stick to only 2 grams of net carbs and 100 calories per 12 oz serving. An original go-to for low carb dieters.

The Bottom Line: Moderation is Key

When following a ketogenic diet, drinking hard seltzers can fit into your daily carb limit, especially if consuming only one serving. As with any food or drink, moderation is key.

If enjoying hard seltzers occasionally while limiting other carb sources throughout your day, this drink trend can definitely complement your keto lifestyle. Just be mindful of serving sizes, ingredients, and how they impact your personal carb tolerance.

Most mainstream hard seltzer brands try to appeal to carb and calorie-conscious consumers. So if choosing more natural, low sugar options, hard seltzers can be a delicious drink option as part of a ketogenic eating pattern.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.