Is Sake Keto? Nutrition, Benefits, and Drinking Tips

Exploring Whether Sake is Keto-Friendly

The ketogenic (keto) diet has become one of the most popular diets for weight loss and overall health in recent years. This very low-carb, high-fat diet helps the body reach a metabolic state called ketosis, where fat is burned for energy instead of carbs. When done correctly, keto has been associated with fat loss, reduced appetite, improved mental clarity and more.

However, the keto diet does require restricting your intake of carbohydrates to generally less than 50 grams per day. This means many foods and beverages that are high in carbs, like breads, pastas, desserts, juices and sodas are off the table.

When it comes to alcoholic beverages, wine, spirits and low-carb beer can generally be enjoyed in moderation on keto. But what about sake, also known as Japanese rice wine? Let's take a detailed look at how sake is made, its macronutrient profile, and whether or not it's keto-approved.

What is Sake?

Sake is a fermented alcoholic drink that originated in Japan. It's sometimes referred to as Japanese rice wine, but sake is actually brewed more like beer since it's made from starch that's been converted into sugars.

The main ingredients used to make sake are:

• Rice - Typically short-grain, white rice that's been milled or "polished" to remove the protein and oils from the grains.
• Water - Added to convert the rice starches into sugars.
• Koji - Mold spores from the Aspergillus oryzae fungus that kickstart the fermentation process.
• Yeast - Converts sugars into alcohol.

There are several steps involved in making sake, including multiple fermentation periods. The koji mold spores are first cultivated on steamed rice to break down starches into glucose. This "koji rice" is then combined with more steamed rice, water and yeast in a large tank to ferment.

This mash ferments for about 4 weeks, which allows the yeast to convert sugars to alcohol. The sake is then strained, filtered and pasteurized before being bottled and shipped.

Nutrition Facts of Sake

Now that we know how sake is produced, let's take a look at its nutritional value. A 5-ounce (150ml) serving of sake contains (1):

• Calories: 90
• Protein: 0 grams
• Fat: 0 grams
• Carbs: 2.3 grams
• Sugar: 0 grams

As you can see, dry sake is relatively low in calories and carbs and contains zero fat or protein. Alcohol itself provides 7 calories per gram, which accounts for most of the calories.

The few carbs in sake come from residual sugars left after fermentation. An average serving may contain 1–2 grams of carbs.

Is Sake Keto-Friendly?

So should you feel comfortable drinking sake on the keto diet? The answer is it likely fits into a keto lifestyle when consumed in moderation.

Here are some points to consider:

• At 2.3 grams of carbs per serving, sake can easily be budgeted into keto meal plans. Keto generally allows 20–50 grams of net carbs per day.
• Make sure to account for the carbs and calories in sake if also consuming other keto drinks like dry wines or low-carb beers in the same day.
• Watch your intake, as the calories and carbs can add up quickly if you consume sake in excess.
• Opt for drier, high-quality brands of sake with lower carb and sugar contents.
• Drink plenty of water to stay hydrated and support liver function.
• Avoid sweet, flavored versions of sake with added sugars.

Potential Benefits of Drinking Sake in Moderation

Research shows that drinking alcohol in moderation may have some health benefits. Here are some of the ways sake, when consumed responsibly, may be good for you:

• Heart health - Compounds in sake may help increase HDL (good) cholesterol, reduce inflammation and improve circulation.
• Microbiome support - Sake contains probiotics from yeast and koji mold that may benefit gut health.
• Blood glucose control - Research links moderate sake intake with better insulin sensitivity and blood sugar regulation.
• Anti-cancer effects - Specific amino acids and antioxidants in sake may inhibit cancer growth and development.

Keep in mind these benefits require moderate sake intake. Drinking to excess can negate any potential advantages.

Potential Downsides of Drinking Too Much Sake

While moderate, occasional sake drinking can be part of a healthy lifestyle, overdoing it can negatively impact your health and ketosis in various ways, such as:

• Slowing fat burning - Excess alcohol halts ketosis and shifts the body from using fat to using alcohol for fuel.
• Dehydration - Alcohol is a diuretic, increasing water loss through urine output.
• Liver strain - High alcohol intake contributes to fatty liver disease.
• Hypoglycemia - Drinking on an empty stomach can cause low blood sugar.
• Weight gain - Surplus alcohol calories without making diet adjustments may lead to added pounds.
• GI issues - Alcohol can irritate the stomach lining and contribute to symptoms like nausea, vomiting and diarrhea.

To keep sake enjoyment healthy, cap intake at one serving per day for women and two for men. Avoid overdoing it to prevent adverse effects.

Tips for Drinking Sake on a Keto Diet

Here are some tips to integrate sake into your keto diet successfully:

• Stick to one 5-ounce pour of sake per day max.
• Sip sake slowly alongside a keto-friendly meal.
• Choose drier, high-quality sakes with minimal added sugars.
• Look for brands with 15% ABV alcohol or higher.
• Check labels and count carbs, calories and servings.
• Hydrate well before and after sake.
• Avoid flavored sakes with juice, syrups or added sweeteners.

Some good keto-friendly sake brands to look for include Gekkeikan, Hakutsuru, Kikusui and Ty-Ku. Ask your local sushi restaurant what low-carb sakes they serve as well.

Making Low-Carb Sake Cocktails

In addition to sipping it straight, sake also shines in low-carb cocktails. Try these tasty keto-approved sake drink ideas:

Keto Sake Martini

• 2 oz (60ml) sake
• 1 oz (30ml) vodka
• 1/2 oz (15ml) dry vermouth
• Lemon twist or olives for garnish

Shake ingredients with ice and strain into a chilled martini glass. Garnish with a lemon twist or olives speared on a toothpick.

Spicy Sake Bloody Mary

• 1.5 oz (45ml) sake
• 4 oz (120ml) low-carb tomato juice
• 1 tsp horseradish
• 1 tsp hot sauce
• 1/2 tsp Worcestershire sauce
• 1/4 tsp celery salt
• 1/4 tsp black pepper
• Squeeze of lime juice
• Celery stalk for garnish

Add all ingredients to a shaker with ice and shake vigorously. Pour into a glass filled with ice and garnish with a celery stalk.

Sparkling Sake Spritzer

• 3 oz (90ml) sparkling water
• 2 oz (60ml) sake
• 1 oz (30ml) lemon juice
• Lemon wedge for garnish

Stir sparkling water, sake and lemon juice in a glass filled with ice. Garnish with a lemon wedge.

The Bottom Line

Sake can fit into a keto diet when consumed wisely. The small amounts of carbs and zero fat make it a better choice than carb-heavy beers and sweet wines. Moderating intake and tracking carb counts allows sake to be integrated as an occasional, low-carb treat.

Enjoying sake responsibly alongside low-carb foods, staying hydrated and avoiding overindulgence are keys to reaping its potential health benefits without disrupting ketosis. Sake is surely a tasty beverage that can be appreciated as part of a well-formulated keto lifestyle.

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.