Sake Nutrition on Keto Diets: Carbs, Best Types and Cocktails

Introduction to Keto and Alcohol

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 puts the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbs.

Many people wonder if alcoholic beverages can be part of a keto lifestyle. The answer is it depends. Some types of alcohol are high in carbs and can easily kick you out of ketosis. However, certain alcoholic drinks can fit into keto diets in moderation.

How Alcohol Affects Ketosis

To understand which alcoholic beverages are keto-friendly, you first need to know how alcohol impacts ketosis. Heres a quick overview:

Alcohol Pauses Fat Burning

One of the main goals of keto is to burn fat for energy instead of carbs. However, when there is alcohol in your system, your body will burn that first before anything else.

So although alcohol is low in carbs, it can stall fat burning and ketosis until it's cleared from your body. This may take a few hours depending on the amount consumed.

Alcohol Can Lower Inhibitions

Drinking alcohol may cause some people to make poor food choices and overeat. After a few drinks, you may feel tempted to grab some late-night pizza or other carb-heavy cravings.

Being mindful of overconsumption is key to sticking to keto after drinking.

Some Drinks Are High in Carbs

The main reason alcohol can knock you out of ketosis is its high carb content. Just one beer or sweet mixed drink can have 20+ grams of carbs.

Going over your daily carb limit, usually 20-50 grams on keto, means your body will burn carbs for fuel instead of fats.

Ranking Keto-Friendly Alcoholic Drinks

Now that you know how alcohol affects ketosis, lets review the best and worst alcoholic beverage options on a low-carb keto diet:

Best Keto Alcoholic Drinks

1. Dry wines: Dry red and white wines typically have under 5 grams of carbs per glass. Go for varieties like Cabernet Sauvignon, Pinot Noir, Chardonnay, and Sauvignon Blanc.
2. Champagne: A 5-ounce glass of brut, dry Champagne has around 1-2 grams of carbs. Sweet varieties have more sugar and should be avoided.
3. Distilled spirits: Vodka, gin, tequila, rum, and whiskey contain 0 carbs and are keto-approved. Be sure to avoid sugary mixers.
4. Low-carb beer: While regular beer is out, lighter low-carb beer options like Michelob Ultra or Bud Light have 2-3 grams of carbs per can.
5. Dry sherry: This fortified wine is low in sugar and carbs at under 2 grams per glass.

Worst Keto Alcohol Choices

1. Cocktails and mixers: Margaritas, daiquiris, coladas, and other mixed sugary drinks can have 30+ grams of carbs.
2. Craft beers: IPAs, stouts, and ales tend to be very high in carbs at 15-30+ grams per pint.
3. Sweet wines: Dessert wines like port, sherry, and moscato are high in sugar and off-limits.
4. Alcoholic sodas: Hard seltzers, lemonades, and ginger beers are often loaded with carbs and sugar.
5. Flavored rums: Spiced, coconut, or vanilla-flavored rums have added sugars.

Keto Sake Options

Sake, also known as rice wine, is a popular Japanese alcoholic beverage brewed from fermented rice. Many people wonder if sake can fit into a low-carb keto lifestyle.

Here's a look at some of the best keto-friendly sake choices:

Junmai Daiginjo

This premium sake style is made purely from rice with no added alcohol or sugar. It tends to be dry with crisp flavors. A 5 oz serving of junmai daiginjo will have around 5 grams of carbs.

Kimoto and Yamahai

These two types of sake are unpasteurized and made using traditional methods. They have a bold umami flavor. Both kimoto and yamahai sakes contain around 5 grams of carbs per serving.

Sparkling Sake

Known as tennensui in Japanese, sparkling sake has a light effervescence similar to champagne. Look for brut, dry styles with minimal sugar added. A 5 oz pour will have approximately 6 grams of carbs.

Sakes to Avoid

On the other hand, the following sake varieties are higher in carbs and sugar and not the best options for keto:

• Nigori: Unfiltered, cloudy sake with more rice solids. Around 14 grams of carbs per serving.
• Amakuchi: "Sweet" sake with added sugar to balance acidity. Roughly 15 grams of carbs.
• Flavored sake: Any sake with fruit, herbs, spices or other flavor infusions will have extra carbs.

Low-Carb Sake Cocktail Recipes

Sake not only can be sipped on its own, but also makes a delicious mixer in low-carb cocktails. Here are some keto-friendly sake cocktail recipes to try:

Skinny Sake Martini

The classic martini cocktail made lighter with sake.

• 2 oz gin or vodka
• 1 oz dry sake
• 1 tsp dry vermouth (optional)
• Lemon twist or olives for garnish

Stir or shake ingredients with ice and strain into a chilled martini glass. Garnish with a lemon twist or olives skewered on a pick.

Sparkling Sake Spritzer

A refreshing, fizzy sake cocktail.

• 4 oz sparkling brut sake
• 1 oz vodka or gin (optional)
• 1 oz club soda
• Lemon or lime wedge

Fill a wine glass with ice. Add sake, vodka/gin (if using), and club soda. Squeeze lemon or lime wedge over top and stir gently. Add more club soda to taste if desired.

Saketini

A simple, elegant cocktail that lets the sake shine.

• 2 oz dry sake
• 1 oz vodka
• 1/2 oz dry vermouth
• Shaken over ice and strained into a martini glass
• Garnish with lemon twist or olives

Tips for Drinking Alcohol on Keto

Enjoying an occasional alcoholic beverage can absolutely be part of a healthy keto lifestyle. Here are some tips for integrating alcohol into your low-carb diet:

Stick to Low-Carb Options

As covered earlier, some types of alcohol are better choices than others on keto. Prioritize dry wines, champagne, spirits, and lighter beers when possible.

Count Carbs and Calories

Be sure to account for the carb and calorie content of your drinks when tracking your daily intake. Most hard alcohols have around 100 calories per shot.

Stay Hydrated

Drink plenty of water before, during, and after consuming alcohol to avoid dehydration. Being well-hydrated will also help minimize keto flu symptoms.

Don't Go Overboard

It's easy to overdo it with alcoholic beverages, leading to carb binging, dehydration, and other negative effects. Drink responsibly and in moderation.

Plan Meals and Snacks

Eat keto-friendly meals and snacks before or while drinking to avoid blood sugar crashes. Healthy fats and proteins are particularly filling.

The Bottom Line

Yes, you can absolutely drink alcohol in moderation on a ketogenic diet. Dry wines, champagne, distilled spirits, and low-carb beers are all keto-approved options.

Sake can also fit into keto diets when carbohydrate counts are kept in mind. Stick to drier junmai daiginjo, kimoto, and tennensui styles. Avoid sweetened nigori or amakuchi sakes which are higher in sugar.

Be mindful of overall carb intake, hydrate well, and don't overdo it on the alcohol. With some planning, alcohol can definitely be part of an enjoyable, low-carb 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.