You may wonder whether drinking alcohol on low carb diet is good or bad. It really depends on the beverage as some alcoholic drinks are better than others.
Everyone enjoys alcohol once in a while. In healthy moderation you can even enjoy drinking it while following a diet low in carbs. So let’s look at the effects of alcohol on low carb diet whether just starting or in maintenance.
When the body first starts adjusting to a low carb diet (within the first two weeks) the liver is working in full swing processing fat storages. As alcohol is introduced to your body it puts strain on your liver because the liver must metabolize alcohol to prevent any harm to the body.
When the liver switches its focus to metabolizing alcohol the body is forced to prevent the burning of fat storage. As this is going on the liver goes into full swing and becomes overworked. One or two alcoholic drinks are okay daily, but anything more than that will be detrimental to your health, especially to your liver.
The best alcohol on low carb diet
If you find yourself drinking alcohol on low carb diet, remember that some alcoholic beverages that are “better” than others. The three basic categories of alcohol are: wine, beer, and liquor which each have their own carbohydrate profile.
Beers are the highest of the three in carbohydrates ranging from 2 to 12 carbohydrates per one serving. In moderation they can be incorporated to a low carb diet. Check out this post for a list of beers lowest in carbs.
The next lowest in carbohydrate count are red and white wines which typically contain less than one carbohydrate per serving. However some wines – like ice or dessert wines – are high in sugar and contain as much as 20 grams of carbohydrates per serving. Refer to this list of low carb wines for some good choices.
If you want to consume alcohol while following a low carb diet, hard liquor is probably your best bet. Hard liquor contains zero carbohydrates per one serving which is excellent for those seeking a low carb diet! Dr. Atkins in his book even approves of scotch, gin, and rye as hard liquors to consume on a low carb diet.
When drinking alcohol on low carb diet, keep in mind that alcohol prevents the body from synthesizing fat storage and makes the liver work at full speed. This is especially the case if you are just starting out on your low carb diet. However, it can be very difficult to cut alcohol out completely, especially at family or social gatherings.
So, if you find yourself in the position to drink, drink in moderation and try to stick to wines or hard liquor because they are lowest in carbohydrate count. Remember that beers are okay if you avoid those that are higher in carbohydrates.
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Kim Smith says
I like to be able to drink the liquors on low carb and I just usually mix it with some diet cola or diet lemon lime which works best for me. It makes me feel like I am getting a wine cooler. And I can walk around the party or dinner and avoid all the appetizers which don’t fit low carb.
Lisa says
Zero carb soda and hard liquor are a great mix! We love to mix Zevia cola with rum.
Aarika says
This is a great post! It’s too bad I LOVE craft beers, especially porters and stouts. =) Actually, I don’t drink very often, and it’s good to know that when I am watching my carb intake, hard liquors are the best option at holiday parties. Cheers!
Lisa says
Just keep in mind that like everything else, moderation is also a key point.
McDonna says
It’s difficult to gauge *moderation* with alcohol when on a low carb diet. Depending on how long one has been doing low carb, the effects of the alcohol are significantly magnified! One drink on low carb can be the equivalent of three or four drinks when not low carbing!
It’s a good idea to take this into consideration if enjoying alcohol in a social setting. Not wise to assume that the alcohol tolerance level is the same while doing low carb!
On the other hand, low carbers doing alcohol can make for some very memorable stories after the fact! Lol
Lisa says
Thanks for the great info McDonna! I tend to stay away for that reason.
Steve says
Great piece! This is definitely an under-investigated topic. I recall an article from a few years ago that suggested the alcoholic beverage with the best calorie to alcohol ratio was (to my surprise) sparkling wine. And while I think that article was more about maximizing the buzz to calorie ratio, it does apply well to low-carb eating as well. But your point about hard liquor being carb free is one well taken. Thanks!
Lisa says
Wish there were more studies as many people who drink lots of wine tend to be thin. But, hard liquor seems to win when it comes to low carb.
Leanne says
Be careful with artifically sweetened beverages (diet soda etc) as these also make insulin spike significantly..more so than actual sugar (stevia an exception apparently )
Lisa says
Stevia, erythritol, and monk fruit are all naturally derived sweeteners that won’t spike insulin.
Alex says
Absolutely anything sweet (even artificially) spikes my blood sugar. ESPECIALLY xylitol.
And Im not diabetic or anything.
I can feel a buzz and get tired soon after.
Lisa says
Most sugar alcohols affect blood sugar. Erythritol is the only one that I’ve found which doesn’t. Stevia also doesn’t affect mine.
Holly says
Try mixing your alcohol with Bai bubbles or plain Bai. Yum!
Lisa says
Great idea! I love Bai drinks.
Okie girl says
I enjoy vodka and sparkling Ice drinks.
Lisa says
Vodka is one of my favorites too!