Navigating social events or relaxing at home while following a keto lifestyle often brings up one big question: “Can I drink alcohol on keto?” The short answer? Yes, but it’s all about choosing wisely and understanding how alcohol impacts your body when carbs are off the table.

In this guide, we’ll break down:

• The best low-carb alcoholic drinks to enjoy on keto.
• What happens when you drink alcohol on a ketogenic diet?
• Tips for minimizing the impact of alcohol on ketosis.
• Common mistakes to avoid.

Let’s toast to staying informed (and in ketosis). Cheers!

Can I Drink Alcohol on a Keto Diet?

Good news—you can enjoy a drink or two and still stay on track with your keto lifestyle! But here’s the catch: you need to make smart choices about what you drink and how much you consume to avoid sabotaging your progress.

Alcohol is often called the “fourth macronutrient” because it delivers calories, much like protein, fat, and carbs. In fact, alcohol contains around 7 calories per gram, nearly double that of protein or carbs. This means that while alcohol itself isn’t a carb, its calorie content can quickly add up.

If you’re on keto to lose weight, it’s important to stay mindful of these hidden calories. Overindulging in alcohol—especially the sugary or carb-heavy kinds—can stall your weight loss efforts or even lead to weight gain. And unlike protein and fat, alcohol doesn’t bring any real nutritional value to the table.

Does Alcohol Turn Into Sugar in the Body?

Let’s bust this myth once and for all: alcohol does not turn into sugar in your body. It’s actually quite the opposite! Alcohol tends to lower blood sugar levels because your liver focuses on processing alcohol instead of maintaining blood glucose.

However, here’s where it gets tricky: many alcoholic drinks do contain carbs, and those carbs hit your bloodstream faster than the carbs in foods like bread or pasta. If you sip on something loaded with sugar—like a sweet cocktail—it can knock you out of ketosis faster than you can say “cheers!”

Best Keto Alcoholic Drinks

Looking to unwind with a drink while staying on track with your keto goals? The good news is there are plenty of low-carb options that fit the bill. The key is to choose drinks that are low in carbs and calories while skipping anything loaded with sugar. Since most alcoholic beverages don’t come with a nutrition label, we’ve put together a handy guide to help you make the best choices.

Keto Wines: Keep It Dry

Wine lovers, rejoice! You can still enjoy a glass of wine on keto, but the trick is to go for dry wines. These wines have very little residual sugar left after fermentation, making them naturally low in carbohydrates.

• White Wines – If you enjoy white wine, we have some exciting news for you! Residual sugar is minimal in dry white wines like Sauvignon Blanc and Brut Champagne. They are light-bodies and contain fewer carbohydrates than dry reds. Furthermore, dry whites have a fruity flavor, so if you want sweet wine but don’t want to consume carbohydrates, try a dry white wine instead.
• Red Wines – The “French Paradox” refers to the finding that the French have low rates of heart disease because of the consumption of red wine. Many studies have indicated that moderate intake of red wine can lower the incidence of heart disease and stroke, so there may be some truth to this. It’s worth noting, however, that excessive intake raises the danger.

Keto Beer: Can You Still Enjoy a Cold One?

It’s no secret that beer isn’t exactly the go-to drink for keto dieters. Most beers are packed with carbs, making them a no-no when you’re trying to stay in ketosis. However, not all hope is lost—there are lighter, low-carb beer options that can fit into your keto lifestyle.

Understanding Low-Carb Beers: Light Carb vs. Light Alcohol

Not all light beers are created equal, especially when it comes to keto. Some beers marketed as “light” refer to their alcohol content, not their carb count. But for keto, your focus should be on low-carb beers, not just light alcohol beers.

Always double-check the nutritional information of your favorite lagers or ales online. Many pale lagers, for instance, average about 5.8 grams of carbs per can, which may still fit into your daily carb allowance if planned carefully.

Best Keto-Friendly Beers

Here’s a list of low-carb beer options to consider when you’re craving a refreshing drink:

1. Corona Premier: 2.6g carbs per 12 oz.
2. Michelob Ultra: 2.6g carbs per 12 oz.
3. Miller 64: 2.4g carbs per 12 oz.
4. Rolling Rock Green Light: 2.4g carbs per 12 oz.
5. Beck’s Premier Light: 3.2g carbs per 12 oz.
6. Greens Trailblazer: 4.7g carbs per 12 oz (great gluten-free option!).

Pro Tip: While one higher-carb beer won’t immediately knock you out of ketosis, it’s always best to stick to lower-carb options to stay consistent with your goals.

What to Watch Out For When Choosing Keto Beers

Even beers labeled “sugar-free” can still contain carbs in the form of starch. This isn’t technically sugar, but your body breaks it down into glucose, which could impact your ketosis.

How to Avoid Surprises:

Always read the label carefully. Look for both sugar and carb content.
Stick to trusted low-carb beer brands if nutritional labels aren’t available.
Research your favorite beer’s nutritional profile online before making a purchase.

Keto Hard Liquor: The Clear Winners

When it comes to keto-friendly alcohol, hard liquors are the clear champs (pun intended). Most clear spirits like vodka, whiskey, gin, rum, tequila, and brandy are naturally carb-free, making them an excellent choice for a keto lifestyle. The trick is sticking to simple mixers to avoid sneaky carbs from sugary sodas or juices.

Let’s break it down by your favorite spirits:

Is Vodka Keto?

Absolutely! Vodka is a top pick for keto drinkers because it’s versatile, carb-free, and perfect for low-carb cocktails. Whether you prefer it neat, on the rocks, or mixed into a refreshing vodka soda with lime, you can’t go wrong.

Pro Tip: Swap sugary mixers for soda water, diet tonic, or a splash of unsweetened cranberry juice to keep your drink keto-approved.

Is Whiskey Keto-Friendly?

Whiskey lovers, you’re in luck! Whiskey is another carb-free spirit that fits perfectly into a keto lifestyle (in moderation, of course). Enjoy it straight, on the rocks, or get creative with keto-friendly cocktails like a whiskey sour made with fresh lemon juice and a keto-friendly sweetener.

Pro Tip: Watch out for flavored or spiced whiskeys—these can contain added sugars that aren’t keto-friendly.

Rum: A Sweet Keto Option

Rum is naturally carb-free, just like vodka and whiskey, but here’s the catch—most classic rum cocktails like mojitos or piña coladas are loaded with sugary mixers. Stick to a simple mix of rum and diet cola or a refreshing rum and soda with lime for a keto-approved alternative.

Pro Tip: Look for “white rum” for the cleanest option, and avoid pre-mixed bottled cocktails—they’re often sugar bombs in disguise.

Is Gin Keto?

Yes! Gin is another keto-friendly spirit with zero carbs, making it a go-to for keto cocktails. Whether you’re sipping a classic gin and tonic (with diet tonic water) or crafting a low-carb martini, gin is as versatile as it is delicious.

Pro Tip: Dress up your gin with fresh herbs like rosemary or mint and a splash of soda water for a fancy, carb-free drink.

Tips for Keeping Hard Liquor Keto-Friendly

• Stick to plain spirits with no added flavors or sugars.
• Use sugar-free mixers like soda water, diet tonic, or unsweetened tea.
• Avoid pre-made cocktail mixes—they’re often packed with hidden carbs.
• Drink in moderation to avoid extra calories and health risks.

What Cocktails Can I Drink on Keto?

Craving a cocktail while sticking to your keto lifestyle? The key is avoiding sugary mixers, fruit juices, and store-bought cocktail blends, which are often loaded with hidden carbs. For example, did you know regular tonic water has 25 grams of sugar per glass? Shocking, right? Always choose diet tonic or carb-free mixers to keep your drinks keto-friendly.

If you’re ready to elevate your keto drinking game, here are some delicious and low-carb cocktail ideas to try:

1. Vodka Soda

The ultimate keto cocktail, vodka soda is as simple as it gets—and completely carb-free. All you need is vodka, club soda, and a squeeze of fresh lemon or lime. Refreshing, easy, and perfect for any occasion.

Why It Works: With zero carbs and minimal effort, this classic is a keto go-to. Plus, it’s incredibly versatile—you can add cucumber, mint, or berries for a twist!

2. Keto Moscow Mule

Love a zesty kick? A Keto Moscow Mule swaps regular ginger beer for diet ginger beer to keep the carbs low. Combine vodka, lime juice, diet ginger beer, and plenty of crushed ice in a copper mug for the perfect keto-approved treat.

Carb Count: Less than 3g per serving.
Pro Tip: Garnish with a sprig of fresh mint or a lime wheel for that extra wow factor.

3. Keto Old Fashioned

This timeless whiskey cocktail is easy to adapt for keto. Replace the sugar cube with your favorite low-carb sweetener (like erythritol or stevia) and enjoy all the flavor without the carbs. Just combine whiskey, orange bitters, and the sweetener, and stir over ice.

Carb Count: About 1g net carbs.
Pro Tip: Use a small orange peel twist for garnish without adding much sugar.

4. Keto Mojito

A classic mojito typically includes rum, lime juice, mint, sugar, and soda water—coming in at around 5g net carbs per serving. To make it keto-friendly, swap the sugar for a low-carb sweetener like monk fruit or allulose.

Carb Count: 2–3g per serving.
Pro Tip: For an even lighter drink, skip the soda water or use a sparkling mineral water.

Moderation is Essential

Even though there are plenty of keto-friendly alcoholic beverages to choose from, it’s important to remember that just because they’re low-carb doesn’t mean you should indulge every day. Alcohol, even in its low-carb forms, is still high in calories and provides little to no nutritional value—no protein, no fiber, and no essential vitamins or minerals.

Why Overindulging Can Stall Your Progress

Drinking too much, even low-carb alcohol, can have long-term consequences:

Health Risks: Chronic overconsumption of alcohol is linked to serious health conditions like diabetes, heart disease, liver disease, and even cancer.

Weight Gain: Those extra calories can add up quickly and stall your keto goals.

Nutritional Deficiencies: Over time, excessive drinking can deplete your body of vital nutrients.

The Bottom Line

While a drink or two on occasion won’t ruin your keto progress, moderation is key to protecting your health and staying on track. Enjoy your keto-friendly cocktails and wines responsibly—and don’t forget to stay hydrated with plenty of water between drinks!