A Guide To Alcohol On A Low-carb Lifestyle

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If you’re still on that new year drive to eat better or if you’re fully committed to a low-carb lifestyle, whether that be Atkins, Keto or just a move away from a carb-fueled life, it can be difficult to know what you can and can’t consume - especially when it comes to alcohol.

Well, we’re here to tell you that (thankfully) you don’t need to abstain from having a cheeky little tipple every now and again - here’s our guide to how alcohol can still be part of your low-carb lifestyle.

Note: When following a low-carb diet you may find your tolerance to alcohol drop, so even if you can fit that second glass into your carb allowance be aware it might affect you more than your used to!

Low Carb Wine

We know this might come as a shock, but believe it or not, wine is relatively low carb! In face most red wines contain between 2 and 3 carbs per glass (based on a small glass)— so it’s totally justifiable to treat yourself to a glass!

Standard red or white wine is less of a problem, however the ultra-sweet wine varieties, such as port are full of carbs—so stick with the options below for the best low carb wine choices…

Red wine: 2-3g
Dry white and rosé wines: 2-3g
Sweet white and rosé wines: 3-5g
Champagne, Prosecco and sparkling wines: 1-4g (Opt for the drier varieties for the lowest carbs)

Low Carb Spirits

Most spirits are carb-free, making them the perfect choice when on a low-carb diet. However, this only applies if you're drinking them straight. If you opt for a mixer be sure to add any carbs on! See below for our guide on mixers.

Whisky 0g
Gin 0g
Vodka 0g
Tequila 0g
Rum 0g

Looking For A Low Carb Mixer?

Most of us prefer to add a mixer with our spirits, and when on low carb diet drinking straight spirits isn’t necessarily recommended as your tolerance is reduced so it’s important to find a low carb mixer so you don’t ruin the good choices you made when picking your alcohol. Opt for sugar-free varieties where possible as regular mixers can increase carbs to as high as 39g!

Soda water is the best choice - keeping you at 0 carbs
Diet tonic water
Zero-calorie seltzers
Diet Sodas
Try a fresh lime in place of cordial

Alternatively, try to enjoy your spirits on the rocks… and savour them!

What To Watch Out For

Sugar is hidden everywhere! A gin and tonic can have over 30g of carbs! That pesky tonic is full of sugar!. Avoid the following popular drinks and mix-ins, and you’ll be a drinking low carb without even thinking!

Sweet Wines