Many people go on a diet to lose weight and maintain a healthy body. However, it is worth noting that the word “diet” is loosely used; technically, it means a specific meal plan designed to achieve a particular health-related goal. An example is the keto diet, designed to help people lose weight by reducing carbohydrate intake and increasing fat intake.

The most common keto diet foods are dairy, eggs, meat, leafy vegetables, and berries. With this in mind, most foods can be considered keto, but only if they are low in carbohydrates and high in healthy fats. Wine often comes up in the conversation because it works wonders for health when drunk in moderation, but whether wine is keto still needs to be resolved.

How the Keto Diet Works

The keto diet changes your body’s fuel source from glucose to ketones. This happens when you reduce the number of carbohydrates in your diet and increase the amount of fat. When your body is deprived of carbohydrates, it starts to break down fat for fuel. This process is called ketosis, producing ketones used for energy.

To achieve this, the diet requires you to reduce your carbohydrate intake to 20-50 grams daily. This is a drastic reduction from the standard recommended daily allowance of 225-325 grams of carbohydrates.

The Keto Diet and Wine

The short answer is: yes, you can drink wine while on a keto diet. Wine and ketosis interact in the following ways:

Providing a Source of Carbohydrates

Wine contains carbohydrates, usually in the form of sugar. Although the amount varies depending on the type of wine, some varieties can be higher in sugar content than others. Because of this, you must read the label to determine the exact carbohydrate content before drinking.

Affecting the Ketosis Process

Drinking wine interferes with the body’s ability to create ketones and enter a state of ketosis. When alcohol is consumed, the body has to stop using its fat and glucose stores for energy and instead spends its energy processing the alcohol. Although a single glass of wine may not completely prevent the body from entering ketosis, it will slow down the process.

Are There Side Effects?

When you drink wine while on a keto diet, the only side effect is that your alcohol tolerance will be lowered. This is because the liver will be busy processing the ketones and unable to metabolize the alcohol as quickly as usual. As a result, you may feel the effects of the alcohol more quickly and intensely than usual.

How Many Carbs Are In Wine?

After fermentation, the residual sugar left behind determines the number of carbs in wine. The more residual sugar left, the higher the carb content of the wine. As for how much you can drink, you must adhere to recommended drinking guidelines for moderate consumption when following a ketogenic diet. Generally, this is a single 5-ounce to 10-ounce glass of wine.

What Wine Should You Drink?

Whether red or white, the type of wine does not matter when you are on a keto diet. However, there are certain wine types better suited for this.

A light-bodied, dry red wine is recommended for red wines because it tends to have fewer carbs. Examples include Pinot Noir, Cabernet Sauvignon, and Merlot. On the other hand, dry wines are recommended for white wines because even if you do not get as many health benefits, most have low carbs. The best white wines for this are Pinot Gringo, Chardonnay, and Dry Riesling.

On the other hand, Rosé wines can also be consumed, but you must choose a dry one because they are known for their high sugar levels.

Balancing Ketosis and Your Wine Intake

The best way to achieve a balance between ketosis and your wine intake is to drink moderately. Wine still has sugar, and drinking too much can defeat the purpose of your keto diet. You can enjoy your glass of wine, but limit yourself to one or two glasses daily. Also, remember that some wines have higher carb counts than others, so read the label and choose a low-carb option when possible.


You can drink wine while on a keto diet, but drinking moderately is essential. The keto diet is a low-carb, high-fat diet, and too much wine can interfere with your goals. All that matters is enjoying your wine in moderation and choosing low-carb options to achieve your goals.

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