Visual Guide to Beverages and Alcohol

Visual Guide to Beverages & Alcohol

Created by Veronique RN & Camilla APD @ Our Low Carb Life Clinic

How-To Guide: Alcohol on a Low Carb Diet

Alcohol can still be a part of a low carbohydrate diet, but it's important to be mindful of the hidden sugars and carbs in many alcoholic beverages.

Remember that alcohol can also:

lower your inhibitions, making it easier to over-indulge, hindering your weight loss goals
cause blood glucose fluctuations
over time, excessive alcohol consumption can increase insulin resistance
prevent you from burning fat, while alcohol is being processed
increase the build up of fat in your liver (fatty liver)
disrupt your sleep
lead to withdrawal symptoms & anxiety, when consumed in excess

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Visual Guide to Beverages & Alcohol

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Some studies suggest that low to moderate alcohol consumption, particularly wine, may be associated with positive health outcomes such as reduced risk of cardiovascular disease, improved cognitive function, and a longer life. However, it's important to note that excessive alcohol consumption can have negative health effects.

Potential Health Benefits of Wine

Wine production, including fermentation, oxygen exposure, and oak barrel aging, enhances the phenolic content of grapes, resulting in a more intricate product.

Polyphenols may have numerous health benefits, including:

reducing oxidative stress
neutralizing free radicals
promote beneficial gut bacteria

all of which may reduce the risk of disease.

Interested in learning how a low carb diet can help you achieve your goals? Just reach out, we love to chat!

With Accredited Practising Dietitians & Registered Nurses, our team are experts in the practical aspects of implementing a low carb diet.

Email us on info@ourlowcarb.life or use the contact form below.

Alcohol & Your Liver

When you consume alcohol, your liver will prioritise processing the alcohol before anything else, including glucose. This means that if you're following a ketogenic diet and your liver is busy metabolizing alcohol, it may result in a temporary drop in blood glucose levels.

Normally, the liver helps to regulate blood glucose levels by producing and releasing glucose as needed. However, when alcohol is present, the liver will switch its focus to metabolising the alcohol instead of producing glucose. As a result, blood glucose levels may drop, which can be dangerous for individuals with diabetes or other blood sugar related conditions.

Additionally, alcohol can also interfere with the normal process of gluconeogenesis, which is the process by which the liver produces glucose from non-carbohydrate sources. This can further contribute to a drop in blood glucose levels on a ketogenic diet.

Here are some tips for making low carb choices when it comes to alcohol:

Choose Dry Alcohol Options:
Different brands of alcohol can have varying amounts of added sugars. It's best to stick with dry-tasting options that are not sweetened. Some good choices include dry red wines (such as cabernet, sauvignon, merlot, or pinot noir), dry white wines (such as champagne, chardonnay, dry sparkling wine, pinot grigio, or sauvignon blanc), and clear spirits like vodka, gin, tequila, rum, or whiskey.
Opt for Low Carb Mixers: Sugary mixers like fruit juices, soft drinks, and tonic water can quickly increase your carb intake. Instead, try mixing your spirits with soda water, fresh lime or lemon, or sugar-free syrups. A classic dry martini is always a great option.
Beware of Beer:
Most beers are high in carbs and sugar, so they're not the best option for a low carb diet. If you must have a beer, look for low carbohydrate or light beers and enjoy them in moderation.
Avoid Sweet Liqueurs and Cocktails:
Sweet liqueurs and cocktails are packed with added sugars, syrups, and juices. Popular cocktails to avoid include White Russians, Bellinis, Mimosas, Irish Coffee, Gin Mules, Long Island Iced Tea, Tom Collins, Gin Fizz, Cosmopolitan, Sidecar, Pina Colada, Amaretto Sour, Mai Tai, Rum Old Fashioned, Bloody Mary, Mojito, Aperol Spritz, Margarita, Espresso Martini, Manhattan, Daiquiri, and Negroni. Stick to simple drinks or low-carb options like vodka with soda water and fresh lime.
Be Mindful of Your Alcohol Intake:
Alcohol can have a stronger effect on your body if you're in ketosis or have lost weight, so it's important to monitor your intake. Drink slowly and stay hydrated by alternating alcoholic beverages with water or soda water.

By following these tips, you can still enjoy alcohol while sticking to a low carbohydrate diet. Remember to always drink responsibly and in moderation.

Questions? Comments? Curious about your favourite low carb beverage? Just reach out, we love to chat!

- Our Low Carb Life Clinic