The keto diet is a popular way to lose weight, lower blood sugar levels, and improve your overall health. There are many different variations of the keto diet, but all aim to restrict carbs and focus on healthy fats.
Many fitness enthusiasts, health professionals, and influencers follow keto to achieve their desired bodies. Are you worried about starting keto and not being able to enjoy all your favorite foods and drinks, like bourbon?
Not to worry! In this article, we will discuss “is bourbon keto?” and recommend the best level for you to indulge in!
What is Bourbon?
Bourbon is a type of alcoholic beverage that is made from corn. It is made in Kentucky, which is known for its bourbon production. Bourbon is a type of alcoholic beverage that can be enjoyed in moderation on keto.
It is a type of whiskey that is made using a process called distillation. There are many different varieties of bourbon, including Four Roses and Buffalo Trace.
Bourbon is made from distilled grains such as wheat, rye, barley, or corn. These grains are soaked in water for a period of time before they are mashed together and then fermented into alcohol.
After fermentation is complete, the alcohol is distilled, and the strong alcohol that remains is turned into bourbon.
What is Keto?
Before we jump into the fun stuff, let's briefly discuss ketones. What are ketones, anyway? Ketones are compounds produced by the body that serve as an alternate source of energy when glucose (sugar) is unavailable or unusable in the body.
During periods of fasting or when the body is in a state of starvation, the liver produces ketones as its primary source of energy. Ketones can also be used for energy when carbohydrates are not available or are too low in a person's diet.
In fact, ketogenic diets are frequently used to treat patients with epilepsy by greatly reducing their intake of carbohydrates and increasing their consumption of healthy fats and proteins.
So, that's nice…but what does it have to do with Bourbon? You may have heard people refer to “keto” diets as a lifestyle choice that promotes rapid weight loss and improved health, so you may be wondering how that applies to drinking a glass of Bourbon!
Well, the truth is, a glass of bourbon can be part of a healthy diet and lifestyle if you choose to consume it in moderation.
Is Bourbon Keto?
There has been much debate about whether or not bourbon is actually keto-friendly due to the grains that are used during the distillation process.
When grains are used during distillation, the carbohydrate levels are increased, which could potentially kick you out of ketosis.
However, depending on the grains used, such as barley or wheat, the carbohydrates can be reduced. In order to understand how Bourbon is produced, we must first look at how it is made.
Most bourbon is made from a grain called corn. But nowadays, some brands are also made from rye and wheat. Corn is an important ingredient in Bourbon because a lot of the flavor and color come from it.
Sugar also plays an important role in making Bourbon because it adds sweetness to the alcohol. However, there are some companies now making Bourbon without any added sugar at all.
Corn and added sugar increase the carb content of bourbon. Bourbon is mostly keto-friendly, but make sure you check the ingredients of your favorite bourbon brand and drink bourbon in smaller quantities to not mess up your keto plan.
Bourbon: Nutritional Profile
Bourbon contains carbohydrates from malt and sugar, proteins from rye and corn, minerals including calcium, iron, and magnesium, sodium chloride (salt), and phytochemicals including flavonoids, terpenes and anthocyanins.
Bourbon contains a small amount of alcohol compared to wine or beer at only 35% ABV. However, the alcohol in bourbon has a high burn rate and is quickly absorbed into the bloodstream due to its small particle size.
In moderate amounts, bourbon may have certain health benefits, especially in relation to heart health and liver function. In addition, in moderation, bourbon may contribute to reducing stress and anxiety by increasing the release of endorphins.
The nutritional profile of bourbon is as follows:
Calories: 97
Carbohydrates: 0 grams per ounce
Proteins: 0 grams per ounce
Fats: 2 grams per ounce
Minerals: Zinc, Phosphorous, Iodine, Magnesium, Copper, Potassium, Selenium, Sodium, Calcium and Iron
Salt: no sodium
Alcohol: 14 g of alcohol. It is 40% alcohol
How can you enjoy Bourbon on Keto?
Here are four key factors to consider when choosing what level of Bourbon to consume as part of your keto diet.
1. Know Your Macros First things first: what exactly is a macronutrient? A macronutrient is an essential nutrient that provides energy and structure to our bodies and is necessary for survival and growth.
Examples include protein, fat, and carbohydrates. Each of these macronutrients plays a vital role in our body's health and performance. However, not all macronutrients are the same.
Protein is a type of macronutrient that is often referred to as “complete” because it contains all of the essential amino acids that are required for proper growth and function of the human body.
Fat is also a type of macronutrient that is often referred to as “incomplete” because it does not contain all of the essential amino acids and therefore must be paired with another source of protein to provide all the amino acids needed to maintain proper bodily function.
Carbs are also a type of macronutrient that is classified as “complex” because they require digestion before they can be absorbed into our bloodstream for use as energy.
These complex carbs are found in foods such as whole grains, starchy vegetables, and fruit.
2. Keto-Adapted Carb-Neutral Alcohol: From a purely physical standpoint, alcohol does not metabolize in the body the same way other macronutrients do.
Alcohol is classified as a carbohydrate because it has a low caloric value and provides the body with a small amount of necessary energy.
However, the body has no way of storing alcohol for future use or of using it for fuel — so it must first be metabolized in order to remove it from the body.
3. Choosing the RIGHT Bourbon: While there are a wide variety of different bourbons available on the market today, not all of them are created equally.
It's important to choose a bourbon that falls within the parameters of your specific keto-diet plan.
For example, if you're looking for a low-sugar option that won't derail your macros, you'll likely want to look for a bourbon that's sweetened with a zero-carb sweetener like stevia or monk fruit extract instead of sugar.
Can you drink alcohol on Keto?
There are a lot of myths and misinformation about the keto diet floating around out there.
One of the most persistent myths is that you can't drink alcohol on keto. Actually, there is no one-size-fits-all answer to this question since everyone's body and metabolism are different.
However, there are a few general guidelines that you can follow that will help you decide whether or not it's safe for you to drink while on keto.
First and foremost, remember that alcohol contains carbs, so drinking too much can really throw you out of ketosis.
There are typically 31 to 2 grams of carbs in a 12-ounce serving of alcohol. Also, if you're drinking alcohol on an empty stomach, it can make you feel more dehydrated, which can affect your ability to stay in ketosis.
Most of the carbohydrates in alcohol come from sugar. If you drink alcohol on a regular basis, it can really take a toll on your blood sugar levels and lead to inflammation and weight gain.
Many people who are following the ketogenic diet choose to abstain from drinking alcohol completely in order to maintain their nutritional goals and avoid sabotaging their progress.
However, those who are able to tolerate small amounts of alcohol are often able to include it in their diet in moderation while maintaining ketosis. It depends on your metabolism, how you feel after you consume it, and your tolerance.
If your goal is to lose weight and you normally consume a lot of alcohol when you go out, it's probably best to limit yourself to one drink every now and then and stick to water or sparkling water for the rest of the night.
Keep in mind that even small amounts of alcohol can derail your progress if you don't monitor how much you're drinking or make sure that you're adequately hydrated when you're drinking.
If you really want to see results on the keto diet, it's a good idea to play it safe and limit yourself to one or two drinks per week rather than trying to sneak it into your diet every day.
Keto Friendly Bourbon Cocktails
Although bourbon does not contain any fat or carbohydrates, it does contain a small amount of sugar. Therefore, it is not ideal for people following a ketogenic diet.
However, the best part about following the keto diet is that it allows you to be as creative as you want. You can mix different recipes, create your own recipes, or try new recipes that are keto-friendly.
Below is a list of keto-friendly bourbon cocktails that you can use to satisfy any craving you might have!
Apple Cider Bourbon Cocktail
1 oz bourbon
1/2 oz apple cider
1/2 oz lime juice
Mix the first three ingredients in a shaker with ice. Shake vigorously and strain into a rocks glass. Top up with a splash of club soda and serve with a straw.
Kentucky Mule
3 oz. fresh-squeezed lemon juice
4oz water
2oz bourbon
Lime wedge for garnish
Combine all of the ingredients in a copper mug filled with ice and stir to combine. Garnish with the lime wedge and enjoy!
Spicy Whiskey Sour
2 oz. bourbon
1/2 oz lemon juice
1/2 oz simple syrup
1 dash of Angostura bitters 1 dash of orange bitters Stir all ingredients over ice until well chilled and strain into a coupe glass. Garnish with a lemon twist.
Bourbon Old Fashioned
Ingredients: 3 dashes of Angostura bitters 1 tsp honey 2 oz. bourbon 4 oz. hot water Lemon slice for garnish Place a sugar cube in an old-fashioned glass and fill the glass with hot water.
Stir until the sugar has dissolved. Add a few drops of bitters to the glass and top with ice cubes. Add the bourbon and honey and stir to combine. Garnish with a lemon slice, and enjoy!
Wrapping Up
There is a lot of talk on social media about whether or not bourbon is keto-friendly. The short answer is yes, but there are a few things to keep in mind. First and foremost, bourbon is a grain-based spirit, so it contains some carbs.
Second, while there are a lot of sugar-free versions of bourbon on the market, many varieties contain added sugars. Finally, there are some (usually cheaper) bourbons on the market that contain additives and sweeteners that are not appropriate for a ketogenic diet.
The best bourbons for keto dieters are ones that do not include added sugars or additives. These typically include Jack Daniel's and Jim Beam. Both are delicious and affordable options that can be enjoyed in moderation on a ketogenic diet.
The keto diet is popular among people who are trying to lose weight or gain muscle. It involves drastically limiting the number of carbohydrates you consume in order to force your body to burn fat for energy.
It is the healthiest way to lose weight because it keeps your blood sugar levels steady and discourages cravings. Starting keto may be hard. You will have to decrease your consumption of your favorite bourbon, but the results are worth it!
If you'd like to learn more about keto friendly foods please click on one of the links below:
Is a Dirty Martini Keto Friendly?