Enjoying a Keto Lifestyle: Best Low-Sugar, Low-Carb Alcohol in Australia

 

In the ever-evolving world of "healthy" eating, the ketogenic diet has become a popular choice for many Australians aiming to lose weight and/ or keep weight off. This eating regime distinguishes itself with its focus on low-carb, high-fat intake and its promotion of ketosis, a metabolic state that supports fat burning. As Australians embark on this nutritional journey, getting familiar with keto-friendly food and drink options is key.

You may be pleased to learn that alcohol and keto can coexist, thanks to a range of low sugar alcohol, low-carb beverages perfect for staying on track with keto. Spirits like vodka, gin, and tequila are zero-carb options, while innovative drinks like our Coco Loco Hard Seltzer offer a delightful refreshment with just 3.6g of sugar per 330mL can. It is possible to enjoy a drink and comply with keto principles with our thoughtfully crafted beverages.

In this article we highlight the best low-sugar and low-carb alcoholic options available in Australia. Featuring a variety of spirits, beers, and cocktails that complement the keto lifestyle, we have a preference for locally made brands, and include our own Coco Loco Hard Seltzer as a standout choice (of course). Hopefully you will discover how to enjoy a lively social life without compromising your keto-related goals.

If you know of a great ready-to-drink, keto-friendly brand that's not included here, please reach out and contact us. We will try it and update this article should it make the cut.

What is keto? Let's start with the basics first.

The ketogenic, or keto, approach to eating emphasises low carbohydrate intake paired with high fat: think bacon, steak, and real butter, but no sourdough, chips, or jam. This method encourages the body to enter a metabolic state known as ketosis, where fat becomes the primary energy source instead of carbohydrates. People gravitate towards keto for its potential to support weight management while maintaining energy levels. By reducing carbohydrate intake significantly, the body begins to convert fat into ketones in the liver, providing an efficient fuel source for the brain. The aim is to switch the body's metabolic pathway to this fat-burning mode (a lot of the latest hype around fasting protocols speak to this ketogenic state and it's ability to induce self-healing).

Adopting keto involves mindful selection of food and beverages, particularly those low in carbohydrates, and sugar, the "worst" carb offender. This is why finding the right balance in alcoholic drinks is critical for those following this eating plan. In Australia, there are numerous low-sugar and low-carb beverage options that can fit into a balanced keto lifestyle for those who enjoy an occasional drink.

How is keto different to Atkins, or other low/no-carb eating regimes?

While the keto, Atkins, and general low-carb regimens share similarities, distinct differences set them apart. These differences generally revolve around the timing and extent of carbohydrate reduction, as well as the intended metabolic outcomes.

The keto approach emphasises staying in a state of ketosis by maintaining a very low carbohydrate intake. The primary fuel source is fats, heavily favouring high-fat foods to keep the body in this fat-burning mode. Atkins, on the other hand, is structured in phases. It starts with an induction phase similar to keto, but gradually reintroduces more carbohydrates over time. The goal is to find a personal carb tolerance while still reaping the benefits of low-carb eating.

By contrast, low-carb diets are generally more flexible and often do not severely limit carbohydrates to the extent seen in keto or the initial phases of Atkins. These programs aim for reduced carb consumption generally while allowing for a greater range of eating options. Each of these plans offers its own pathway to incorporating balanced lifestyle choices into daily living. Sounds complicated.

Understanding keto-friendly alcohol choices

When on a balanced lifestyle like a low-carb plan, choosing the right alcoholic beverages can be crucial. In Australia, a standard drink contains 10 grams of pure alcohol – yeah, this means nothing to us either, it's best to look for the 'Standard Drinks' icon on every can or bottle of booze.

At this point we will say that it's important to manage your consumption within the recommended limits, typically around 10 standard drinks per week. Coco Loco is made to be exactly one standard drink per 330mL can to make it easy to manage and moderate your intake.

Those who are vigilant about their keto lifestyle alcohol metabolism temporarily pauses the body's fat-burning process, which is generally a key concern for those focused on low-carb living. This makes selecting low-carb alcohol options essential.

Here are some keto-friendly alcoholic choices available in Australia:

Hard Seltzers: Offer a refreshing choice, especially our hard seltzer, which boasts low sugar and is made with brewed coconut water. With just 3.6g of sugar per can, it fits well into a low-sugar lifestyle (and is also ok for most diabetics). Plus, it's crafted in Australia and gluten-free. Tick, tick, tick.

Beers: These typically contain fewer sugars and lower net carbs, making them a great option. And these days there are so many brands readily available at your local.

Spirits: Pure spirits like vodka, gin, or whiskey have zero carbs, though be cautious about sugary (even artificial 'zero-sugar') mixers.

By selecting these options, you can continue enjoying an occasional drink while maintaining your goals for a balanced lifestyle.

Spirits: Zero-carb options to consider

For those embracing a balanced lifestyle and seeking low-carb drinks, spirits are a fantastic option. They offer zero-carb content and can be enjoyed without disrupting your objectives. In Australia, a selection of spirits are readily available, each offering distinct flavours and characteristics to suit personal preferences. Whether you prefer a crisp, refreshing gin or the smoky allure of whiskey, there's a spirit to match every taste while keeping blood sugar levels steady. Exploring these zero-carb spirits can help you integrate occasional drinks into your lifestyle without the added worry of extra carbohydrates.

The only watch out is that the high ABV of these distilled alcohols can mean that one standard drink seems like a nip!

Vodka: The versatile base

Vodka stands out as a popular choice for those looking for low-carb alcoholic beverages. Its more neutral flavour makes it an ideal base for a variety of mixed drinks, allowing for creativity in mixing with other zero-carb ingredients like soda water or a twist of real, fresh lime. Vodka's versatility makes it ideal for social settings or quiet evenings, giving you flexibility in how you enjoy it while keeping carb content at bay. Whether paired with flavoured mineral water, like Australia's SodaSmith, or simply on the rocks, vodka provides a carb-free experience that fits seamlessly into a balanced lifestyle.

Gin: The refined choice

Gin is celebrated for its unique botanicals and clean, crisp finish. With zero carbs, it makes for a delightful addition to your repertoire of low-carb drinks. The aromatic notes of juniper and various botanicals impart depth and character, making gin both sophisticated and refreshing. In Australia, gin is beloved for its craft and quality, with many outstanding local brands available: our top pick is Hillmartin Gin. Enjoy gin simply with soda water or a naturally low-sugar tonic to truly savour its intricate flavours, ensuring a refreshing, guilt-free experience.

Tequila: The bold sip

Tequila offers a bold, straightforward option for those seeking zero-carb spirits. Made from the blue agave plant, it is both distinctive and low in net carbs, making it suitable for maintaining a balanced lifestyle. Tequila's unique flavour profile ranges from smooth and subtly sweet to robust and earthy, depending on the aging process. Enjoy your tequila neat or with a squeeze of lime for a zesty twist, allowing its natural characteristics to take centre stage. But you have to go top-shelf i.e. nothing that features a drunk worm.

Whiskey: The smoky delight

Whiskey stands as a distinguished choice for those seeking the allure of zero-carb options – it also reminds me fondly of my Pa (which is probably common). Rich with smokiness, whiskey is both complex and satisfying (until you overdo it), offering an experience that appeals to those who like their drinks to come with depth. Whether you favour a mellow single malt or a robust bourbon, whiskey caters to varied tastes, promising zero-impact on your carb count. Drink it neat or with a splash of water to enjoy its intricate layers fully, aligning with your pursuit of a balanced and enjoyable lifestyle.

Beers: Low-carb beer options

In Australia, beers are a staple choice for beach days, BBQs and winters round the faux-fire (or Kmart heater). Finding good low-carb options can be a challenge if you like a strength beer, but worth it for those focusing on maintaining a balanced lifestyle. Many breweries are adapting to this demand by crafting beers that align with low-carb preferences, making it easier for people committed to low-sugar lifestyles to enjoy a decent ale. Wherever you're enjoying a quiet cold one, there's likely a variety of beers available that satisfy both the low-carb criteria and taste preferences.

For those conscious about net carbs and blood sugar levels, these low-carb beers are an excellent choice. They offer all the pleasure of a traditional beer without the usual high sugar content. And, with Australian breweries leading the charge in creating these low-carb alcoholic beverages, it's never been easier to find local options that fit within your lifestyle goals. From refreshing lagers to full-bodied ales, there's a spectrum of choices awaiting discovery. Kind of wish I was more of a beer drinker now!

Brands to try: Hahn Superdry and others

Hahn Superdry is a standout in the realm of low-carb beer options available in Australia (this is based on sales and anecdotal research). This beer is crafted specifically for those who are inclined towards a balanced lifestyle. With a crisp taste, it offers a great choice for an occasional drink, without compromising on flavour. Hahn Superdry is one of the pioneering brands in Australia to focus on reducing sugar levels and providing an option that complements low-carb preferences.

Alongside Hahn Superdry are several other notable Australian beers that cater to similar demands. These include brands that have embraced reduced sugar levels, ensuring that individuals can enjoy their favourite brews while keeping an eye on net carbs. The growing popularity of these beverages is a testament to the evolving tastes and waistline consciousness of beer lovers in Australia.

Choosing among these brands allows you to savour a classic beer experience while balancing your dietary commitments. Whether you're gathering with mates or simply looking for something to sip with your meal, these beers are crafted to deliver satisfaction without the guilt. Leveraging natural ingredients and innovative brewing techniques, these brands continue to enrich the Australian beer market with diverse and appealing options, ensuring you never have to skip on enjoying life’s simple pleasures. Cheers to better beer!

Low-carb cocktails: Creative and guilt-free

In the midst of a balanced lifestyle, choices such as low-carb alcoholic beverages can support an enjoyable yet mindful experience. The keto lifestyle encourages individuals to choose drinks with low sugar levels and net carbs, making them excellent companions for those committed to keeping blood sugar in check. Fortunately, the Australian market offers an exciting range of options that cater to these preferences. By opting for mixed drinks that align with low-carb principles, you can savour your favourite flavours guilt-free. Below, we explore some standout low-carb cocktails that offer both taste and variety, including our very own Coco Loco Hard Seltzer Pineapple, itself a Pina Colada. Plus a keto-friendly take on the classic mojito, and refreshing gin and tonic variations. Buy Hard Seltzer Adelaide

Coco Loco Pineapple: The low-sugar Pina Colada spritz

A refreshing escape from the ordinary, our hard seltzer range is crafted with balance in mind. Coco Loco Hard Seltzer Pineapple is a testament to this with a mere 3.6g of residual sugar from the coconut water; a total 6.0 grams of carbs per can. And while we skip on the sugar, this pineapple seltzer is bursting with tropical flavours. Made in Australia with no gluten and made of brewed coconut water, it exemplifies how you can indulge without derailing your low-carb lifestyle. This low-sugar beverage's vibrant taste is perfect for those moments of low-key enjoyment, without the burden of excess sugar or carbs. Explore more about our drinks offerings on our hard seltzer page and discover how Coco Loco blends natural goodness with real juice for flavour.

Classic Mojito: Zesty with a keto twist

Rediscover the classic mojito with a keto-friendly twist that keeps sugar levels low while maintaining its refreshing essence. This version substitutes traditional sugar-laden ingredients with keto-approved alternatives, allowing you to enjoy an occasional drink without compromising your aim to reduce net carbs. To craft this cocktail, muddle fresh mint leaves and lime juice in a glass. Replace usual sugar with a low-carb sweetener like erythritol, then add a generous splash of soda water for effervescence. Poured over ice with a measure of quality white rum, this drink delivers the classic mojito experience without the high sugar content. Perfectly balanced, it's the epitome of creativity and enjoyment within the confines of a keto regimen.