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Calcium and Low Carb Vegan Diets

Calcium and Low Carb Vegan Diets

I recently received a question asking how it’s possible to get enough calcium on a vegan keto diet (or even a low carb vegan diet), without resorting to fortified foods or supplements. As a fan of whole foods nutrition, I totally appreciate the desire to […]

Can I Do Vegan Keto Without Soy?

Can I Do Vegan Keto Without Soy?

A question that frequently comes up with clients is whether or not you can eat a vegan keto diet without soy or soy products for protein. After all, soy is a staple ingredient for many vegans, both for the nutritional content, and because so many […]

Can You Drink Wine on Keto?

Can You Drink Wine on Keto?

I’ve spoken before (on this podcast) about drinking on a diet, specifically on how to min-max your alcoholic beverage (and drunk eating) choices to keep you on track, and stave off any extra weight gain. However, this advice wasn’t reeeally keto-specific, and so the questions still remains: can you drink wine on keto? Will wine kick you out of ketosis? Should you drink one keto?

Okay, I’m not going to touch that last one. I’m not your mom, or your RA – if you want to have a glass of wine, I won’t shame you about it. I’m also not going to get into the help implications of drinking wine (or beer, or hard liquor) right now. I will, however, let you know what you’re in for if you do choose to drink wine and you’re on a ketogenic or very low carb diet.

Can You Drink Wine on Keto? | Healthy Gamer Girl - Let's take a look at which wines are best for drinking on a ketogenic or low carb diet!

So, how many carbs are in wine?

First, it’s important to establish that not all wines are alike. Beyond distinctions like color or grape varietal or region where the wine was grown, you have the most important factor in a glass of wine (at least for us ketoers): sugar content.

Fortunately for us, the sugar content (and carb count) of wine is a lot lower than that of something like a hard cider or beer. Unfortunately, most wines don’t actually list this number on the label, which can complicate the shopping process just a bit.

On average, a glass of wine (5 ounces, which is actually not as much as you would hope), contains between 1 – 7g of sugar. This is obviously a pretty big range, so it’s important to try and find a wine on that lower end of the spectrum.

Which wines have the least sugar?

So, this gets a little tricky because reds, whites and rosés can all be both high in sugar, and low in sugar. So sadly, you can’t just tell how much sugar is in a wine from the color.

In general, there are a few things you want to look out for. “Dry” wines will be your friend – these are wines where the sugar has been fermented out, leaving the wine less sweet tasting, but also less carb-heavy. On the opposite end of the spectrum are dessert wines. These are the ones packing all the sugar. Wines labeled “late harvest” also tend to be very high in carbs, and thus should be avoided on a ketogenic diet.

The same can be said for champagne. “Dry,” “brut,” or “extra brut” champagnes and sparkling wines have the least amount of sugar and will be the most keto-friendly of the lot.

A quick reference can be found below (from Shape). Keep in mind these vales are averages, and not necessarily true across the board!

Dry Reds
Pinot noir: 0.68g carbs per ounce
Cabernet franc: 0.71g
Merlot: 0.74g
Cabernet sauvignon: 0.75g
Shiraz/syrah: 0.76g
Zinfandel: 0.84g

Dry Whites
Pinot blanc: 0.57g carbs per ounce
Sauvignon blanc: 0.6g
Pinot grigio: 0.6g

Will I be kicked out of ketosis if I drink wine?

Assuming you have had a reasonable number of carbs before drinking wine (whatever that number is for you), and that you didn’t drink a bottle of super sugary wine, one or two glasses should be fine to include in a night out. Keep in mind that because your body cannot properly utilize both alcohol and food at the same time, you’ll be storing those extra calories as fat. Not a big deal for keto enthusiasts, so long as you don’t overload on the carbs while drinking!

So, can I drink wine on keto?

TL;DR – Yes, you can drink wine without being kicked out of ketosis. Look for dry wines, and avoid having too many carbs before or after your wine fiesta!

And, if you’re looking for some kitschy wine-themed accessories to spice up your wine night, check out this collection.


Keto supplements you do (and don’t) need

Keto supplements you do (and don’t) need

There are a lot of supplements on the market, targeted at those of us on a ketogenic diet. Are they necessary? No, most of them really aren’t. However, there are a few supplements I definitely recommend taking, especially on a lower carbohydrate or ketogenic diet. 

Does Keto Cause Thyroid Problems?

  One of the most common (non-food-specific) questions I get regarding ketogenic diets is whether or not keto can cause thyroid problems. Like many health and nutrition questions, there really is no simple answer here. As most of the questions I receive ask about hypothyroidism […]

Episode 31: Should You Eat Dairy on Keto?

Today, Stevie and I explore the topic of dairy, and the all important question, should you eat dairy on a ketogenic diet? Notes and links are listed below! If you’ve got any questions you’d like us to answer in a future podcast, leave a comment, or contact either of us via our social media channels. (more…)

Episode 30: Keto and Mental Health

Today, I’m joined by Stevie of for a discussion on our experiences with mental health and ketogenic diets.

Keto and Ayurveda: Metabolism Boosting Spices

Keto and Ayurveda: Metabolism Boosting Spices

Hey there! If you’ve been keeping up with the Keto and Ayurveda series here, you’re now familiar with the three doshas, as well as different tastes and their impact on the doshas. If you haven’t read either of those articles (or the one on seasonal […]

How to Keep a Food Journal

Whenever I start working with a new client, the first thing I have them do (before we even talk for the first time!), is keep a food journal. This is also something I recommend to anyone who is trying to get a handle on their eating habits, or just feel better in general. Food plays such an important role in our health and well-being, and most of us have no idea what we put into our bodies every day.

When I first started classes in nutrition school, one of my very first assignments was to keep a food journal for five days, and then analyze it. At the time, I was eating a vegan diet, and thought it was so healthy – never mind that I was tired all the time, moody and perpetually bloated. I just didn’t connect the way I was feeling to the foods I was eating. That is, until I wrote it all down and took a good, hard look. I was kind of a mess. This exercise really helped me to see that I would become really tired after eating certain foods, or that I would be really bloated the day after eating others. This food journal exercise not only showed me that I was mindlessly eating junk food on a regular basis, but also highlighted patterns that eventually led my doctor to determine that I have Celiac. Crazy!

Now, I’m not suggesting that this exercise is as profound for everyone, but it definitely helps. So, let’s take a look at how to do this!

How Long Do I Need to Keep a Food Journal?

It’s important to note right out of the gate that I don’t advocate keeping a food journal for longer than 60 days, and this long duration would only be in the case of elimnation diets, where you’re trying to figure out which foods are causing certain symptoms. Most people will want to keep a food journal for about 5 days. This is enough time to get a general idea of what you eat on a day-to-day basis, and should help you see basic patterns in how you feel.

If you really just want a quick glimpse – try tracking for 3 days. This way, you’ll get a general idea of your caloric intake, macronutrient ratios, and note any big things that jump out at you (maybe you didn’t realize how little liquid you actually drink!).

What Do I Need to Write Down?

You should be writing down everything you eat (snacks, supplements, that sample you tried at the grocery store – everything), the quantity you ate, the time you ate it at, and how you feel immediately after. You can also write down how you feel upon waking up, going to bed, and any other time during the day that you notice a change. For instance, if you always feel really tired at 4pm – write it down, even if it isn’t right after eating.

Do I Need to Buy a Journal?

If you want to, because office supplies are super fun, I’m not going to say no! However, it really isn’t necessary. You can write things down in a notebook, on lined paper in a binder, or on a food journal template, which you can download from me here!

How Do I Analyze My Food Journal

While it may seem daunting at first, this is actually not that hard! You’ll first want to plug in all the data into a program like MyFitnesPal, in order to get a general feel for how much protein, fat and carbohydrate you’re eating. MyFitnessPal will allow you to see this in both a numerical list, and in a pie chart. You’ll also want to pay attention to how many calories you eat. You may be quite surprised to see that the actual number is a lot different from what you thought!
Next, you’ll want to start looking for patterns – do you get heartburn after eating dairy? Do you get hives a few hours after eating nuts? These observations can really help to illuminate potential intolerances.

Remember, if there are any things that seem really off, be sure to talk to your doctor!

What Do I Do With the Information?

Basically, you’ll want to use your food journal to help tailor what you eat. If you notice that you never eat enough protein, work on adding more protein-rich foods into your meals. Maybe you realize that you’re never actually hungry for breakfast, but tend to eat a huge meal anyway. Shifting breakfast to be an hour later, when you are actually hungry, might help you to eat better throughout the day.

If you’re doing an elimination diet, obviously you’ll want to start removing or reintroducing foods based on your findings, but that’s a whole other article in itself!

Looking at your journal alone can provide helpful information to guide you in the right direction. Usually just seeing what you eat and drink in a day can provide valuable insight.

Important Things to Remember:

  • Write down quantities of foods (even if it’s just a rough estimate)
  • Write down every little thing – even if it doesn’t seem important, it’s good to note!
  • Be honest – it doesn’t help if you fudge the numbers a bit.
  • Track liquids – whether it’s coffee, tea, water or soda – write it down!
  • Try to be objective in your analysis – look for patterns (are you always bloated immediately after eating something? how about the next day?)
  • You don’t need to be obsessive –  5-7 days should be more than enough information
  • Any time you start to feel less than great, or stagnant, it’s not a bad idea to try keeping a food journal!
The Complete Guide to Healthy Vegan Fats and Oils

The Complete Guide to Healthy Vegan Fats and Oils

It can be challenging to figure out which vegan fats and oils to use in your cooking, especially with such a variety available on the market. This simple guide can help to de-mystify that process, so you can choose the best vegan fats and oils to […]