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, 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. 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.

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.

Tip: Try to find a natural cane sugar alternative over artificial sweeteners; even a little brown rice syrup is a good option, although not carb-free.

G&T: Refreshing a classic

A quintessential choice for many, the gin and tonic is both simple and sophisticated. By introducing Australian gin brands such as award-winning Hillmartin Gin (pictured above), you elevate this classic to a refreshingly new level. Start by choosing a dry variety from Hillmartin Gin, well-regarded for its natural ingredients and distinctive character, plus a collection of gins that will surprise and delight. To craft this keto-friendly version, mix your gin with a low sugar tonic: SodaSmith make a great natural one! 

The key is to experiment with real ingredients to add different dimensions to the overall flavour – try adding a slice of cucumber or a few juniper berries for an original twist. Alternatively, a sprig of rosemary or a dash of lime can introduce zesty and aromatic dimensions. This tailored approach ensures that while your drink remains low-carb, it’s also endlessly adaptable and suited to your taste, epitomising variety and balance in one inviting glass. Gin is incredibly versatile and I feel like it's really having a moment right now.

Seltzers: The trendy low-carb choice

In recent years, seltzers have emerged as the go-to option for those seeking an occasional drink that fits seamlessly into a balanced lifestyle. Their rise in popularity is largely due to their low-carb and low-sugar profile, making them ideal for those mindful of their blood sugar levels or following a keto-friendly approach to eating. Among Australian-made options, our hard seltzer stands out with a unique blend that incorporates brewed coconut water, providing a refreshing and no-gluten choice without compromising flavour or enjoyment.

Seltzers, often carbonated and infused with a hint of natural fruit essence or juice, are celebrated for their versatility. They can be enjoyed straight from the can or as a delightful base for mixed drinks (think a retro punch bowl!). The focus on natural ingredients and modest sugar content means they align well with low-carb drinks preferences, making them a staple for anyone looking for a tasteful, less sugary alternative to traditional alcoholic beverages.

White Claw and other brands

White Claw has certainly made a name for itself in the world of hard seltzers (and we've already written about them here), renowned for being, well, everywhere. This brand offers a variety of taste options, not overly flavourful, making it appealing to people who enjoy a mild fruit profile in their drink.

When considering seltzer choices, it’s important to balance taste with nutritional preferences, especially when keeping track of net carbs and sugar levels on a keto-friendly journey. Aside from White Claw, Australia provides a range of local hard seltzer options that cater to the low-carb, low-cal, low-sugar brief but often with a far better approach to flavour. For instance, our brewed coconut water hard seltzers are crafted with a focus on low-sugar (3.6g per 330mL can) content and the flavour of tropical cocktails. Made in Australia, we also ensure a no-gluten formulation and offer a distinct twist by brewing coconut water to preserve the natural electrolytes.

Exploring the diverse world of seltzers available locally allows consumers to support Australian-made products while choosing options that best fit their lifestyle. The growing variety in this segment is a testament to the increasing demand for low-sugar, low-carb drinks that don't skimp on, or sacrifice taste, making it easier than ever to enjoy any social or celebratory occasion without disrupting your balanced lifestyle.

Avoiding sugary cocktails and mixed drinks

When following a balanced lifestyle that embodies the principles of a low-sugar or low-carb approach, choosing the right alcoholic beverages can be a key factor in maintaining your goals. In Australia, the rise of drinks catering to these needs has made it easier to find RTD drinks that align with a keto-friendly approach. While traditional cocktails and mixed drinks often contain significant amounts of sugar and carbs, there are now a variety of low-sugar alternatives. These alternatives have great taste without added sugars and artificial flavours. Whether you’re scanning fridges or perusing a bar menu, knowing what to look for can help you make selections that support your conscious and balanced drinking (and eating) habits.

Why sweet mixes are a keto no-no

Sweet mixed drinks may be enjoyable, but they can quickly derail a low-carb or keto-friendly journey. Many traditional cocktails and mixed drinks are loaded with added sugars and syrups, contributing to high blood sugar and kicking you out of ketosis. Avoiding these sugary mixers is crucial for anyone aiming to keep their sugar levels low and maintain their net carbs in check.

Sugary cocktails often include ingredients like sugar syrup, fruit cordials, and other flavoured syrups. These types of ingredients spike your sugar (taking you out of ketosis) and mask the natural flavours of the alcohol itself. For those focusing on a low-sugar or low-carb lifestyle, choosing drinks that celebrate natural ingredients without excessive add-ons can enhance both the experience and the effect on your body.

The good news is that there are low-sugar, low-carb alcohol options that maintain a depth of flavour and enjoyment. For instance, hard seltzers made with natural ingredients offer an ideal alternative. Our coconut water hard seltzer poses an inviting option for balancing indulgence with intention – perfect for supporters of flavour, small businesses, and conscious drinking.

By prioritising low-sugar alcoholic drinks, it's possible to enjoy social occasions and mid-week unwinding without straying from the balanced lifestyle you're pursuing. With wider availability in Australia, these choices are increasingly easy to find and enjoy responsibly.

Popular Australian brands for keto drinkers

For those embracing a keto-friendly lifestyle, finding beverages that fit the bill can often be a challenge. Fortunately, several Australian brands have crafted low-sugar and low-carb alcoholic drinks that cater to this lifestyle. Not only do these drinks align with keto principles, but they are also created using natural ingredients, with a focus on authenticity and flavour. Below, we take a closer look at some popular Australian brands that offer delightful options for keto-conscious consumers, ensuring that you can enjoy an occasional drink without straying from your goals.

Coco Loco Hard Seltzer Passionfruit

Our Passionfruit hard seltzer is a refreshing option that balances taste (think Pasito or Passiona with a hint of coconut) and keto-friendly attributes. Small-batch made in regional Victoria, Australia, this hard seltzer is crafted with brewed coconut water, which gives it the added benefits of electrolytes. With just 3.6g of sugar per can, it offers a low-sugar alternative that does not compromise on flavour. Plus, Coco Loco has no gluten, making it an excellent choice for those with dietary restrictions (although if you're a coeliac it's best to double check the ingredients). This beverage is perfect for those seeking an occasional drink that aligns with a balanced lifestyle while tantalising the taste buds with its natural passionfruit taste.

Mode Seltzer

Mode Seltzer is another fantastic choice for those adhering to a low-sugar and low-carb lifestyle. Crafted with a variety of premium, native Australian flavours, Mode Seltzer provides an impressive array of options that don't compromise on taste.

Like us, Mode Seltzer was made to level-up the RTD offering in Australia. Noticing a lack of premium, all natural, low sugar alcoholic seltzer drinks available to Aussie drinkers, Michael (founder of Mode) set about crafting a beverage worth drinking. 

This Australian-made vodka-based hard seltzer complements a balanced lifestyle with its natural ingredients, minimal net carbs (~1.3g per can!), and almost negligible sugar (~0.9g). It's a higher ABV (5%) than our coconut water hard seltzer, so beware that one 330mL can is 1.3 standard drinks.

As well as nice drinks, Mode's branding is divine; and award-winning. The product looks more like a high-end fashion-label than what you're used to seeing in the RTD fridges and aisles. The naming conventions for their flavours is also totally out-of-category: Salt Brushed Skin – Davidson Plum & Forest Berry, Frankie's Sunset Dress – Mango & Pomegranate, Jim's Pink Blouse – Tasmanian Pepperberry, Ginger & Lime, and No More Elevator Music – Yuzu, Cucumber & Basil. So good. 

Whether you're unwinding at home or heading out with friends, choosing Mode Seltzer ensures that you don't derail your keto regimen.

Penni Ave Distillery

A distinctive addition for keto enthusiasts is the hard seltzer range created masterfully by PenniAve Distillery. They have a small, but brilliant range of super low-carb vodka RTD drinks with a distinct Aussie approach, using native Australian ingredients to add flavour. Their Lemon Myrtle Ginger blend is a delight with the crispness of ginger paired with the uniquely Australian and delicate lemon myrtle. Not only does this combination offer a a very appealing taste, but it also comes crafted with a consideration for low-carb, low-sugar, and low-low calorie intake.

From PenniAve's website: 'Vegan friendly, Low Carb, No artificial flavours, No artificial colours and Only 71 calories per can!' – how good is that! It's slightly higher in ABV than our alcoholic coconut water, at 4.4% it notches over one standard drink 1.2 per can. And we can guarantee the great taste as we've had a few of these. 

SubtleTea

SubtleTea is an enticing beverage option for those seeking a unique, refreshing, low-everything (except flavour) RTD experience. Available in bottle shops and through SubtleTea’s website, this product stands out due to its range, vibrant flavour, all natural ingredients, Australian-made and definitely worth a crack.

SubtleTea is the creation of Sammy. A wonderful gal based in Victoria, who like us at Coco Loco Hard Seltzer has worked so hard to develop an RTD worth drinking:

'On a 40-degree day, I found myself frustrated at the bottle shop fridge: every drink was packed with sugar, fake sweeteners, or weird lab-made flavours. I wanted something clean, refreshing, and fun - and it didn’t exist.' (From SubtleTea's website)

To reiterate, the drinks are crafted with natural ingredients, focusing on quality and flavour without any artificial additives. For those prioritising a balanced lifestyle, SubtleTea offers a satisfying alcoholic tea-based drink option. At 4.5% per 330mL though, it is over one standard drink with 1.2 per can.

There's a great line-up of flavours in the SubtleTea range with Blood Orange (our fav), Apple, Lemon, and Mango. And no, there's no Peach variant, that's a bit basic. 

Visit SubtleTea's website for more info.

Tips for smart drinking the keto-way

Embracing a balanced lifestyle that includes a low-carb approach doesn't mean you have to completely forgo the enjoyment of an occasional drink. For those following a keto-friendly lifestyle in Australia, selecting the right alcoholic beverages can help maintain your balance without derailing your goals. Choosing low-sugar and low-carb drinks is key, and luckily, there are some worthy options available locally.

For sunny days at the beach, winter chills indoors, or backyard barbies at home, Australian-crafted beverages like our coconut hard seltzer, Coco Loco, make it possible to enjoy a delicious and refreshing RTD drink without a hefty sugar load.

Let’s quickly run through smart tips on how to drink and keep your carbs (and sugar) intake under control.

Moderation and monitoring carb intake

When it comes to indulging in alcoholic drinks on a keto-friendly approach, moderation is essential. Paying attention to carb intake is important as it allows you to drink alcohol without disrupting your diet. Being mindful of the sugar level is crucial and low-carb drinks like hard seltzers, particularly those made in Australia have become popular choices. Premium, Australian-made RTDs like Coco Loco, and the ones mentioned above, offer the refreshment and flavour of a mixed drink without the high net carbs that other convenient alcoholic beverages contain.

Monitoring your carb intake also means understanding the varying levels of carbohydrates in different drinks. While our low-sugar (3.6g per 330mL can) Coco Loco hard seltzer offers a great option, it's also worthwhile to explore other low-carb options such as low-carb beers and spirits like vodka, gin, or whisky, when consumed straight or with a naturally low-sugar mixer. Keeping consumption in check and choosing beverages wisely will support your low-carb goals while allowing indulgence.

Hydration and health considerations

Hydration is a key consideration when enjoying alcoholic beverages, especially within a keto lifestyle. Alcohol can lead to dehydration, which can interfere with how your body manages blood sugar and may affect your well-being. Staying hydrated by alternating your drink with water, or even better no-added-sugar coconut water, will help maintain your hydration levels and support your body’s natural functions.

Coconut water-based drinks, like our brewed coconut water hard seltzer, Coco Loco, can also offer electrolytes as a benefit, while being no-gluten and low-sugar content too. We have to be clear, alcoholic coconut water is not a hydration solution – it's just not as dehydrating as alcoholic drinks that don't contain natural electrolytes and minerals.

Being mindful of the alcohol content and your overall health is as equally important as hydration. Exploring low-sugar, natural ingredient options ensures that alcoholic beverages fit into a balanced lifestyle. Considering health aspects, particularly on a keto-friendly journey, encourages smarter choices that complement well-being while allowing for occasional enjoyment.

Remember, balance is the essence of enjoying alcoholic beverages while leading a low-carb lifestyle, and choosing the right drinks helps maintain that balance, while also listening to your body, staying informed, and drinking responsibly.

Alcohol and keto without compromise

To summarise what we've dwelled on above:

Embracing balance while on remaining committed to keto in Australia doesn't mean you have to forgo an occasional drink. By choosing the right low-carb / low-sugar options, you can enjoy an alcoholic beverage without sacrificing a low-carb approach.

One excellent option is our hard seltzer, which is brewed coconut water and flavoured with only natural ingredients, like fruit juice. With just 3.6g of sugar per 330mL can and 6.0g carbs, it's perfectly suited for those mindful of their sugar levels. Plus, Coco Loco is gluten-free and proudly made in Australia.

Here's a quick list of low-carb alcoholic options:

• Low-sugar hard seltzer
• Vodka and soda
• Gin and low-sugar tonic
• Low-carb beer

Remember, the enjoyment of these alcoholic beverages should align with your balanced lifestyle. If you haven't tried Coco Loco yet, we recommend the mixed-flavour pack – you can shop our hard seltzers online now with free delivery over $119.90.