Cocktails for the Carbophobic

By Jennifer Matthews

Watching your carbs? You’re not alone. According to some estimates, more than 68 million people are on, or have been on, some type of low-carb diet. And the bad news for dieters who like to indulge in the occasional drink is that the two most popular low-carb diets, Atkins and South Beach, allow only moderate amounts of alcohol, and only in the diet’s later stages.

So what’s a cocktail-loving carbophobe to do? First, don’t despair. It is possible to enjoy your favorite beverage (maybe in a slightly modified version) and continue your quest for washboard abs. Read on—you may discover that your signature drink also happens to carb-friendly, or that with some minor modifications you can continue to quaff your cocktail of choice.

Carbs and beer

Low-carb beers have flooded the market, starting with the U.S. introduction of Michelob Ultra in September 2002. Canadian brewers joined the low-carb craze in late 2003, and sales volumes in both countries indicate that consumers welcome the new additions.

But what about taste? According to some accounts, low-carb beers are similar in style (and brewing process) to light beers, so if you like lights, chances are you’ll appreciate their low-carb cousins. Die-hard regular beer drinkers may be disappointed with the “lighter” (we’ve heard less polite terms used) flavor, however. But bear in mind that a regular beer contains anywhere from 10 to 16 grams of carbs (stouts can top 20 grams), versus around 2.5 grams in a low-carb beer, so it’s not going to blow your diet out of the water. (A six-pack might, though.) The bottom line? Experiment. You may find yourself with a new favorite brand of beer, or you may decide to stick with your tried-and-true brand—just drink it a little slower.

Carbs and wine

Here’s some good news: A glass of white wine contains less than two grams of carbs, and a glass of red tips the scales at just over three grams. So unless your pre-dinner drink puts your appetite into overdrive and causes you to dive headlong into the mashed potatoes, wine can be a healthy part of your low-carb eating plan. One caveat: Higher-sugar wines, such as late harvests, ice wine and ports, do have correspondingly higher carb counts.

Despite the fact that most wines fall well below the seven-grams-per-serving low-carb guideline, expect to see wines labeled “low-carb” on the shelves when you’re selecting your next vintage, as wine makers jump on the marketing bandwagon.

Carbs and cocktails

When it comes to carbs and mixed drinks, “mix” is the key. In fact, spirits such as gin, vodka, whiskey, tequila and clear rum have no nutritional value—no carbohydrates, no fat, no cholesterol, no sodium—and an average of 97 calories for one ounce of 80 proof liquor. But if vodka and water or “scotch rocks” just isn’t your style, there are still options. Just remember that cocktails can be a minefield for carb-watchers.

The main rule of thumb: If it has a lot of sugar (a Daiquiri) or a lot of fat (a classic White Russian), it’s probably loaded with carbs, too. Martinis, by comparison, are usually 95 per cent spirits, placing them at the light end of the carb scale.

Responding to the continued consumer demand for flavor, many bars are offering low-carb versions of classic drinks, using sugar-free mixes and creative twists. Case in point: One of the hottest drinks at New York and L.A. hotspots is the Skinny White Russian, made with skim or soy milk (reducing the carbs to around 21 grams, about a third of a regular White Russian).

Try these tips when mixing cocktails at home:

•  Go light on the fruit juice. Dilute with water or ice.

•  Experiment with sugar-free drink mixes (available at most grocery and health-food stores) and sugar-free flavored syrups (try www.naturesflavors.com and www.torani.com for yummy flavors like watermelon, coconut and white chocolate

•  Replace regular soda with diet

•  reduce sweet liquors like Kahlua and Bailey’s, which contain sugar and therefore carbs

•  Try one of the new low-carb coolers—Schweppes has a vodka-soda version with zero carbs, for example

•  Be creative and try new recipes. Who knows? You may create a new classic, or find yourself with a new signature drink!