Is Rum (90 Proof) Keto Friendly?
Answer: Yes, rum (90 proof) is keto-friendly. It contains zero carbs and won't affect ketosis. However, consume in moderation as alcohol can slow fat burning and may lead to overeating. Stick to plain rum without mixers to avoid added sugars.
Rum (90 Proof) is a distilled alcoholic beverage made from sugarcane byproducts, typically molasses or sugarcane juice. At 90 proof, it contains 45% alcohol by volume.
The macronutrient profile of rum is straightforward: it contains no carbohydrates, proteins, or fats. A 1 fl oz (27.8g) serving provides 64 calories, all derived from alcohol. With 0g of carbohydrates and 0g of fiber, the net carb count is 0g, making it technically compatible with a ketogenic diet.
For keto dieters, rum's zero-carb content means it won't directly impact ketosis. However, alcohol consumption can temporarily pause ketone production as the body prioritizes metabolizing alcohol. This can slow fat burning but doesn't necessarily kick you out of ketosis.
Potential benefits for keto dieters include the ability to enjoy a alcoholic beverage without consuming carbs. It can be a social lubricant and may help some individuals adhere to their diet long-term by allowing occasional indulgence.
Drawbacks include alcohol's effect on ketone production and its potential to increase appetite, leading to overeating. Additionally, alcohol provides empty calories, which can hinder weight loss efforts if consumed in excess.
If choosing to consume rum on a keto diet, moderation is key. A suggested serving might be 1-2 fl oz, ideally as part of a planned meal to mitigate its effects on appetite.
While rum doesn't offer significant micronutrients or health benefits, it's worth noting that moderate alcohol consumption has been associated with certain cardiovascular benefits in some studies. However, these potential benefits should be weighed against the risks associated with alcohol consumption.
