Just because you’re on a low-sugar diet doesn’t mean you can’t indulge a little. There are plenty of choices out there for those who like a drink. As always with alcohol, moderation is key, but that doesn’t mean your intake needs to stop completely.

So here’s a taster of some of the best booze-buys to help you relax whilst keeping you trim and healthy.


Thanks to the beneficial chemical compounds it contains (polyphenol and resveratrol), red wine is one of the best choices for those ditching sugar. A small (250ml) glass of wine contains just under 1 gram of sugar (1/4 teaspoon). Bearing in mind your recommended daily sugar intake should be 50g for women and 70g for men, this is a drink you can afford to enjoy occasionally.


Most hard alcohol such as vodka, gin, rum, brandy, tequila and whiskey contain little carbohydrate or sugar so have minimal effect on your blood sugar levels. All the calories in spirits come from the alcohol, not sugar, ranging between 80 and 100 calories a shot.

However, watch out for the sugary mixers. You may think the popular gin and tonic is sugar-free, but actually the tonic water adds 18g grams of sugar (almost 4 teaspoons). Another seemingly innocuous mix of vodka and cranberry juice will set you back 30g of sugar (7.5 teaspoons), which is over half your recommended daily intake!

Instead, mix gin and tonic with carbonated water and fresh lemon, lime, or even cucumber.  It’s incredibly refreshing. You might even get addicted!


A 100ml glass of this bubbly delight contains just 80 calories and a gram of sugar, well under a teaspoon. We raise our glasses to that news!


Surprisingly, beer is an acceptable choice on a low sugar diet. While beer does contain sugar, it’s in the form of maltose, which our bodies are able to metabolise, rather than fructose.

Choose ordinary beer, preferably with an alcohol content below 5%. With less than a gram of sugar per pint, you can enjoy a guilt-free Friday night drink in your local pub with your mates (though you might like to forget that a pint also contains 215 calories!)



The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Helen P.
19 March 2017

Helen P.

Blimey, that's a surprise about gin and tonic being high in sugar, I had no clue!

Paula C.
15 March 2017

Paula C.

Shame I prefer white wine, but I am surprised - and pleased - to see Prosecco on the list.

Debra G.
13 March 2017

Debra G.

best article ever on a fitness website - good to know we don't have to give up all life's little pleasures!

Sean S.
5 March 2017

Sean S.

Hoorah that beer is ok, though would be tough to manage just a pint on a Friday! I don't know if 4 pints on still counts as low sugar!

Claire H.
2 March 2017

Claire H.

Ooh, I am really pleased to read this. I had no idea red wine was the best for us.That's hardly any sugar in a glass - hoorah!

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