The ketogenic or “keto” diet has become incredibly popular in recent years as a way to lose weight and improve health. This low-carb, high-fat diet shifts the body into a metabolic state called ketosis, where fat is burned for energy instead of carbs. With carb intake drastically reduced, many keto dieters turn to clear liquors like vodka, tequila and gin as their go-to alcoholic beverages. But what about rum? Here’s a detailed look at whether Captain Morgan’s rum can fit into a keto lifestyle.
What is Captain Morgan’s rum?
Captain Morgan is one of the best-known rum brands worldwide. Named after the legendary 17th century Welsh privateer, Captain Morgan rum is now produced by Diageo, a British multinational beverage company. The Captain Morgan lineup includes a variety of rum types, including:
– Captain Morgan Original Spiced Rum: The brand’s signature spiced rum flavored with vanilla, spices, and other natural flavors. It’s the number one selling spiced rum globally.
– Captain Morgan Black Spiced Rum: A higher proof (94 proof) spiced rum with richer vanilla and spice flavors.
– Captain Morgan Silver Spiced Rum: A lower proof (70 proof) spiced rum with lighter vanilla and fruit flavors.
– Captain Morgan 100 Proof Spiced Rum: An overproof spiced rum bottled at 100 proof (50% ABV).
– Captain Morgan Private Stock: A premium aged rum blend aged in oak barrels for a smoother taste.
– Captain Morgan Cannon Blast: A rum liqueur blended with fruit flavors like pineapple, citrus and berry.
– Captain Morgan Tattoo: A spiced rum with a hint of fruit flavor.
Captain Morgan rums are distilled from molasses and water. The specific distillation and aging process can vary based on the product. Their signature spice blend gives Captain Morgan spiced rums their distinct vanilla, baking spice and oak flavors.
Nutritional Info in Captain Morgan’s Rum
Like all distilled spirits, rum’s main nutritional components are ethanol alcohol and water. Here is the nutrition information for a typical 1.5 ounce (44 ml) serving of Captain Morgan Original Spiced Rum:
| Nutrient | Amount |
|---|---|
| Calories | 97 |
| Protein | 0 g |
| Carbohydrates | 0 g |
| Sugars | 0 g |
| Fat | 0 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
| Alcohol | 14 g |
As you can see, a typical serving of Captain Morgan’s spiced rum contains zero carbs and zero sugar. The main calorie contributors are the alcohol (ethanol) and a small amount of sodium.
This nutrition profile holds true for most clear distilled rums that do not have added sugars or flavorings. However, spiced rums like Captain Morgan’s do contain traces of sugars and carbohydrates from the natural spice flavorings. The amount though is trivial, less than 1 gram of carbs per serving.
How Does Alcohol Fit into a Keto Diet?
When it comes to alcohol, most clear liquors like rum, vodka, gin, and tequila generally contain minimal or no carbs and sugars. Some flavored liquors and cream-based liqueurs do contain added sugars and flavorings that add to the carb count.
On a strict keto diet aiming for under 50 grams of net carbs per day, a 1.5 ounce serving of Captain Morgan’s spiced rum would contribute less than 1% of your daily carb limit. This makes it generally keto-friendly when consumed in moderation.
However, alcohol on its own is not a “free” addition to your diet. Here are a few important considerations about alcohol and the keto diet:
– Alcohol pauses ketosis – When your liver is metabolizing alcohol, it stops producing ketones from fat. Ketosis pauses until the alcohol has cleared your system. Try to limit intake to 1-2 servings max to minimize impact.
– Alcohol is first metabolized – As a toxin, alcohol takes priority to be metabolized by your liver before other macros like fat or protein. This can slow down weight loss.
– Alcohol is empty calories – With 7 calories per gram, alcohol adds to your daily calorie intake without any nutrition benefits. This can make it harder to maintain a calorie deficit.
– Alcohol lowers inhibitions – Drinking can sometimes lead to unplanned, carb-heavy food choices that can quickly knock you out of ketosis. Be mindful of food choices when drinking.
The main consensus is that clear, unsweetened liquors like rum, vodka, tequila, and gin are generally low carb and okay for keto in moderation. Limit intake to 1-2 servings per day, keep calories in check, and be mindful of food choices when drinking.
Low Carb Captain Morgan Mixed Drink Options
In addition to drinking it straight or on the rocks, there are many keto-friendly ways to enjoy Captain Morgan rum in cocktail form. Here are some of the best low carb mixers and recipes:
Keto Mixers
– Diet soda or soda water
– Zevia or other diet/zero calorie sodas
– Sparkling water (plain or flavored)
– Water
– Sugar free energy drinks
– Light tonic water
– Unsweetened coconut water
– Unsweetened nut milk
– Sugar free lemonade or flavored syrups
– Low carb protein shakes
Keto Captain Morgan Cocktail Recipes
– Spiced Mojito – Muddle mint leaves, lime juice and sliced strawberries. Mix with rum and soda water.
– Strawberry Daiquiri – Blend rum with frozen strawberries and swap sugar for a keto-friendly sweetener.
– Keto Colada – Blend rum with unsweetened coconut milk, coconut flakes, ice and sugar substitute.
– Pineapple Rum Punch – Mix rum with pineapple juice, lime juice and sugar free orange soda.
– Cucumber Jalapeno Margarita – Muddle cucumber and jalapenos. Mix with rum, lime juice and salt rim.
– Captain and Diet – Simply mix Captain Morgan with your choice of diet soda.
– Spiced Rum Smash – Muddle blackberries, mint and lime. Mix with rum and pour over crushed ice.
The possibilities are endless for low carb and keto Captain Morgan rum cocktails when you use the right mixers and recipes. Just be mindful of keeping servings in check when mixing drinks.
Captain Morgan Rum vs Other Popular Rums for Keto
How does Captain Morgan rum compare to other popular rum brands and types when it comes to keto-friendliness? Here’s a quick comparison:
– Captain Morgan vs Bacardi – Both Bacardi white rum and Captain Morgan spiced rum are low carb options, with under 1g net carb per serving. Bacardi has slightly fewer calories at 70 per serving but no spices.
– Captain Morgan vs Malibu – Malibu is a rum based coconut liqueur with added sugar coming in at 7g carbs per serving. Captain Morgan would be the better keto choice.
– Spiced rum vs white rum – Most clear white rums like Bacardi have slightly fewer calories than spiced rums, but both contain minimal carbs. White rum would have a less significant effect on ketosis.
– Dark rum vs light rum – Dark rums get their color from aging in charred oak barrels, not added sugars. So dark varieties like Kraken or Gosling’s are just as keto-friendly as light rum when drinking straight.
– Flavored rum vs original – Many flavored rums have added sugars. For example, flavors like coconut, mango and pineapple may contain 2-7g of added sugars per serving. Stick to original or spiced varieties.
The main thing is to check labels and counts if choosing flavored or specialty rums, and stick to a serving size of 1-1.5 oz max. Overall, Captain Morgan makes a solid low carb option compared to most others.
The Best Captain Morgan Varieties for Keto
Within the Captain Morgan lineup of rums, these varieties are the best options for a keto diet:
– Captain Morgan Original Spiced Rum
– Captain Morgan 100 Proof Spiced Rum
– Captain Morgan Black Spiced Rum
– Captain Morgan Silver Spiced Rum
– Captain Morgan Private Stock
These contain no added sugars and minimal traces of carbs from the spiced flavorings only. They are all relatively comparable nutritionally in terms of calories, carbs, and alcohol content.
The flavored versions like Captain Morgan Cannon Blast and Captain Morgan Tattoo would not be the best options due to their additional fruit flavors and added sugars. While these are still relatively low carb compared to other liqueurs, the original spiced rums are the most keto-friendly varieties of Captain Morgan rum across the board.
Tips for Drinking Captain Morgan on Keto
Here are some helpful tips for staying in ketosis while enjoying Captain Morgan rum in moderation:
– Stick to 1-2 servings max per day of 1.5oz each
– Keep it straight, on the rocks or use very low carb mixers
– Be wary of mixers with added sugars like tonic or juice
– Avoid flavored or spiced rums with added sugars
– Drink plenty of water to stay hydrated
– Make sure to account for alcohol calories
– Eat keto-friendly foods before and after drinking
– Choose snacks like nuts, cheese, jerky if drinking rum and needing to eat
– Never drink rum on an empty stomach
– Measure pours precisely using a jigger or shot glass
– Test ketones the morning after drinking to ensure you’re still in ketosis
Potential Side Effects of Drinking Alcohol on Keto
Even if you choose a low carb spirit like Captain Morgan spiced rum, drinking alcohol can sometimes come with undesirable side effects while following a keto diet:
– Dehydration – Alcohol has a diuretic effect which can cause dehydration and electrolyte imbalances. Be sure to drink extra water before, during and after drinking.
– Fatigue – Since alcohol pauses ketosis until it’s processed, it can leave you feeling tired, lethargic and weak the next day. Give your body adequate rest and hydration.
– Hypoglycemia – Going too long without food while drinking can lead to low blood sugar for those following a keto diet. Eat keto-friendly snacks like nuts if needed.
– Poor decision making – Being inebriated while following strict keto can lead to spontaneous poor food choices that kick you out of ketosis. Always plan snacks ahead of time.
– Stomach upset – Alcohol can irritate the stomach lining, causing nausea, stomach pain and upset. Avoid drinking on an empty stomach.
– Slowed weight loss – Too many alcohol calories on top of your food intake can stall weight loss. Be mindful of your calories.
– Brain fog – Known “ketobrain” mental fog can be amplified after a night of drinking due to dehydration and metabolic changes. Ensure proper electrolyte intake.
While an occasional low carb drink like a spiced rum won’t automatically knock you out of ketosis, overdoing it can slow down your progress. Stay hydrated, listen to your body, and keep carbohydrate consumption in check.
Captain Morgan Rum Nutrition Facts
Here is the full nutritional breakdown for a standard 1.5 ounce serving of Captain Morgan’s Original Spiced Rum:
| Nutrient | Amount |
|---|---|
| Calories | 97 |
| Fat | 0 g |
| Saturated Fat | 0 g |
| Trans Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
| Potassium | 4 mg |
| Total Carbohydrates | 0 g |
| Dietary Fiber | 0 g |
| Sugars | 0 g |
| Added Sugars | 0 g |
| Protein | 0 g |
| Vitamin D | 0 mcg |
| Calcium | 1 mg |
| Iron | 0 mg |
| Potassium | 4 mg |
As you can see, the macros are nearly all zero across the board. The main caloric contribution comes from the 97 calories of alcohol (ethanol).
This nutrition profile makes Captain Morgan’s spiced rum one of the most keto-friendly alcohol options out there. While alcohol should still be limited on keto, Captain Morgan rum remains a solid low-carb choice within recommended limits.
The Bottom Line – Is Captain Morgan Keto-Friendly?
In summary, here’s the bottom line on whether or not Captain Morgan rum can fit into a ketogenic diet and lifestyle:
– Captain Morgan spiced rums contain zero sugar and minimal traces of carbs from natural flavorings only. This makes them a keto-friendly alcohol option.
– A 1.5oz serving only contains around 1g net carb, making it easy to incorporate into daily macros. But alcohol calories still need to be budgeted for.
– Alcohol pauses ketosis until processed by the liver and should be limited to 1-2 servings max per day on keto. More may impact weight loss.
– While alcohol can’t be considered “free” calories, Captain Morgan mixes well into low-carb cocktails using keto-approved mixers.
– Stay hydrated, avoid drinking on an empty stomach, and be wary of lowering inhibitions leading to poor food choices.
– Of all Captain Morgan varieties, the Original Spiced, Silver, Black and 100 proof are the best options, with no added sugars.
– While occasional light drinking likely won’t knock you out of ketosis, overdoing it long term may slow progress. Moderation is key.
So in conclusion – yes, Captain Morgan spiced rum is generally considered keto-friendly, within reasonable consumption limits. Its minimal carbs and sugar make it one of the best low-carb alcohols for an occasional drink on the keto diet. Just be mindful of your overall calorie intake and alcohol serving sizes.
References
1. https://captainmorgan.com/en-us/rum-types/
2. https://captainmorgan.com/en-us/original-spiced-rum/
3. https://www.myfooddata.com/articles/alcohol-and-nutrition.php
4. https://perfectketo.com/how-alcohol-affects-ketosis/
5. https://www.ketodietapp.com/BlogDetail?name=Serve%20Yourself%20a%20Keto%20Cocktail:%20Your%20Guide%20to%20Keto%20Friendly%20Alcohol
6. https://www.dietdoctor.com/low-carb/alcohol
7. https://www.healthline.com/nutrition/low-carb-alcohol#drinks-to-enjoy
