Most of us today are trying to limit the amount of sugars we consume on a daily basis and it’s definitely challenging. Unfortunately, it seems that almost everything we drink or eat has some levels of sugars. When looking to enjoy wines, specifically Greek with the least amount of sugar, you should focus on dry wines, as they undergo full fermentation, converting most of the grape sugars into alcohol. Believe it or not, drier style wines have very little sugars (natural), compared to other beverages. For example, a bottle of dry white or red wine has less than 5 grams of sugar per liter compared to a 12 ounce can of cola that has over 50 grams of sugar. That’s a significant difference in sugar levels.
And to take it a step further, wines with lower ABV (alcohol by volume) will also have lower levels of sugar. It is recommended to drink wines that are below 13% abv as they tend to have lighter body structures with minimal amounts of sugar compared to wines that are 13.5 % and above that have a spike in sugar levels. Higher abv and sugar levels produce fuller style wines.
Here’s a breakdown of the best categories for low-sugar content:
1. Categories with the Least Sugar In Order:
- Dry White Wines: Generally have the lowest sugar content, especially those with high acidity. Less than 3 grams of sugar per liter.
- Dry Red Wines: Also low in sugar but slightly higher in calories due to tannins and alcohol content. Less than 4 grams of sugar per liter.
- Dry Rosé & Sparkling Wines: Similar to dry whites, but with slightly more body. Less than 6 grams of sugar per liter.
2. Recommended Greek Wines for Weight Loss:
To minimize sugar and calorie intake, opt for the following Greek wines:
- Assyrtiko (White) – A crisp, high-acid white wine from Santorini, very dry with almost no residual sugar. Sigalas Santorini
- Savatiano (White) – Common in Attica, low in sugar and often used for Retsina. Mylonas Savatiano
- Moschofilero (White/Rosé) – A floral, dry white or rosé wine with low sugar. Tselepos Moschofilero
- Xinomavro (Red) – A bold, tannic, and dry red with minimal sugar, often compared to Nebbiolo. Kir Yianni Xinomavro
- Agiorgitiko (Red) – A structured red wine with balanced acidity and low sugar when vinified dry. Palivou Nemea
3. Wines to Avoid for Lower Sugar and Calories:
- Sweet Wines – Such as Vinsanto, Mavrodaphne, or Muscat, as they have high residual sugar.
- Semi-Dry or Semi-Sweet Wines – These contain more residual sugar.
- Fortified Wines – Have added alcohol and sugar, increasing calorie content.
Weight-Loss Tips When Drinking Wine:
- Stick to dry white or red wines with lower alcohol levels (under 13% ABV).
- Drink in moderation (1 glass = ~120-130 calories).
- Avoid sugary mixers if drinking wine cocktails.
Finally, you can still enjoy wine in moderation from drier productions and not have it affect your weight loss journey. This new movement of Dry January and so forth is not being practiced in Europe, which shows us that better approaches and selections could allow us to enjoy life without feeling guilty. Enjoy and Cheers!