A glass of Spiced Rum

Spiced Rum: Does It Count Toward Your Ketogenic Diet?

A glass of Spiced Rum

Do you enjoy drinking spiced rum, but you’re wondering if it is safe to drink on keto? Or maybe you’re wondering if it is a low-carb drink?

When it comes to alcohol, it's better to stay on a ketogenic diet or at least be aware of how your drinking habits can affect your weight. Spiced rum is distilled from molasses - a sweetener that is high in sugar and will affect your ketone levels.

This blog post will answer all your questions about spiced rum and other information you need to know to enjoy this delicious drink while on keto.

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History of Spiced Rum

Rum was discovered or is likely widely recognized to be produced during the 17th century. However, historical allusions to a "wine sugar" that we may probably assume is rum dates back as early as the 13th century. 

The spiced rum, on the other hand, is a relatively new invented variation of rum. While it is similar to the so-called "wine sugar," there weren't any subcategories of rums back then, and spiced rum has been well-received when it came out. The high demand for spiced rum has resulted in several brands focusing solely on this rum variety.

Given that there are different qualifications for a standard rum in every part of the globe, it's difficult to ascertain when spiced rum was considered a type of rum

The introduction of spiced rum by Captain Morgan in the United States in 1984 was considered a milestone for this drink. It was said that they were the ones who placed spiced rum into the limelight and started the craze. Captain Morgan's Spiced Rum is still a popular choice on every bar across the world.

It's easy to see why spiced rum was able to thrive and became a fan-favorite among many. It is simpler than other spirits, and the selection of flavors is brilliant and public-friendly. The most common spices used are vanilla, clove, cinnamon, nutmeg, star anise, ginger, and citrus fruits. Recently, more and more variations of flavors are made and marketed.

How is Spiced Rum Different from Other Types of Rum?

Assorted bottles of alcoholic beverages

  • Light Rum

Light rum, also known as white or silver rum, has a delicate flavor and almost no color. It is rum in its purest form. It is either left unaged or aged for a brief period after it has been distilled. The rum is filtered several times to remove any impurities. It has a sweeter, more delicate flavor profile than its aged sibling.

  • Gold Rum

Gold rum, also known as amber rum, is distinguished by its amber color. It is aged for an extended period than white rum, but not as long as dark rum. The aging process can take a long time depending on the region's climate where the rum is produced. 

Gold rum variants are sweeter and richer than white rum and commonly have hints of caramel, vanilla, coconut, and almond from the barrel in which the spirit ages.

  • Dark Rum

Black rum is another name for dark rum. It has been aged the longest out of all of these rums. It gets its black hue and deep smoky-sweet flavor from spending so much time in wooden casks. Some rums have coloring chemicals added to them to acquire the dark color.

  • Spiced Rum

Spiced rum is a very new category, having appeared only in the early 2000s. Spiced rum is aged for the same time as black rum, but spices and caramel colorings give it a distinct sweet spice flavor. It's been criticized for having a lower alcohol content than other rums, but it's clear that many people enjoy it.

How is Rum Spiced?

Bottles of various spices

After the distillation process, the manufacturer adds whatever spice they want to make this flavored rum. Spices will lose flavor if added before distillation, rendering the distiller's imagination meaningless. 

Usually, the spices are added near the end of the aging or after the rum has aged to prevent the barrel's wood from imparting undesired flavor qualities. Depending on the distiller's choice, the aging can take anywhere from one to six months.

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Nutritional Information of Spiced Rum

For every 1.5 oz (42 grams) of spiced rums, their nutritional information is:

  • Total Carbohydrates: 0g
  • Total Fat: 0g
  • Fiber: 0g
  • Protein: 0g
  • Cholesterol: 0g
  • Sodium: 0.4g
  • Potassium: 0.8g
  • Calories: 97

Is Spiced Rum Keto-Friendly?

Woman smiling with a glass of alcoholic drink in hand

As a distilled spirit, rum has zero-carb and is keto-friendly. However, some brands of spiced rums have small amounts of carbs in them. For example, the famous Captain Morgan's Original Spiced Rum has 0.4 grams of carbs every 1.5 oz.

Additionally, it is best to check if the brand has added sugar in them. Especially if the alcohol level of the bottle is below 40% because it might be an indication that there is added sugar; sweetened rums are not keto-friendly and should be avoided by those on a keto diet.

Moreover, as an alcoholic drink, it will probably slow down your rate of ketosis. While on keto, you will also feel intoxicated more quickly and easily, so be mindful of your condition when you drink a shot. It would be best not to drink straight on an empty stomach and use ice to dilute.

Benefits of Drinking Rum

Soothes Sore Throats

In the same manner that antiseptic throat spray can numb a sore throat, drinking alcohol can do the same. It has a warming effect that may be comforting, and the constriction of blood vessels may theoretically reduce any swelling present.

However, if your throat is painful due to an infection, drinking rum as a treatment might not be a good idea. Because your body recognizes alcohol as a toxin, it will put an additional burden on your body, which is already working to recover itself.

Relieves Stress

One of the most time-honored methods to unwind after a long day at work is to have a refreshing cocktail. Rum, like other alcoholic beverages, is a depressant that dulls the central nervous system. To put it another way, it's basically a sedative.

Drinking has a significant effect on a person's mood, behavior, and cognitive performance. Although alcohol makes you sleepy, a few glasses can help you relax and de-stress.

A Medical Disinfectant

Alcohol can be used to disinfect a wound or sterilize medical tools in a rush. It can also be used to flush an area before stitches, remove debris, or after an animal bite.

How to Make Your Spiced Rum

Bartender mixing drinks at a bar


How to Make

  1. In a wide, lidded container, pour the rum.
  2. Add all other ingredients.
  3. Leave it for two to three days, depending on how flavorful you want it to be.
  4. Strain the concoction to get rid of the solids and then rebottle the liquid.

It's not only doable but spicing your rum at home is also much easier than you might think. There's also a good possibility you already have everything you need in your kitchen. 

A few other rum-spicing recipes are floating around. They can include allspice berries, cloves, cinnamon, vanilla beans, nutmeg, orange peels, and cardamom, among other ingredients. Of course, to have the most fun while infusing your rum is through experimenting, and there are far worse things to learn by trial and error.

To start, you'll want to go with a 750ml bottle of rum that's been moderately aged. You don't want to use a mature bottle or a dark rum since the oaky flavor will conflict with the spices you'll be adding. Using a moderately aged rum, such as a gold rum, will give you a blank canvas to work with when preparing the spiced rum. 

After that, all you have to do is combine the ingredients in an airtight and covered jar with your rum. This is where the experiment begins because the type of spice you use and how much you add is entirely up to you. Then shake it up and keep it somewhere out of direct sunlight.

Spiced rums are typically aged for a few months, but you'll be amazed to hear that your DIY infusion will be fully matured in just two days. After the 48 hours are up, strain the mixture through a sieve or cheesecloth to remove the solid ingredients, and your spiced rums are ready.

Spiced Rum FAQ

Machine filling bottles of alcoholic beverage

Is rum keto-friendly?

Yes, pure forms of distilled spirits like rum have zero carbs and zero sugar content.

Will rum kick you out of ketosis?

No, but it will slow down the rate of your ketosis because the body will prioritize dealing with the alcohol first and delay the ketone production.

Which rum is keto-friendly?

Except for rums that have added sugars, all rums are keto-friendly. A possible implication of added sugar is if the alcohol content is lower than usual, likely below 40%.

Can I drink alcohol every day while on a keto diet?

It is inadvisable to drink alcohol regularly while maintaining a keto diet. It will not only interfere with your weight loss process, but it will also make you intoxicated easily. 

Occasional and moderate drinking is the best choice. It will not only have health benefits, but it will also let your keto diet progress normally.

Can you drink alcohol while on keto and still lose weight?

As long as you drink within a moderate amount and not every day, you can still achieve weight loss.


Drinking alcohol while on the keto diet can be tricky, but there are ways to ensure you don't go over your carb limit. This way, you can still have a good time with friends or family members who might not follow the same lifestyle. 

Hopefully, this blog has enlightened you on the things that you need to know about spiced rum. Did you enjoy reading this article? Let us know in the comments!

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