Who has not associated alcohol with company and fun, since it is often the protagonist at festive tables, gatherings with friends and outings.
But can it have a place in a balanced diet?
The answer lies in the amount and frequency with which someone consumes alcohol. A limited amount of alcohol on special occasions can go hand in hand with a balanced diet, which does not exclude an entire category of food or sweets or even alcohol from a person’s life.
Some positive effects of moderate alcohol consumption are:
- Contribute positively to heart health. In particular, moderate consumption of red wine can help reduce the risk of coronary heart disease and stroke, especially in men over 40 and in women after menopause.
- Reduce stress and give longevity
- Reduce the concentration of fibrinogen in the blood – a substance that contributes to the formation of blood clots
- Help increase “good” HDL cholesterol and reduce “bad” LDL cholesterol, especially red wine due to the antioxidants it contains.
However, excessive alcohol consumption:
- Increases the risk of heart attacks, strokes and heart disease
- Significantly increases blood pressure, which puts a strain on cardiovascular function
- Can reduce appetite and therefore lead to malnutrition
- Leads to the creation of a feeling of thirst and possibly dehydration
- Leads to psychological effects, as excessive alcohol consumption has been linked to pathological behaviors such as depression, irritability, and aggression, creating a cause-and-effect phenomenon.
- It puts a strain on the stomach. Alcohol can trigger gastritis and even gastroesophageal reflux.
- Long-term and systematic alcohol consumption leads to serious liver diseases such as alcoholic hepatitis, alcoholic cirrhosis and liver cancer.
- Increases the risk of cancer. Increased alcohol consumption has been linked mainly to breast, esophageal, oral and liver cancer.
- Effects on the brain. Excessive alcohol consumption can even lead to partial memory loss or amnesia during an episode of heavy drinking. These effects are only temporary, but chronic alcohol abuse can cause permanent changes in your brain, often leading to reduced brain function.
- Alcohol contributes to gum inflammation, such as gingivitis and periodontitis, as it affects the oral flora, dries out the mucosa and changes the pH, and promotes the formation of cavities due to the carbohydrates in alcoholic beverages.
What should we pay attention to nutritionally when consuming alcoholic beverages?
- Alcohol is “calorie dense.” More specifically, one gram of alcohol provides 7 calories (kcal). In addition, alcohol is often consumed with a large amount of sugar (e.g., in cocktails containing soft drinks and juices) and salty snacks that also provide a lot of calories. Thus, a cocktail can reach up to 450 calories per glass, the same as a small meal.
- Alcohol contains “empty” calories. This means that it burdens us with extra calories without providing us with the corresponding nutritional value and satiety, because it does not contain nutrients.
- Alcohol affects the digestive process. When we consume alcohol, our body prioritizes metabolizing alcohol and eliminating it from our body. For this reason, it delays the burning of the remaining macronutrients (carbohydrates, protein and fat), thus inhibiting lipolysis.
- High alcohol consumption also leads to a drop in blood sugar levels. This makes us feel an intense feeling of hunger after excessive alcohol consumption. It is worth noting here that liquid calories are generally consumed faster and more easily, making it more difficult to control the amount you consume.
What are the recommendations for alcohol?
Moderate alcohol consumption corresponds to:
- One drink / day for women and people over 60 years of age (or 15 g of alcohol for women)
- Two drinks / day for men (or 25-30 g for men).
What is a serving of alcohol?
- A glass of wine (125 ml)
- A beer (330 ml)
- An aperitif (80 ml)
- A glass (40 ml) of whiskey, gin, vodka, etc.
What are the calories in our favorite drinks?
- Dry wine (white or red): 75 – 85 kcal
- Beer: 140 kcal
- Light beers – with less than 5% alcohol content: 107 kcal
- Free beers (without alcohol): 40 kcal
- Whiskey, Vodka, gin, rum, tequila: 105 kcal
- Daiquiri: 145 kcal
- Margarita: 160 kcal
- Cosmopolitan: 215 kcal
How will you limit alcohol?
- Set a measurable Set a goal limit for how much you are going to drink (e.g. 2 drinks) and try to achieve it.
- Let your friends and family know that you are trying to cut down on alcohol and ask them to support your efforts.
- Don’t choose your drink to quench your thirst. Instead, have a glass of water in front of your drink. This way, you will more easily choose water to quench your thirst rather than alcohol.
- Choose “light” drinks that contain less alcohol. Good choices are wine and beer.
- Don’t drink alcohol on an empty stomach.
- Sip your drink slowly so it lasts longer.
- Choose a smaller drink size such as a single shot of alcohol, or a small beer or glass instead of a bottle of wine.
- Avoid salty snacks such as chips or salted nuts as they firstly contain a lot of calories and salt and secondly they make you thirsty and consume more of your drink.
- Avoid mixing different types of alcohol, as the alcohol content will be higher.
