In my day to day nutrition work, I am repeatedly asked questions about the good and bad of alcohol, so I thought this would be a great topic to address! The
questions range from what to drink, when to drink, how much to drink, what is the best drink/cocktail to have both calorically and nutritionally and everything in between.
Let me try to address these.
Ideally for optimal nutritional health, the perfect person would either have no alcohol or limit their intake to about 12 oz of sulfite free organic red wine a week.
However, I know very few perfect people. Most of us though are trying for perfection, so in that perfection, here would be some good guidelines and why.
Alcohol is equal to 7 calories per gram, so the calories can add up quickly; especially if there is a high calorie mixer such as in cosmopolitan drinks, mojitos, margaritas and plain old sugar laden soda mixers.
If your choice is to have a cocktail, a suggestion is to choose a “whiter” alcohol such as vodka or gin. I understand the darker the Spirit, the greater propensity to tax your liver as well as invite a hangover!
Mixers can make or break you calorically with cocktails, so try club soda with lemon or lime. This way you can hydrate at the same time since alcohol is dehydrating.
If you are a brewmaster, watch the calories here. You can range anywhere from a light beer touting 60 or so kcals all the way to a beefy beer near the 300 kcal range. You have 3 or 4 and you have had nearly your entire day’s calories in hops and grains! And you will feel particularly bloated!
If wine is your drink of choice, there are actually some redeeming reports on drinking red wine. Red wine has poly phenols which are known to help stave off cancer! However…a little goes a long way here. You only need about 2 oz a day to maximize this benefit! This is when the trouble beings too. A portion of sorts of wine is 4 oz. Now, for those of you who have those huge red wine glasses, get honest with yourself and pour in a measured 4 oz! THAT is a serving! Yeah, I know…
If you love whites the 4 oz pour equals the same. The slight difference in the red vs. the white is the white wine has a smidge more sugar, so be aware of that and how that could effect your blood sugar.
Speaking of blood sugar, have you ever had a couple drinks before bedtime, then around 2 am you wake up dehydrated and your heart pounding? Your blood sugar has dropped. A good rule of thumb with all alcohol is to have a lean source of protein around the time you are you having a drink. This will help stabilize your blood sugar. Another huge important not to be forgotten factor is to drink water before you start and in between each glass. (Hopefully having a max of two 4 oz servings)! You will thank me in the morning for doing this!
Spirits are all in good clean fun if taken in moderation and used responsibly (especially don’t drink and drive). Trying to have less…is more, on your waist line, your liver and your overall physical health! Especially when looking at the bigger goals in life of overall vitality and longevity.