For most of us, alcohol is an important aspect of celebrations and social occasions. Although there is evidence that red wine can have antioxidant properties and beer can have important vitamins and minerals, alcohol contributes calories to the diet that can lead to weight gain if you are not adequately adjusting your caloric intake or increasing your physical activity. Remember the bottom line: calories in versus calories out.
Here are some overall tips for maintaining a healthy waistline when planning alcohol into your overall lifestyle.
1) Don't lie to yourself about how much you are drinking. "I'm going to have a glass of wine". Ok, fine by me. A glass of wine is roughly 120 calories for 5 ounces. This does not mean you can fill your wine glass to the brim, unless you have a very small wine glass. Get out your measuring cups and measure 5 ounces. If you order a glass in a restaurant, they usually pour 4-6 ounces.
2) Eat a very healthy diet. It's important to add the calories from alcohol into your overall food plan. The problem is that the calories from alcohol provide little more than just that - calories. Not many vitamins, minerals, fat, protein, or useable carbohydrate are present in alcohol. Get the most out of the other foods that you eat, and I recommend taking a multivitamin if you drink often, as alcohol can cause malabsorption of nutrients.
3) Avoid "hangover foods". I know you wake up and feel crappy. I know you don't want to work out. You're just adding to the problem, though, if you wake up at noon, eat fried eggs and biscuits with gravy, and lounge all day "recovering". Get up early, drink ample water, have 2 egg whites and a banana, and go for a walk.
4) Make your late-night munchies fruits and vegetables. Alcohol increases your appetite, and there is nothing worse than pairing empty calories with high fat, processed foods.
5) Increase your awareness of the calories in alcoholic drinks, as well as alcohol effects your body by reading the rest of this article :)
How is alcohol made?
Alcohol is made through a process called fermentation, where yeast breaks sugar down into ethanol and carbon dioxide. The carbon dioxide then bubbles and evaporates into the air, leaving behind water and ethanol. Liquors are distilled, meaning that the water is separated from the ethanol to make a more concentrated product.
A wide variety of carbohydrates that can be used as a source of sugar for the fermentation process. Malted barley is usually used for beers; grapes are used for wine; sugar cane or molasses for rum; and a multitude of different carbohydrates can be used to make vodka.
How is alcohol metabolized in the body?
Once ingested, the breakdown of alcohol takes precedence over anything else. This is due to the fact that alcohol cannot be stored in the body like food can. Alcohol travels into the stomach, where nearly 50% is absorbed directly into the bloodstream. The rest travels to the intestines for absorption. Alcohol in the blood then goes primarily to the liver for metabolism - it is removed and detoxified from the blood through a process called oxidation. A healthy lives detoxifies about 1/3 to 1/4 ounce per hour, or roughly a little less than 1 drink per hour.
What constitutes"1 drink"?
One 5-ounce glass of wine
One 12-ounce beer
One 1.5-ounce shoot of liquor
All = 1 drink based on the fact that they all containg roughly 1/2 ounce of pure alcohol.
SPIRITS:
1.5 oz of gin, rum, whiskey, vodka (80 proof): 90-100 calories
SUPER LIGHT BEER:
1 (12 oz) Budweiser Select 55 - 1.9g, 2.5%, 55
LIGHT BEER: Per 1 (12 oz) serving:
Bud Light - 6.6g carb, 4.2% alcohol, 110 calories
Miller Lite- 3.2g carb, 4.2% alcohol, 96 calories
Michelob Light - 6.7 g carb, 4.3% alcohol, 113 calories
Sam Adams Light - 9.7 g carb, 4.05% alcohol, 124 calories
REGULAR BEER: Per 1 (12 oz) serving
Keystone Ice - 5.9 g carb, 5.9% alcohol, 150 calories
Miller High Life - 13.1g carb, 4.7% alcohol, 143 calories
PBR - 12.1g carb, 4.65% alcohol, 147 calories
Sam Adams Boston Lager - 12.1g carb, 4.75% alcohol, 160 calories
Blue Moon: 12.7g carb; 5.4% alcohol, 170 calories
Sierra Nevada Pale Ale: 14.1g carb, 5.6% alcohol, 170 calories
WINE (1, 5-oz glass) These are all averages derived from Sutter Home's nutrition facts:
Cabernet Sauvignon: 115 calories
Pinot Grigio: 114 calories
Chardonnay: 120 calories
Moscato: 127
Merlot: 119
White, Zinfandel: 108
Pinot Noir: 117
Shiraz: 116
There is a general rule of thumb here: the higher the alcohol percentage, the higher the calories. Alcohol contributes 7 calories per gram, while carbohydrates contribute 4 calories per gram. It is virtually impossible to make a low-calorie, low-carbohydrate, high-alcohol drink. (Although the marketers for many large-name brands would rather have you think otherwise).
So....what's the best to drink?!?
Ah, now to the meat of the subject! I get this question all the time. This is what I usually ask my clients to help me recommend the right drink for them.
1) Why are you drinking? Is it just to have something in your hand at social occasions, or do you drink to get a buzz (or more?).
2) What is your preferred drink? Mixed liquor drinks? Wine? Beer?
3) How often do you drink? Just on weekends? Everyday?
This is my recommendation: if you just like to drink lightly and have something to sip on, go for the 55 or 64 calorie beers, or for a mixed drink with liquor and a diet soda (if you're at someone's house, use a tall glass and fill with diet soda, and then pour 1 shot of liquor in). This will provide more hydration and make your drink last longer.
However, if you drink on the weekends with a mission of "feeling it", you might as well have fewer drinks, but stronger ones. Drink slowly, and always make sure to have water with you, too. Alternate sips on your drink with sips on water. There is absolutely no advantage to you drinking 12 of the 55/64 calorie beers instead of 8 Light beers or 6 Regular beers (Not that you should be drinking that much -- just an example.)
References:
http://www.calorieking.com/
http://www.medicinenet.com/alcohol_and_nutrition/page3.htm
http://www.beer100.com/beercaloriesimports.htm
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