Considerations for Alcohol Consumption
By Ryan Sobus, MPH, RD, LDN
Let me begin this discussion by saying "If you don't
drink, don't start." Nothing in an alcoholic beverage is
more "health protective" than what you can consume
from eating whole foods. For instance, when red wine is
produced, the skins of the red grapes are left on in the
process. The reason that red wine is considered to be
heart protective is because of a nutrient called
resveratrol found in the skin of red grapes. You
can get resveratrol by eating a cup of red
grapes without hindering this health benefit with the
negative effects of alcohol.
Health Issues
Alcohol can have a
toxic effect on your intestinal tract by irritating the gut
wall. This can cause inflammation, ulceration, and
inhibit you from absorbing, storing, and metabolizing
the nutrients that you need for your body to be healthy.
Furthermore, those who drink alcohol produce more
triglycerides from their liver that circulate in the blood.
High blood triglycerides, along with other risk factors,
may increase the chance of developing heart disease.
Drinking Mindfully
Now that you have
been forewarned of the negative health effects that
alcohol can inflict, the choice is now up to you. If you
choose to incorporate alcohol into your diet, please do
so mindfully. The more you drink, the less mindful you
become of what you are eating AND drinking! Not only
are you adding up the empty calories of the alcoholic
beverage, but also those crackers, pieces of cheese,
and beer nuts that seem to unknowingly slip into the
picture as well. By limiting yourself to one or two
drinks, the calories are generally more manageable.
5.1 oz glass of wine = 120 calories
2oz light beer = 100 calories
1oz shot of 80 proof liquor = 80 calories
Alcohol contains about 9 calories per gram. However,
these calories do not provide any of the
carbohydrates, protein, fat, vitamins or minerals
needed to maintain body functions.
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