Being a nutritionist, I always get this query Is it possible to drink alcohol and still be healthy? And my answer has always been anything in moderation never harms, but this moderation differs from person to person, to understand that I am going to share information about alcohol and few tips of mindful drinking in this blog post.
Now, to gain an understanding of why alcohol affects us the way it does, it is important to known how it is processed in the body.
After consuming the first alcoholic drink, 25% of this alcohol is absorbed straight from the stomach into the bloodstream and it is generally absorbed fairly rapidly, but its absorption can be quickened depending on several factors:
- The amount of food in the stomach (a fuller stomach slows the rate of absorption).
- Whether the drink is carbonated (champagne is absorbed more quickly than non-sparkling drinks).
- Alcohol concentration of the drink (higher alcohol drinks are absorbed faster).
Around 98% of alcohol that is consumed is processed in the liver, with the other two to ten percent being expelled through urine, breathing, or sweat.
Effects of alcohol
Extreme alcohol consumption can lead to serious health issues, with weight gain being the least worrisome of them all.
ALCOHOL SUPPLIES ALMOST TWICE AS MANY CALORIES AS PROTEIN & CARBOHYDRATES
Wine and beer both have high carbohydrate content. Although these various calorie types have affect the body differently – carbohydrates release insulin, which can hasten fat storage, while fats will be stored directly in the fat cells – the overall result is added body fat.
ALCOHOL INCREASES APPETITE
Alcohol tends to have an appetite stimulating effect as it provides little in the way of nutrition, leaving a craving for fatty and salty foods leading to weight gain.
ALCOHOL CAN DAMAGE THE STOMACH, KIDNEYS, AND LIVER
Given alcohol is a by-product of yeast digestion; it can have an irritating effect on the lining of the stomach and gradually weaken the kidneys and liver, leading to serious health problems. Any weakening of the stomach will lessen the rate and efficiency at which food is digested, which ultimately interferes with a healthy metabolism and the weight loss process.
ALCOHOL LOWERS TESTOSTERONE
Testosterone, which has a powerful fat loss effect, is reduced whenever alcohol is consumed, thus halting its full potential as a fat burner. LOWERED TESTOSTERONE MEANS FEWER MUSCLE GAINS, AND LESS MUSCLE MEANS A LOWERED METABOLIC RATE.”
Ways of smart Drinking:
Earn your drink, you heard me right, If you know you are going to be gorging on some high-fat foods at the party, do a good workout both in the morning as well as evening to ensure the fats won’t end up on your hips or belly.
Before you head for your fun night, drink a glass of buttermilk or skimmed milk at home. If it promises to be an all-nighter, have your main meal at home too. This will ensure you don’t stuff yourself with high-calorie starters.
Avoid any form of carbohydrate at the party. Instead, opt for sautéed vegetables, chicken, fish etc
Instead of cocktails, go for wine: It is said that wine can keep our blood vessels supple by boosting HDL (good) cholesterol. Red wine in particular, is known to have health benefits because it is full of Resveratrol – an ingredient that aids in reducing “bad” cholesterol levels and prevents blood clots
When drinking, avoid fried food like wafers, fries etc. like the plague
Do not indulge in peanuts. They’re addictive and extremely sinful thanks to all the excessive salt content making them a lethal combination.
Opt for Tandoori/grilled stuff like tikkas, kebabs etc. Avoid gravy dishes and Snack on a plate of boiled chic peas (chana) with cut onion and cucumber. If that’s not available ask for a green salad consisting of carrots, cucumber, beets radish and broccoli.
Drink plenty of water in between drinks so that you feel fuller. This will keep excess drinking at bay by stopping the craving to jump to the next glass every few minutes. Additionally, this will also keep you away from hangovers the next day.
Switch fruity, heavy cocktails with skinny martinis. A skinny martini, is quite simply, just vodka, dry vermouth and green olives. This translates to low preservative and sugar content. Cocktails like Long Island Ice teas can tot up about 500-600 calories for just one drink! White Russians are high at about 450 calories, and Mud Slides are disaster areas at roughly 500 calories as well. A skinny martini is a smart choice.
Have a bowl of yogurt at the end of your evening. The yoghurt will line your stomach and slow the alcohol from entering the bloodstream.
How to deal with a hangover…
- Drink at least 250 ml to 500 ml of water before going to sleep.
- Eating some slices of plain toast with an egg is a good idea to get over hangover symptoms. The carbohydrates in toast are a good source of recovery nutrients.
- Drink plenty of water as soon as you get up in the morning.
- Drinking tomato juice is another simple way to control hangover symptoms. This vegetable juice contains fructose, a type of sugar that helps your body metabolize alcohol more quickly. Plus, it is rich in the vitamins, minerals and enzymes that help quickly overcome the after-effects of drinking.
- Have a high-carb drink like lime water with sugar and salt or a sports drink like Gatorade.
- Drink coconut water to replace the lost fluids and potassium.
- Have a glass of freshly squeezed orange juice or have a bowl of papaya.
- Bananas will help give you the energy you’ll need and make up for the loss of potassium.
- Avoid caffeine, as it will only dehydrate you more.
- If you have had a heavy meal the previous night, have some fresh fruits and yogurt for the lunch. However, DO NOT skip breakfast.
Hard Drinks and Calories:
Alcoholic beverages (approximate values)
Wine (200 ml)- 88 kcal
Beer (300 m)- 150 kcal
Champagne: 98 kcal
Spirits like Gin, Rum, Vodka, Whiskey, Scotch (60 ml) -133 kcal
Popular Cocktails – Calories per 200 ml (approximate values)
Cosmopolitan – 151 k cal
Margarita – 413 k cal
Bloody Mary – 164 k cal
Mojito – 136 k cal
Long Island Ice tea – 457 k cal
A drink or two can help us enjoy social gatherings, be a pleasurable part of meals (or games) and help us celebrate important events. Still, there’s something to be said for taking pleasure in the moment for the moment itself — without the help of alcohol.
Be mindful of when, why and how much you drink. And as long as there’s no negative effect, keep on enjoying wine with dinner.