Alcohol and health
Alcohol can be detrimental to your health if it is
regularly consumed in large amounts. It can have a negative effect on
your nutritional status as it reduces the absorption and use of certain
vitamins and minerals. Studies have shown that an excessive alcohol
intake contributes to an increased risk of the development of cancer and
alcoholic liver disease. Excessive alcohol can also contribute to the
development of osteoporosis and worsen the symptoms of gout because of an
increase of uric acid production. Three or more alcohol containing drinks
a day can also increase blood pressure.
Alcohol and weight
Alcohol consumption can also lead to weight problems
because of its high calorie value (7kcal per 1g alcohol). Often high
calorie mixers are also added to the alcohol (such as soft drinks, fruit
juices). During alcohol consumption our control is often decreased
leading to overeating and drinking more. And the foods that are eaten
together with the consumption of alcohol (e.g. crisps) are often high in
fat. Alcohol also slows down fat metabolism. All of these factors
can lead to an increase of weight.
What can you do to enjoy a drink and keep it healthy?
You can enjoy a drink AND be healthy and lose weight, but
it means making some trade-offs. An alcohol unit is defined in terms of a
‘standard drink’, which has the equivalent of about 10g alcohol. Alcohol
isn’t the only component of a drink that determines its calorie content.
Some drinks are also rich in sugar (carbohydrates) and therefore contain more
calories. Beer contains more carbohydrate than spirits, but spirits are
often consumed with mixers increasing the calorie content. When alcohol
is consumed as part of a healthy eating plan, the guideline is no more than two
drinks every day for women and no more than three drinks every day for
men.
An
alcohol unit:
125ml
of dry white or red wine or champagne
25ml
of spirits
1
can of beer or cider
If you need to control your calorie intake, you can
exchange one carbohydrate serving/unit for one alcoholic unit. Beer,
cider and caloric rich mixers need an extra carbohydrate serving/unit for their
carbohydrates.
Tips for cutting down on your alcohol intake
•
Make
a decision about what you will be drinking before you go out – when you have a
plan, it is easier not to get carried away!
•
When
you arrive at a function or restaurant ask for water first (make it sparkling
for variation) and only start with the alcohol at a later stage
•
Make
a wise decision about WHAT you will be drinking – sometimes it is better to
have a spirit with a ‘free’ cooldrink (e.g. vodka and coke light or whiskey and
water) instead of wine – if bottles of wine are being ordered, your glass will
be constantly topped up and you easily lose track of how much you are drinking!
•
If
you do want to drink wine, ‘dilute’ it with (sparkling or soda) water, ice
cubes or sprite zero, and rather order your wine by the glass than ordering a
bottle – make the excuse that you feel like a different wine
•
Similarly
with beer or cider rather have a shandy
•
Get
into the mind-set that you are going out to socialize with your friends, not to
drink! You do not need alcohol to have a good time
•
Have
an event planned for the following day – book a session with your trainer at
the gym or organize a run with friends – you will WANT to drink less as doing
these activities without a hangover is so much more pleasant
•
Be
the designated driver!
Kim Hofmann RD(SA)
Phone: 021 674 4666
Cell: 084 206 2715
E-mail: mailto:kimh.rd@mweb.co.za
Website: http://www.nourishdieticians.co.za