Day 33- Drink Responsibly

One of our fellow Drop it Like it's Hot participates suggested that I write an article on alcoholic beverages; to bring attention to better drink choices when at the bar. So since today is Saturday and many people will be hitting the town and maybe consuming a few adult beverages it seems to be the perfect time for an article on such.

Most of you have heard of the studies that say that moderate consumption of alcohol can provide health benefits to the heart, is a blood thinner so enhances vascular health, can help ward of diabetes, and can help prevent dementia. Unfortunately, there are also a lot of studies that have been done on alcohol that prove alcohol, even in moderation, can cause severe damage. We are all aware of the dangerous effects that alcohol can have on the liver, but it has also been said to be a neurotoxin.

A study done on 8 men and 7 women were done to show the effects of alcohol on the brain. The researchers had the participates drink the equivalent of three beers out of a straw while lying on a MRI scanner. After only six minutes, changes had already begun to take place in their brain cells. Instead of the brain using glucose for fuel, like normal, the brain was using the sugar from the alcohol instead. Substances such as creatine, which protects brain cells and Choline, which is a component of cell membranes, both decreased. The follow up study to this experiment concluded that the damage was completely reversed by the following day, but believe that heavy drinking or chronic drinkers might over time have trouble reversing the effects of alcohol, which might explain the brain damage that is seen in alcoholics.

Once, during Prohibition, I was forced to live for days on nothing but food and water. ~W.C. Fields

With that said, let's talk about some better alcoholic beverage choices for those that still want to enjoy without all the additional guilt.

Wine:

Red wine contains the antioxidant, resveratrol, and polyphenols. Studies have shown that the higher quality wines show much more health benefits than do cheap red table wines. I looked into what types of red wine contain the highest level of antioxidants, but received mixed reviews. The average glass of red wine contains about 3-5 grams of carbohydrates and between 90-100 calories.

White wine does not contain the same antioxidant boosting bonus that red wine provides, but is still low in calories and carbohydrates.

Whiskey, Brandy, Scotch, and Cognac (Wood aged spirits)

These drink choices contain no carbohydrates and plenty of antioxidants (some research has shown even more than red wine). Tequila, is made out of agave and is aged in wood barrel, which has also been proven to have health benefits in regards to digestion.

I think the biggest mistake that people make when choosing their beverages is when they add the mixers. First of all when you go to the store next and buy your pre-packaged mixture, take a look at the listed ingredients, because that will explain it all - high fructose corn syrup, additives, preservatives, etc.

Here is a list of the calories and carbohydrates in some popular mixers:

• Margarita mix- about 100 calories and 24 grams of carbohydrates per 4 fl oz.
• Cranberry juice- about 68.5 calories and 17 grams of carbohydrates per 4 fl oz.
• Cola- about 50 calories and 19 grams of carbohydrates per 4 fl oz.
• Non-Alcoholic strawberry daiquiri- about 76 calories and 20 grams of carbohydrates per 4 fl oz.
• Pineapple juice- about 60 calories and 14 grams of carbohydrates per 4 fl oz.
• Orange juice- about 61 calories and 15 grams of carbohydrates per 4 fl oz.
• Tonic water- about 40 calories and 10 grams of carbohydrates per 4 fl oz.
• Club soda- o calories and o grams of carbohydrates per 4 fl oz.

This above information is without any liquor...so what damage does adding alcohol do?

• Distilled spirits (Vodka, Gin, Rum, tequila, whiskey, etc)- about 65 calories per 1 fl oz
• Beer (regular)- about 149 calories per 12 fl oz.
• Beer (lite)- about 110 calories per 12 fl oz.
• Wine (red)- about 80 calories per 4 fl oz.
• Wine (white)- about 75-105 calories per 4 fl oz.
• Champagne - about 84 calories per 4 fl oz.
• Liqueurs ( kahlua, cointreau, etc.)- about 188 calories per 1.5 fl oz.

So let's say we go to the bar and order a vodka with cranberry juice (a pretty typical drink), in that one drink we would be consuming around 170 calories! What if instead we went and ordered a vodka with soda water (club soda), that would only set us back the calories that were in the vodka, so if it was a single shot about 65 calories. I know I mentioned yesterday that I don't count calories, but when it comes to empty calories that provide no nutrient value, then you might want to consider what you are consuming.

Man, I'm getting thirsty already writing this article! So, needless to say I partake in these occasional beverages. My drink of choice? Vodka Soda, not because I was concerned with the nutrition content, but because everything else is so darn sweet! Which brings me to another point, gluten-free alcohol; which most vodka is not!

Gluten-Free Alcohol:

• Tequilla
• Rum
• Whiskey (most whiskey is gluten-free due to the distilling process)
• Wine and champagne
• Cognac
• Certain vodkas- chopin, blue ice, and ciroc (vodkas made with potatoes or grapes)

So, if you are like me and decide to partake in a drink every now and again, do so in moderation! I also suggest doing a periodic liver detox program to give your liver a break (I will discuss suggestions for detoxes in later blogs). Remember that even though there are some health claims behind some types of alcohol for the most part you are only consuming empty calories and these calories can definitely sabotage your weight loss goals.

Cheers!

Pura Vida!

Alica Ryan, NTP