"It seems that researchers at Colorado University say wine may help people lose weight. It's not the wine directly that causes the weight loss. It's all the walking around you do trying to find your car."

Jay Leno

Are you ready for a bikini season? Trying to lose weight before you hit the beaches? Nowadays, everyone's interested in low-carb dieting. Cutting down on pasta, cakes, milk and fruit while trying to maintain your sanity! And all that sacrifice to lose weight. But every now and then you find yourself stuck in between two worlds – diet and reality. One day you count every gram of carbohydrates you put in your mouth, another day you are trapped in the pub with a bunch of friends gobbling on beer and potato wedges. Well, life has its demands and so do you. But what about keeping your low-carb dieting to the point, not touching a cookie for a month, and drinking an occasional glass of wine? Would drinking alcohol jeopardize your best intentions to lose weight? Find out how a fun night out may or may not ruin your low-carb diet.

Alcohol Metabolism If you are reading this, chances are you already know everything there is out there about protein, carbs and fat. You might even know that all of these are different sources of energy that are metabolized and used by the body differently. So, where does alcohol fit into this puzzle?

Some claim that alcohol is a sugar, others are convinced that it's a fat. Neither one of these claims is true. Alcohol is a macronutrient in itself, just like protein, fat and carbohydrate. But it is a different kind of nutrient and the body treats it differently from the rest.

Alcohol releases energy at the rate of 7 calories per gram – that is almost twice the amount of calories found in carbohydrate or protein each having 4 calories per gram. Fat, on the other hand, gives you 9 calories of available energy per gram ingested. So what makes alcohol so different?

Alcohol is the only toxic nutrient consumed and the body tries to dispose of it as quickly as possible. It does not require digestion and is absorbed before any other nutrients. About 20 percent is absorbed directly across the walls of an empty stomach and can reach the brain within a minute. That also means that your body will use alcohol calories before any other calories you eat or drink at the same time. So, if you eat a full-blown meal, such as lasagna or fish and chips, and have a glass of wine with it, the alcohol calories will kick in first. When it comes to low-carbing, things become more interesting.

Lowdown on Low-Carbing

Low-carb diets became popular for their balancing effect of blood sugar levels. Normally, the body uses glucose for energy. After you eat carbohydrate-containing food, your blood sugar levels go up causing a release of hormone insulin. This hormone gradually lowers blood glucose transporting consumed energy to the liver and muscles for storage and later use. If you eat a large meal loaded with sugar and starch found in such favorites as pasta, cakes, fruit and bread, your insulin levels will spike storing consumed calories in the form of fat.

But if you limit your carbohydrates, you may shift your metabolism to a fat-burning mode. After about 48 hours on a low-carb diet, the body must rely on stored fat for energy. Specifically, on chemicals called ketone bodies made from fat by the liver. Having high levels of ketones in the blood is called “being in ketosis” which becomes a normal state keeping blood sugar levels constantly low. In turn, you very slowly burn off fat in the eternal fire of energy.

Unfortunately, you will still able to store fat even on a strict low-carb regimen despite low-insulin levels. The reason is that how much you eat is more important than what you eat when it comes to weight loss. Having said that, balanced insulin levels may suppress increased appetite causing you to eat less and move more.

Alcohol and Blood Sugar

So, does alcohol raise your blood sugar levels? Everything depends on the ingredients of the drink you choose. Some alcoholic beverages are loaded with sugar, such as hard alcohol and cocktails. Others, such as beer and wine, contain almost no carbohydrates at all and do not elevate blood sugar levels. Most calories in such drinks come from ethanol contributing 7 calories per gram. Therefore, insulin is not released after you down your favourite glass of wine or scooner of beer.

Surprisingly, alcohol may lower your blood sugar levels and increase insulin sensitivity. Part of the reason is the toxicity of alcohol and liver function. You may balance your blood glucose if you put some food in your stomach before you start drinking.

Low-Carbing and Drinking

If you are a low-carb devotee, your body is operating in ketosis, and drinking low-sugar alcohol does not change that. Alcohol is broken down in the stomach and liver to ketone bodies which are used for energy or converted to fat for storage in the body. This process is similar to fat metabolism. The only difference here is that alcohol is converted to ketones more easily than fatty acids and your liver uses ethanol in preference of fat. Thus, when you drink, basically your fat burning is put on hold until all the alcohol is out of your system.

Alcohol and Weight Loss

Simply because ethanol does not cause an insulin spike does not mean that your love handles will melt away while you sit on your couch and drink. Consider two factors: alcohol is not calorie-free and it can stimulate your appetite.

When you drink your blood sugar goes down which stimulates your appetite and disrupts your ability to tell when you’ve had enough. Your hunger goes out of control and the next thing you know is that you try to eat everything in sight consuming too many unwanted calories. Since the energy in-energy out puzzle is your key to weight loss, you may find yourself actually getting fatter if you drink too much.

How many calories are in a standard drink depends on the source of alcohol. But since most calories come from ethanol, all standard alcoholic beverages contain relatively the same amount of calories.

The following table shows the amount of calories and carb grams in each drink. Remember, that nutritional value depends on the proportion and amount of mixers used, and these are only rough estimates.

Rum and Coke = 180 cal and 10g of carbs
Screwdriver = 184 cal and 18 grams of carbs
Pina Colada = 250-350 cal, 3-12 grams of fat and 25-100g of carbs
Brandy Alexander = 179 cal and 16g of carbs
Margarita = 170-350 cal and 5-12g of carbs
Bloody Mary = 123 cal and 8g of carbs
Whiskey Sour (100ml) = 122 cal and 4g of carbs
Vodka Martini = 2 grams of carbs
Gin & tonic = 250 cal and 8g of carbs

12 oz beer = 150 cal and 5g of carbs
12 oz lite beer = 110 cal and 3g of carbs
5 oz wine = 90 calories and 3g of carbs
1 1/2 oz liquor = 90 calories and 3g of carbs(with 6 oz carbonated drink mix add another 75 calories)


To Drink or Not To Drink

That is the question you have to answer for yourself. If you are determined to get rid of your love handles, cellulite and waist tire, then moderation is the key to everything consumed.

To Drink or Not To Drink

That is the question you have to answer for yourself. Consider all of the above and below facts:

• Alcohol depletes many nutrients, particularly zinc and magnesium, which may lead to insomnia, headaches, muscle pains and irritability.
• Alcohol can increase the production of free radicals in the body. (Free radicals are known to be the fertile ground from which cancer springs.)
• Alcohol can damage the liver –– often seriously.
• Alcohol damages the brain. When alcohol is consumed, brain cells expire –– just like with a "puff" of a cigarette.
• Alcohol adversely influences the anabolic properties of two principal growth promoting hormones, Insulin and Growth Hormone. It also inhibits muscular protein synthesis - the most damaging effect for anyone who is physically active.
  
• When pregnant women consume alcohol, low-birth-weight babies with lower IQs often result.
• Alcohol impairs functioning of the digestive tract.

The "Bottom Line" comes from nutritionist Robert Crayhon:

"Optimal nutrition is about isolating the good elements in food and getting more of those. It is also about avoiding harmful, toxic substances. Alcohol, even red wine, has some of both. If you want to be optimally healthy, you only want to accentuate the positive. You don't want to set your house on fire and turn on your sprinkler system at the same time.

Don't drink alcohol if you are doing it for health benefits. There are less toxic ways to get the benefits of the antioxidants, polyphenols, and other substances found in red wine. Fruits, vegetables, garlic, spices and herbs and supplements can give you just as much antioxidant benefit if not more. If you are interested in the protective effects of red wine polyphenols, they are available in supplement form. Alcohol's nutrient depleting effect is not what a poorly nourished society needs. Its liver weakening properties are also not needed in a country where the liver is nearly overwhelmed with all of the toxins in our environment.

Can you drink alcohol every now and then and be healthy? Yes. An occasional glass of red wine is not going to do that much damage, and does offer some benefits. If it gives you pleasure and is an important part of the way you enjoy life, it may be more unhealthy for you to abstain. Consume red wine or alcohol, however, only after considering its full spectrum of possible negative effects."

References


1. Kahn, H. S., et al. Stable behaviors associated with adults' 10-year change in body mass index and the likelihood of gain at the waist. American Journal of Public Health, 1997, 87(5), 747-754; Prentice, A. M. Alcohol and obesity. International Journal of Obesity, 1995, 19(Suppl. 5), S44-S50; Liu, S., et al. A prospective study of alcohol intake and change in body weight among US adults. American Journal of Clinical Nutrition, 1994, 140(10), 912-920; Hellerstedt, W. L., et al. The association between alcohol intake and adiposity in the general population. American Journal of Epidemiology, 1990, 132(4), 594-611.

2. Prentice, A. M. Alcohol and obesity. International Journal of Obesity, 1995, 19(Suppl. 5), S44-S50.

3. Klesges, R. C., et al. Effects of alcohol intake on resting energy expenditure in young women social drinkers. American Journal of Clinical Nutrition, 1994, 59, 805-809.

4. Colditz, G., et al. Alcohol intake in relation to diet and obesity in women and men. American Journal of Clinical Nutrition, 1991, 54, 49-55.

5. Jequier, E. Alcohol intake and body weight: a paradox. American Journal of Clinical Nutrition, 1999, 69, 173-174; Kahn, H. S., et al. Stable behaviors associated with adults' 10-year change in body mass index and the likelihood of gain at the waist. American Journal of Public Health, 1997(5), 747-754; Mannisto, S., et al. Alcohol beverage drinking, diet and body mass index in a cross-national survey, European Journal of Clinical Nutrition, 1997, 151, 326-332; Cordain, L., et al. Influence of moderate daily wine consumption upon body weight regulation and metabolism in healthy free living males. Journal of the American College of Nutrition, 1997, 16(2), 134-139; Mannisto, E., et al. Reported alcohol intake, diet and body mass index in male smokers. European Journal of Clinical Nutrition, 1996, 50, 239-245; Landis, W. E. M.. Alcohol and energy intake. American Journal of Clinical Nutrition, 1995, 62(suppl.), 11015-11068; Istvan, J., et al. The relationship between patterns of alcohol consumption and body weight, International Journal of Epidemiology, 1995, 24(3), 543-546; Prentice, A. M. Alcohol and obesity. International Journal of Obesity, 1995, 19(suppl. 5), S44-S50; Liu, S., et al. A proscriptive study of alcohol intake and change in body weight among US adults. American Journal of Clinical Nutrition, 1994, 140(10), 912-920; Klesges, R. C., et al. Effects of alcohol intake on resting energy expenditure in young women social drinkers. American Journal of Clinical Nutrition, 1994, 59, 805-809; Colditz, G., et al. Alcohol intake in relation to diet and obesity in women and men. American Journal of Clinical Nutrition, 1991, 54, 49-55; Hellerstedt, W. L., et al. The association between alcohol intake and adiposity in the general population. American Journal of Epidemiology, 1990, 132(4), 594-611.

6. Weathermon & Crabb (1999) Alcohol Research & Health World Vol. 23, No. 
1, pp. 40-54.

7. Emanuele, Swade, & Emanuele (1998) Alcohol Research & Health World Vol. 
22, No. 3, pp. 211-219.

8. Gordis (1994) Alcohol Alert, National Institute on Alcohol Abuse and 
Alcoholism No. 26 PH352 October 1994.

 

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