Recently, many of us have been spending a great deal more time at home. As a result, we may be having a few more drinks than we usually do. All of sudden, a random Tuesday is a great time to toast a glass of wine with someone you love! And who knew that Zoom Happy Hours are such a blast? Of course, alcohol does have a stigma attached to it. And a significant amount of confusion exists regarding potential benefits. So what is “responsible drinking” and is alcohol consumption really bad for the body?
Alcohol is certainly tied to negativity, and for good reason. Heavy alcohol consumption and binge drinking can lead to the complete destruction of one’s personal life on the way to heart and liver failure. Even when addressing less dire consequences, regular excessive drinking can lead to addiction, anxiety, depression, sleep disturbance, obesity, dehydration, stomach issues, joint problems… and the list goes on.
That being said, many of us are responsible and enjoy a drink or two under the right circumstances. It might be comforting just to know that there are really no negative consequences to light to moderate drinking. But could there actually be any benefits to alcohol consumption other than finding my jokes more hilarious?
Here’s the breakdown.
Responsible drinking (aka “light to moderate drinking”) is having 1-2 servings of alcohol per day. This is actually not damaging for a normal, healthy body. It is the liver’s job to detoxify and this amount of alcohol is well within its wheelhouse. However, notice that I mentioned “servings” and not “drinks?” That is because many “drinks” actually have multiple servings of alcohol in them. Sneaky, right?
Let’s go ahead and define 1 serving of alcohol. Each of the following is considered “1 serving:”
1.5 ounces of hard liquor.
6 ounces of wine at 12% alcohol.
12 ounces of beer at 6% alcohol.
So by these standards, a glass of wine with dinner or beer after work are both, in essence, totally fine :)
When addressing alcohol, the topic of weight management inevitably comes up. The alcohol in a given serving equates to about 100 calories, give or take. So one shot of vodka is, you guessed it, about 100 calories. Compare that to the average glass of wine or beer, which are both about 130 calories. That means 100 calories come from alcohol, while simple carbohydrates account for the other 30 calories. Consider this information when building an overall nutrition plan. Maybe it is worth it to skip out on the second serving of mashed potatoes and enjoy a nice glass of scotch while watching Tiger King.
Here are some common drink statistics to be aware of:
1 “shot” of hard liquor is 1 serving, or 1.5 ounces.
A mixed drink, like a margarita, typically has 1.5 ounces of hard liquor.
Ordering a drink “straight up” or “on the rocks” is typically 2 ounces of hard liquor (1.33 servings of alcohol).
A martini is 3 ounces of hard liquor (2 servings of alcohol).
Mixed drinks, sangria and many more inexpensive wines often have a ton of sugar (and calories) in them.
Craft beers are generally higher in both calories and alcohol content. Some of my favorite IPAs and stouts are well over 200 calories and 8% alcohol.
Craft beer drinkers beware: when you enjoy one of those 9%, 16-ounce beers, you are near your quota already. By all means, do not stop drinking these... they are amazing. What I do is pour half the beer into an 8 ounce glass and enjoy over 2 servings.
There is also something to be said for the quality of ingredients. Your cheaper wines, bottom shelf liquors and beers available in 30-packs are generally higher in carbs (calories) and toxins. Though it may hurt the wallet a little more, your body will thank you for consuming higher quality products.
In terms of timing, definitely consider that alcohol consumption can interfere with sleep quality. Because of this, it’s best to have a drink well over an hour before bed. And this probably goes without saying, but try and skip that beer with breakfast, as tempting as “Beerio's” may be.
So are there actually any benefits to drinking? In fact, YES! Alcohol in moderation is thought to have some cardiac protective properties and studies have reported reduced incidents of heart attacks, heart failure, stroke and diabetes. And this goes without saying, but healthy alcohol consumption can help with stress and anxiety.
There are exceptions of course. Many people with unrelated liver, gastric, joint, cardiac and anxiety issues should steer clear of alcohol. Though that is something that should be discussed with a medical doctor.
These days have been a little bleak. It’s okay to have a drink and a little fun. Employ some strategy and enjoy guilt-free. My go-to during the quarantine has been berry seltzer, lime and 2 ounces of Tito’s. I call it “Jon’s Seltzer in Place!”
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