Alcohol is a key part of social interactions for most Westernised people, but it carries an impact on calorie intake and overall health. Alcoholic beverages are often high in calories, lacking in essential nutrients, and can interfere with metabolic processes, making weight management more challenging. This article provides insights and practical tips for maintaining a balanced diet without sacrificing social enjoyment.
Also, alcohol can impair judgement and lower inhibitions, leading to poor dietary choices and overeating. It also affects sleep quality, further disrupting metabolism and appetite regulation.
What are “empty calories”?
The term “empty calories” refers to calories that come from foods or drinks that provide energy but lack essential nutrients. Alcohol is a prime example of a source of empty calories. Each gram of alcohol contains about 7 calories, which is higher than the 4 calories per gram found in carbohydrates and proteins but lower than the 9 calories per gram found in fats. Despite this relatively high caloric content, alcohol does not provide significant amounts of vitamins, minerals, or other vital nutrients.
Consuming a diet high in empty calories can lead to several nutritional deficiencies. For example, a diet rich in alcohol can displace the intake of nutrient-dense foods, leading to deficiencies in essential nutrients such as vitamins and minerals. Chronic consumption of alcohol is particularly associated with deficiencies in zinc, vitamin D, thiamine, folate, and other nutrients, which are crucial for maintaining overall health.
Also, because empty calories do not contribute to satiety in the same way that nutrient-dense foods do, they can lead to overeating and weight gain. This is because the body does not register the same feeling of fullness from empty calories as it does from nutrient-dense calories, leading to increased overall calorie consumption.
To maintain a balanced and healthy diet, it is important to limit the intake of empty calories and focus on consuming foods that provide a high nutrient density. This means prioritising whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains, which offer a wealth of essential nutrients along with their caloric content.
Calorie contents of different alcoholic beverages
Alcoholic beverages can significantly contribute to daily calorie intake, often without providing any nutritional benefits. Here’s a comparison of the calorie content in common alcoholic beverages and a discussion on how alcohol content and serving size influence these values.
Beer
- Light beer: Approximately 103 calories per 12 oz (355 ml).
- Regular beer: About 153 calories per 12 oz (355 ml).
- Craft beers: These can vary widely, from 170 to 350 calories per 12 oz, depending on their alcohol content and ingredients.
Wine
- White wine: Roughly 128 calories per 5 oz (145 ml).
- Red wine: Approximately 125 calories per 5 oz.
- Sweet wines (like Moscato): Can be around 129 calories per 5 oz.
Spirits
- Vodka, gin, rum, whiskey (80 proof): Each contains about 97 calories per 1.5 oz (45 ml) shot.
- Higher proof versions (94 proof): About 116 calories per 1.5 oz shot.
Mixed drinks
- Bloody mary: 120 calories per 4.6 oz (136 ml).
- Chocolate martini: A high 418 calories per 2.5 oz (74 ml).
- Margarita: Around 168 calories per 4 oz (120 ml).
- Pina colada: A hefty 526 calories per 6.8 oz (200 ml).
Hard seltzer and cider
- Hard seltzers: Generally contain about 100 calories per 12 oz can, similar to light beer.
- Hard cider: Typically around 200 calories per 12 oz, though dry ciders can be slightly less, at about 150 calories.
Influence of alcohol content and serving size
The calorie content in alcoholic beverages is directly influenced by their alcohol by volume (ABV) and serving size. Alcohol itself provides 7 calories per gram, nearly as many as pure fat (9 calories per gram). Therefore, higher ABV beverages inherently contain more calories.
For example:
- A standard 1.5 oz shot of 80 proof spirits (40% alcohol) has about 97 calories, purely from the alcohol content.
- Higher proof spirits (94 proof, or 47% alcohol) have more calories (about 116 per shot) due to the increased alcohol content.
Larger serving sizes also significantly increase calorie intake. While a 5 oz glass of wine might have about 125 calories, a larger 9 oz pour at a restaurant can push this up to 220 calories. Similarly, beers served in larger glasses (16 or 20 oz) can easily reach 250 calories or more.
Impact of mixed drinks and cocktails
Mixers and additional ingredients in cocktails can significantly increase calorie intake, transforming an otherwise low-calorie alcoholic base into a high-calorie drink. The primary culprits include sugary mixers, syrups, fruit juices, and cream-based ingredients. For example, regular sodas, tonic water, and pre-made cocktail mixes often contain high amounts of sugar, contributing to the calorie load. Additionally, ingredients like coconut cream, grenadine, and flavoured syrups can add substantial calories and sugar to cocktails.
Examples of high-calorie cocktails
- Pina colada: A classic Pina Colada made with rum, coconut cream, and pineapple juice can easily exceed 500 calories due to the high sugar content and caloric density of the coconut cream.
- Long island iced tea: This potent cocktail, made with a mix of vodka, rum, gin, tequila, triple sec, sour mix, and cola, can have around 780 calories per serving due to its combination of multiple liquors and sugary mixers.
- Margarita: A traditional margarita with tequila, triple sec, and lime juice can contain around 300-400 calories, especially if it includes a sugary margarita mix instead of fresh lime juice.
Low-Calorie Alternatives
- Skinny margarita: By using fresh lime juice, a small amount of agave nectar, and tequila, a skinny margarita can reduce calorie count to around 100-150 calories.
- Vodka soda: A simple combination of vodka and soda water with a splash of lime juice provides a refreshing drink with only about 80-100 calories.
- Wine spritzer: Mixing wine with club soda and a squeeze of lemon or lime juice creates a light, refreshing drink with approximately 60 calories per glass.
- Skinny mojito: This version of the mojito uses rum, club soda, mint, lime juice, and a low-calorie sweetener, bringing the calorie count down to about 70 calories.
Healthier mixer options
Choosing low-calorie mixers can also make a significant difference. Options like club soda, diet tonic water, and sugar-free ginger beer can help maintain a lower calorie count in cocktails. For instance, switching from regular ginger beer to diet ginger ale can reduce the drink’s calorie content by over half.
Metabolism of alcohol
When alcohol is consumed, it is absorbed into the bloodstream through the stomach and small intestine. Approximately 20% of the alcohol is absorbed directly through the stomach lining, while the remaining 80% is absorbed through the small intestine. Once in the bloodstream, alcohol is distributed throughout the body, affecting various organs, including the brain, liver, and kidneys.
The liver is the primary site for alcohol metabolism. This process occurs in two main stages: Conversion to Acetaldehyde and conversion to Acetate.
The efficiency of these enzymes can vary significantly among individuals due to genetic differences, which can influence the rate at which alcohol is and the individual’s tolerance to alcohol.
Do you need help?
Are you or someone you care about facing challenges with alcohol consumption or addiction? It’s never too late to take the first step towards a healthier, happier life. Reach out for professional support today by calling our Oasis Bradford team members, who can help you on your journey towards recovery.
