Noah Vinter
Alcoholic drinks tend to be high in calories and low in nutritional value, so it's important to be mindful of your choices if you're watching your weight. Pure alcohol contains 7 calories per gram, but other variables like volume, alcohol content, carbohydrates, sugars, and mixers can influence the calorie count. Beer, for example, tends to have more calories than wine due to its higher carbohydrate content. Cocktails and mixed drinks that use sugary ingredients like soda, juice, sweeteners, or syrups can also be high in calories. Spirits like vodka, gin, tequila, rum, and whiskey are generally lower in calories and can be enjoyed neat or with a zero-calorie mixer like soda water or a diet drink. Other low-calorie alcoholic drink options include light beer, dry wine, martinis, and hard seltzers.
Alcohol on a Diet
| Characteristics | Values |
|---|---|
| Alcohol Type | Spirits (e.g. vodka, gin, rum, whiskey, tequila), light beer, dry wine, champagne, martini |
| Calories | 70-125 calories per 1-1.5 oz serving |
| Carbohydrates | Pure alcohol and spirits have no carbs; beer and cocktails tend to be high in carbs |
| Sugar | Spirits have no sugar; mixers like tonic water, juice, soda, syrups, and cream add sugar |
| Volume | Smaller volume drinks like shots have fewer calories |
| Mixers | Use low-carb, zero-calorie mixers like diet soda, seltzer, or diet tonic water |
| Consumption | Consume in moderation and on special occasions; track overall calorie intake |
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What You'll Learn
Spirits like vodka, gin, rum, and whiskey are low-calorie options
If you're on a diet, it's best to minimise your alcohol consumption, as alcohol is considered a toxin and inflammatory substance that inhibits nutrient absorption and can cause weight gain. However, if you want to enjoy a drink, opting for spirits like vodka, gin, rum, and whiskey are good low-calorie options. These spirits typically contain around 70 to 97 calories per 1.5-ounce shot, which is significantly lower than most beers.
Vodka, for instance, is often considered the best liquor to drink while dieting due to its low-calorie content and mild flavour, which mixes well with various beverages. A classic choice is vodka soda, made with club soda or seltzer water instead of sugary soda, and a hint of lime juice for added flavour. Similarly, gin is a good choice when paired with a zero-calorie mixer like diet tonic or soda, or simply enjoyed neat with a squeeze of lime.
Whiskey is another low-calorie spirit that can be enhanced with a no-calorie mixer like club soda or diluted with water to open up its flavours. Rum is also a pure form of alcohol that is free of carbs and can be consumed straight or mixed with low-carb mixers.
When consuming spirits, it's important to stick to the recommended serving sizes and avoid high-calorie mixers, especially creamy ones or those loaded with sugar, as they can quickly increase the calorie count of your drink. Instead, opt for low-carb mixers like diet soda, seltzer, or sugar-free options. Additionally, drinking alcohol in moderation and tracking your overall calorie intake will help ensure that your beverage choices align with your dietary goals.
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Pure alcohol contains 7 calories per gram, less than fat
Alcohol is ethanol, which is broken down as a carbohydrate and stored in the liver. Ethanol provides the majority of the calories in alcoholic beverages. Alcohol has a lot of calories and no nutritional value. It is the first thing the body uses for energy if it is present, before carbohydrates, sugar, fat, and protein. This means that alcohol can stop your metabolism from burning off stored body fat.
If you are trying to lose weight, it is best to avoid alcoholic drinks with high sugar and carbohydrate content. Cocktails, mixed drinks, and regular beer are often high in carbs, providing over 10 g per serving. Beer is made from grain, which stores carbohydrates in the form of starch, and is broken down into sugar by enzymes during the brewing process. The sugar is then converted to alcohol by yeast, but some larger pieces of starch remain, which cannot be broken down. These remaining carbohydrates contribute to the overall calorie count of beer. Generally, beer has more calories than wine, but the calorie difference is mostly due to the leftover carbohydrates in beer, as the sugar content in most wines is low.
Some alcoholic drinks are more waistline-friendly than others. Spirits such as vodka, gin, rum, whiskey, and tequila are relatively low-calorie options, especially when consumed neat or with a zero-calorie mixer. A 1.5-ounce shot of these spirits contains an average of 97 calories, while a light beer contains approximately 100 calories. A glass of champagne has around 84 calories per 4 ounces, and a glass of dry wine has about 120-125 calories per 5 ounces.
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Beer is high in calories due to carbohydrates
Alcoholic drinks tend to be high in calories, and beer is no exception. Beer is made from grain, which stores carbohydrates in the form of starch. During the brewing process, enzymes in malted barley break down these starch molecules into smaller pieces. While the smallest sugar pieces are converted to alcohol by yeast, some larger pieces remain that cannot be broken down. These leftover carbohydrates contribute to the overall calorie count of beer.
The number of calories in beer varies depending on the specific beer and its maker. A standard 12-ounce serving of one of the top 10 most popular beers in the United States can contain anywhere from 95 to just under 150 calories. For example, Budweiser contains 145 calories, while Bud Light contains 110 calories. Generally, beer has more calories than wine, and the calorie difference is mainly due to the leftover carbohydrates in beer, as the sugar content in most wines is relatively low.
Light beers tend to have fewer calories, typically ranging from 50 to 100 calories per 12-ounce serving. They achieve this by having less alcohol content and by adding an additional enzyme during the brewing process to break down more starch molecules into simple sugars. While light beers have fewer calories, they still contain carbohydrates, with light beers containing 5-10 grams and regular beers containing 10-20 grams of carbohydrates.
The high calorie content of beer can contribute to weight gain, and excessive beer consumption can lead to health issues such as high blood pressure, stroke, liver disease, and kidney problems. Therefore, it is important to watch your alcohol intake and make informed choices when ordering a drink.
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Cocktails and mixed drinks are often high in sugar and calories
It is important to note that the drinks served at bars or restaurants may be larger than the recommended serving sizes, and the number of drinks consumed can quickly add up, increasing the total calorie intake. Therefore, it is recommended to stick to one or two beverages per night and to prioritise low-calorie options.
To reduce the calorie and sugar content of cocktails and mixed drinks, it is advisable to use low-carb mixers such as diet soda, carbonated water, or powdered flavour packets. A squeeze of lemon or lime can also add flavour without adding significant calories.
Additionally, opting for low-calorie non-alcoholic drinks throughout the week can be a healthier alternative to cocktails and mixed drinks. Mocktails, for instance, can be a creative and satisfying substitute for beer, wine, or liquor.
While it is possible to include alcoholic beverages in a diet, it is important to consume them in moderation and be mindful of the overall calorie intake and dietary goals.
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Alcohol can cause weight gain and slow down weight loss
Additionally, alcohol can affect weight loss by impairing digestion and absorption of nutrients. It can also impact organ systems, particularly those involved in weight management, such as the metabolism of organs. Furthermore, certain alcoholic drinks, such as cocktails and mixed drinks, tend to be high in calories and sugar, which can contribute to weight gain. Mixers, especially creamy ones, can significantly increase the calorie count of a drink and should be avoided when trying to lose weight.
However, some alcoholic beverages are more waistline-friendly than others. Spirits like vodka, gin, rum, and tequila are relatively lower in calories, especially when consumed neat or on the rocks without any mixers. A 1.5-ounce shot of these spirits contains approximately 70-97 calories. Similarly, a glass of champagne (4 ounces) has about 84 calories, and a traditional martini (2.5 ounces) averages 124 calories. Light beer and reduced-calorie wine are also lower-calorie options, typically containing around 100 calories.
It is important to note that while reducing alcohol consumption can support weight loss, it is not necessary to cut it out entirely. Moderation is key, with recommended limits of up to one drink per day for women and up to two drinks per day for men. Additionally, choosing low-calorie alcoholic beverages and mixers, such as diet soda or seltzer, can help minimize the impact on weight loss efforts.
In conclusion, alcohol can cause weight gain and slow down weight loss due to its calorie content, impact on digestion and organ systems, and the presence of high-calorie, high-sugar mixers. However, by making conscious choices, such as opting for lower-calorie drinks and moderating intake, individuals can strike a balance between enjoying alcohol and pursuing their weight loss goals.
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Frequently asked questions
Alcoholic drinks tend to be high in calories, but some are better than others. Spirits like vodka, gin, tequila, rum and whiskey are low-calorie options, with an average of 97 calories per 1.5-ounce shot.
Yes, it's best to avoid sugary mixers like soda, juice, and syrups. Instead, opt for low-calorie mixers like soda water, diet tonic, or a squeeze of lime.
Yes, light beers are available which are lower in calories than regular beers. However, beer is generally high in calories due to the carbohydrates that come from the grain it's made from.
Wine is a relatively low-calorie option, with dry wine containing approximately 120-125 calories per 5 ounces. Dessert wines, however, tend to be higher in sugar and therefore calories.
Cocktails are often high in calories, especially creamy ones like Pina Colada and White Russian. A martini is a good low-calorie option, containing gin and vermouth, with olives or lemon.
