Vivian Marlowe
Alcohol is a toxin and inflammatory substance, and excessive drinking can have serious health consequences. However, if you're looking to lose weight and still want to drink alcohol, there are some healthier options to consider. Light beer, champagne, and vodka soda are lower in calories and carbohydrates, while red wine contains antioxidants and polyphenols, which can have protective effects against cell damage and promote heart health. For mixed drinks, a Bloody Mary or a rum and Diet Coke are good low-calorie options. Keep in mind that drinking in moderation is key, and it's important to weigh any potential health benefits against the negative impacts of alcohol consumption.
| Characteristics | Values |
|---|---|
| Alcohol type | Vodka soda, light beer, champagne, white wine spritzers, tequila, Bloody Mary, rum and Diet Coke, Mojito, whiskey, scotch, red wine, hard kombucha |
| Calories | 100-120 calories per drink is considered low-calorie |
| Carbohydrates | Vodka soda and light beer are low-carbohydrate options |
| Sugar | Avoid sugary mixers, cocktails, and drinks with coconut cream, fruit juices, puree, or syrups |
| Fat | Avoid creamy cocktails and mixers |
| Antioxidants | Red wine contains antioxidants called polyphenols, which promote heart health |
| Consumption | Drink in moderation (1 drink/day for women, 2 drinks/day for men) |
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What You'll Learn
Low-calorie alcoholic drinks
While it is important to remember that alcohol is both a toxin and an inflammatory substance for our bodies, and that no level of alcohol consumption is considered safe for health, it is possible to consume alcohol and still lose weight. The key is to prioritise low-calorie alcoholic drinks and practice other healthy habits.
Many popular alcoholic drinks are loaded with calories and added sugars, which can contribute to weight gain and other health problems in the long term. However, there are many low-calorie alcoholic options available, including cocktails, beers, wines, and mixed drinks.
When choosing a low-calorie alcoholic drink, it is best to avoid drinks mixed with simple syrup or sugar. Instead, opt for drinks like a vodka soda, tequila with lime, or rum with diet coke. Hard seltzer is also a good choice, as it combines seltzer water with alcohol made from fermented cane sugar and is typically available in several fruity flavours. Light beer is another lower-calorie and sometimes lower-alcohol alternative to regular beer.
When consuming mixed drinks, healthier options include spirits with low-calorie mixers that contain no added sugars, such as diet sodas, soda water, and diet tonics. To further reduce the calorie content, you can adjust the ratio of your ingredients by using more ice, sparkling water, or seltzer, and less soda or juice.
Low-calorie alcoholic cocktails have gained popularity in recent years, offering a refreshing and guilt-free drinking experience for health-conscious individuals. These cocktails provide a diverse array of flavours and a satisfying taste without the extra calories. Examples of low-calorie cocktails include the Vodka Soda, the Skinny Margarita, and the classic Gin and Tonic.
In addition to choosing low-calorie alcoholic beverages, decreasing your overall alcohol intake can also support weight loss. It is recommended to consume alcohol in moderation, with a maximum of two drinks per day for men and one drink per day for women.
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Alcohol and weight loss
However, if you're trying to lose weight and still want to consume alcohol, certain types of alcohol are better than others. Alcoholic drinks that are sugary and high-calorie can slow down weight loss progress, so it's best to opt for lower-calorie options. These include light beer, vodka soda, champagne, white wine spritzers, and tequila on the rocks. When consuming mixed drinks, healthier options include spirits with low-calorie mixers that contain no added sugars, such as diet sodas, soda water, or diet tonics. It's also important to keep in mind that the higher the alcohol by volume percentage, the higher the calories.
Some alcoholic drinks also offer potential health benefits. Red wine, for example, is rich in antioxidants called polyphenols, which can promote heart health and have a protective effect against cell damage. Hard kombucha is another option, as some brands have no sugar. However, it's important to note that the potential benefits of light to moderate drinking do not outweigh the risks of excessive alcohol consumption, which can include serious health consequences.
To mitigate the negative effects of alcohol and slow down consumption, it's recommended to have a glass of water or seltzer before and after drinking. Additionally, drinking alcohol while eating food can slow the absorption of alcohol and lower the risk of overconsumption.
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Red wine's health benefits
While all alcohol can be harmful, some types are lower in calories and carbohydrates. For instance, vodka soda, light beer, and rum are lower-calorie options. Other types of alcohol, such as red wine, are high in antioxidant polyphenols.
Red wine has been part of social, religious, and cultural events for centuries. In the past, people theorized that red wine benefits health, and recent scientific studies have indicated that there could be some truth to these claims. However, it is important to note that there are no official recommendations around these benefits, and the World Health Organization warns that there is no safe level of alcohol consumption.
- Improved heart health: Red wine is rich in polyphenols, which are antioxidants that help the body fight off disease. These polyphenols can also reduce the risk of plaque buildup in the arteries, protecting the lining of blood vessels in the heart.
- Lower blood pressure: The antioxidants in red wine can lower blood pressure. Studies have shown that both systolic and diastolic pressure improved after consuming dealcoholized red wine or grape wine extract, regardless of alcohol level.
- Improved dental health: Red wine can fight off harmful bacteria in the mouth, which can contribute to tooth decay and gum disease.
- Boosted immune system: The antioxidant content of red wine, in the form of flavonoids, can help combat viruses and strengthen the immune system.
- Reduced risk of dementia: Studies show that moderate red wine consumption may reduce the risk of dementia, including Alzheimer's disease.
- Improved eye health: The resveratrol in red wine has vascular-enhancing properties, which can improve microcirculation in the eyes and help prevent age-related macular degeneration, diabetic retinopathy, and glaucoma.
- Improved gut health: The polyphenols in red wine may modulate the microbiome or healthy gut bacteria, preventing disease development and improving overall health.
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Light beer's health benefits
When it comes to choosing the best alcohol to drink while on a diet, it's important to remember that all alcohol can be harmful, whether consumed in excess or moderation. Excessive alcohol consumption is linked to serious health consequences, and even low to moderate amounts can increase the risk of cancer. Therefore, the safest option is to avoid alcohol altogether. However, if you choose to consume alcohol in moderation, certain types are lower in calories and carbohydrates, such as light beer, vodka soda, Champagne, white wine spritzers, and tequila on the rocks.
Light beers are lower-calorie and sometimes lower-alcohol alternatives to regular beer. They can be a good option for those watching their weight while still wanting to indulge in an alcoholic beverage. Light beers typically have around 60 calories per half-pint, compared to a standard-strength lager. Additionally, non-alcoholic beers can help reduce the dangerous build-up of fat in the arteries of those with high levels of "bad" cholesterol (LDL cholesterol) and increase the amount of antioxidants in the blood, offering additional heart protection.
Light to moderate consumption of beer, including light beers, may provide some health benefits. Early research suggests that one to two beers a day may help lower the risk of heart disease and improve overall heart health. Beer contains vitamin B6, which helps reduce the negative impact of homocysteine, a blood chemical associated with a higher risk of heart disease. Beer is also a source of polyphenols, which are linked to lowering cholesterol levels and overall risk of heart disease. Additionally, moderate drinking may help reduce the risk of developing diabetes and aid in blood sugar control for those with diabetes.
It is important to note that the potential benefits of light and moderate drinking on heart health and diabetes do not outweigh the risks associated with alcohol consumption, including cancer risk. Heavy drinking eliminates most health benefits and increases the risk of addiction and death from all causes. Therefore, moderation is critical when consuming alcohol, and it is always advisable to consult with a healthcare professional for personalized guidance regarding alcohol consumption and its potential impact on your health.
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Healthy mixers
While it is important to remember that no level of alcohol consumption is considered safe for health, some alcoholic drinks are healthier than others. For optimal results, it is recommended to keep your beverages light, low-sugar, and low-calorie.
Diet Tonic, Diet Soda, or Sugar-Free Mixer
These options are low-calorie and sugar-free. They can be used as mixers with spirits to create healthier cocktails. Examples include diet sodas, soda water, and sugar-free mixers like Sparkling Ice.
Lemon or Lime Juice
A squeeze of citrus juice adds flavour and freshness to your drink while contributing fewer calories and less sugar compared to other mixers. It also provides vitamin C, an essential nutrient with antioxidant properties.
Watermelon
Watermelon is made up of more than 90% water and is a naturally sweet and healthy option. It adds a dose of fibre and lycopene, an antioxidant with anti-cancer properties. It can be blended with tequila or rum for a refreshing cocktail.
Muddled Berries
Using a couple of berries as a mixer will naturally sweeten your drink while infusing it with vitamins and nutrients. This is a healthier alternative to processed sugars found in drinks like piña coladas and daiquiris. Blend berries with rum and banana for a nutritious twist on a traditional cocktail.
Ice
Adding ice to your drink waters it down as it melts, reducing the overall alcohol and mixer content. It helps to mitigate the dehydrating effects of alcohol and is a simple way to make any cocktail healthier.
Remember to always drink in moderation and stay hydrated by drinking water alongside alcoholic beverages.
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Frequently asked questions
Alcohol is not considered a healthy choice, but if you are going to drink, there are healthier options. The World Health Organization and the US Surgeon General warn that alcohol is linked to cancer, and that there is no safe level of alcohol consumption. However, some alcoholic drinks are lower in calories and carbohydrates, including vodka soda, light beer, champagne, white wine spritzers, and tequila on the rocks.
Mixers often contain a lot of sugar, calories, and additives, which can be detrimental to health and weight loss. Cocktails and mixed drinks, especially creamy ones, are usually high in calories. For example, a pina colada mixer can contain up to 200 calories and 25 grams of sugar in a 3 fl. oz. (90 ml) serving.
Red wine is rich in antioxidants called polyphenols, which can have a protective effect against cell damage and promote heart health. White wine and rose contain polyphenols too, but in smaller quantities. Hard kombucha may also be a healthier option, as some brands have no sugar.
