Mason Delacroix
Alcohol is typically calorie-dense and low in nutrients, which can slow down fat burning and cause weight gain. As such, it is generally not recommended to include alcohol in a low-carb diet. However, some alcoholic beverages are lower in carbohydrates than others, such as light beer, wine, and pure liquors like whiskey, gin, and vodka. These drinks can be consumed in moderation as part of a low-carb diet, but it is important to carefully track carbohydrate intake and be aware of potential health risks associated with alcohol consumption.
| Characteristics | Values |
|---|---|
| Alcohol type | Spirits such as gin, vodka, whiskey, rum, and tequila are low-carb options. Wine and champagne are also low-carb, but beer, cocktails, and sweet wines are high-carb. |
| Calories | Alcoholic drinks are rich in "empty" calories, with little to no essential nutrients like protein, fiber, vitamins, or minerals. |
| Weight gain | Excessive alcohol consumption is linked to weight gain, as it can slow down fat burning and increase fat storage. |
| Health risks | Heavy drinking can lead to liver problems, cancer, and heart disease. |
| Metabolism | Alcohol is prioritised over other nutrients for metabolism and can affect weight loss. |
| Intake recommendations | It is recommended to drink in moderation, defined as one drink per day for women and two drinks per day for men. |
| Low-carb strategies | Track carbs, stay hydrated, alternate with water, plan ahead, and be mindful of portion sizes. |
| Individual variation | The effects of alcohol and CGM data vary among individuals, highlighting the importance of personalised approaches to diet and alcohol consumption. |
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What You'll Learn
Alcohol is an energy source with almost no nutritional value
Alcohol is an energy source, but it provides almost no nutritional value. Alcoholic drinks are rich in "empty calories", meaning they are high in kilojoules but do not deliver any nutritional benefit. The alcohol in drinks (ethanol) is made from fermented sugars in foods like grains, fruits, and vegetables. The sugars are converted to ethanol, meaning the alcohol itself in beer, wine, and spirits is a concentrated form of energy. Each gram of pure alcohol has 29kJ. Alcohol is the second most calorie-dense nutrient after fat, packing 7 calories per gram.
Alcohol affects your sleep cycle by disrupting the sequence and duration of normal sleep, reducing your brain's ability to learn and retain information. Alcohol can decrease the secretion of the human growth hormone or HGH by as much as 70 per cent. HGH is part of the normal muscle-building and repair process and the body's way of telling itself that the muscle needs to grow bigger and stronger. Alcohol also triggers the production of a substance in the liver that is directly toxic to testosterone, which is essential for the development and recovery of muscles.
Alcohol reduces energy sources by inhibiting a process known as gluconeogenesis, in which glucose is formed from substances other than glucose. When alcohol is oxidized by alcohol dehydrogenase (an enzyme), it produces an elevation of NADH, which ultimately reduces the amount of a coenzyme that is essential in the production of ATP. This loss of ATP results in a lack of energy and loss of endurance.
Alcohol can be included in a low-carb diet, but only in moderation. Certain types of alcohol are low-carb or carb-free, including light beer, wine, and pure forms of liquor like whiskey, gin, tequila, rum, and vodka. However, it is best to stick to no more than 1-2 drinks per day, as excessive intake may slow fat burning and cause weight gain.
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Alcoholic drinks contain empty calories
Alcoholic drinks are often referred to as "empty calories" because they have no nutritional value and are consumed in addition to the calories your body needs. Alcohol contains almost as many calories per gram as fat, with around seven calories per gram. A pint of lager contains roughly the same amount of calories as a standard slice of pizza, but the pizza still contains vitamins and minerals that the body can use for energy. Alcoholic drinks are also often high in sugar.
For adults who drink alcohol habitually, it is estimated that on average, nearly 10% of their daily calorie intake comes from alcohol. Drinking alcohol affects the way your body processes fat for energy. This is because while your body can store many nutrients, protein, carbohydrates and fat, it needs to prioritise getting rid of the alcohol, which is toxic, which in turn interrupts all the other processes that should be taking place, like absorbing nutrients and processing fat.
Alcoholic drinks with a low ABV (alcohol by volume) or alcohol-free drinks can be a good way to cut down on these empty calories. Alcohol-free drinks can contain a small amount of alcohol (up to 0.5% ABV), so it's important to check with the manufacturer. In the UK, bigger chains of takeaways, restaurants, pubs and online stores have been required to display calorie information for non-pre-packed food and drinks, including all drinks with less than 1.2% ABV, since April 2022.
While complete abstinence from alcohol would be the optimal approach for maximizing the benefits of a low-carb lifestyle, some people wish to include moderate alcohol consumption in their lives. Understanding the carbohydrate content of different beverages and the metabolic effects of alcohol can help people make informed choices that allow them to enjoy occasional drinks while staying committed to their low-carb goals. For example, pure distilled spirits contain zero carbohydrates, making them a good option for a low-carb diet. Wine can also be a reasonable choice, with dry red wines containing approximately 2g of carbs per 5oz glass, and dry white wines containing approximately 3g of carbs per 5oz glass.
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Alcohol can impede weight loss by stimulating appetite
There are a variety of alcoholic drinks, and some may stimulate appetite more than others. For example, you may associate red wine with good meals and be predisposed to eat more when drinking it. Conversely, you may associate champagne with hangovers and be put off your meal. The carbonation in some drinks or the alcohol itself may also numb your mouth and dull your sense of taste.
Alcohol also contains a high number of "empty" calories and is low in important nutrients like protein, fiber, vitamins, and minerals. Overindulging in alcohol can increase the risk of nutritional deficiencies and contribute to gradual weight gain. Alcohol can slow down fat burning and increase fat storage, leading to weight gain and health issues.
Heavy drinking can block fat burning and hinder weight loss. When you drink alcohol, your body metabolizes it before other nutrients to use it as fuel. This can cause extra carbs, protein, and fat in your diet to be stored as fat tissue, resulting in excess body fat. Excessive alcohol consumption can also decrease fat breakdown and increase fatty acid synthesis, leading to the accumulation of triglycerides in the liver, causing fatty liver disease.
Therefore, it is best to keep alcohol intake moderate, which is defined as one drink per day for women and two drinks per day for men.
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Alcohol is prioritised over other nutrients for metabolism
Alcohol is prioritised by the body for metabolism over other nutrients. Alcohol is considered the fourth macronutrient, alongside fat, carbohydrates, and protein. Alcohol is an energy source with almost no nutritional value, and it is used by the body before it burns other energy sources, such as body fat. This can slow down fat burning and cause extra carbs, protein, and fat to be stored as fat tissue, leading to excess body fat.
Alcohol is calorie-dense, with seven calories per gram, more than protein and carbohydrates, and less than fat. Even low-carb alcoholic drinks can contain at least 100 calories, and some cocktails can contain more than 500 calories per serving. Alcohol can also stimulate appetite and decrease inhibitions, leading to increased food intake. This can contribute to weight gain, regardless of carb intake.
When alcohol is consumed alongside carbohydrates, it reduces peak blood alcohol content. For example, men who drank mixed drinks sweetened with sugar had lower peak blood alcohol content than those who used artificial sweeteners. This means that when consuming a low-carb drink on a low-carb diet, your blood alcohol content might rise faster and higher than expected. On a strict low-carb diet, individuals may become intoxicated after consuming less alcohol.
Heavy alcohol consumption can decrease fat breakdown and increase fatty acid synthesis, leading to the accumulation of triglycerides in the liver, causing a condition known as fatty liver disease. Excessive alcohol intake has consistently been linked to weight gain in observational studies. Therefore, it is recommended to stick to no more than one or two drinks per day when on a low-carb diet.
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Alcohol can cause nutritional deficiencies
Alcohol is often associated with nutritional deficiencies, which can have a range of severe and permanent effects on brain function. Alcohol abuse can cause a folate deficiency, which devastates digestive function. It also interferes with the body's ability to absorb and metabolise nutrients, including vitamins and minerals, which are essential for maintaining proper body function.
Chronic heavy drinking can cause vitamin deficiencies by impairing the absorption, metabolism, and utilisation of vitamins. Alcohol consumption can lead to deficiencies in vitamin A, C, D, E, K, and B vitamins. These deficiencies can cause night blindness, softening of the bones, slow healing of wounds, decreased blood clotting ability, and severe neurological damage. Alcoholics frequently exhibit neurological disorders related to nutritional deficiencies, particularly vitamin deficiencies, which are essential for normal brain function.
Specific vitamin and nutrient deficiencies in chronic alcoholics can result in severe functional impairment and tissue damage, particularly in the brain. Nutritional deficiencies in alcoholics can also cause neurotransmitter dysfunction, ion channel dysfunction, oxidative stress, and metabolic dysfunction in the brain. These deficiencies can lead to mild to moderate cognitive impairment, including impaired perceptual-motor skills, visual-spatial functions, learning, memory, and abstraction, and problem-solving abilities.
Mineral deficiencies may also be caused by alcohol-related conditions. For example, decreased calcium absorption can be caused by fat malabsorption, and magnesium deficiency can result from poor diet, vomiting, or diarrhoea. Alcohol also depletes carotenoids, a major source of vitamins A and E in the liver. Alcohol abuse can also cause hypocalcaemia, and reduced dietary intake of vitamins and minerals, contributing to specific nutrient deficiencies.
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Frequently asked questions
Alcohol is an energy source with almost no nutritional value that is used by your body before it burns other sources of energy, such as body fat. Alcohol can slow down fat burning and cause extra carbs, protein and fat to be stored as fat tissue, leading to weight gain.
Low-carb alcoholic drinks include wine, champagne, and pure spirits like whiskey, gin, tequila, rum, and vodka.
High-carb alcoholic drinks to avoid include beer, cocktails, and mixed drinks, which are often high in carbs and provide over 10 grams per serving.
When on a low-carb diet, you might need significantly less alcohol to become intoxicated. Your blood alcohol level may be higher after fewer drinks, impairing your abilities to a greater extent than usual. Alcohol can also stimulate your appetite and decrease your inhibitions, leading to increased food intake.
