It’s a Friday night and you sit down for charcuterie and assorted red wines with friends. I mean who doesn’t love a good cheese and wine pairing? What about catching up with an old friend over a couple drinks or a mixed cocktail to take the edge off of a first date? There is no question that alcohol is a huge part of our culture but have you ever wondered what happens to our bodies when we drink? Let’s dive into the science behind the good and bad of alcohol to see if it is really worth the buzz.
Alcohol is considered the fourth macronutrient (in addition to protein, carbohydrates and fats) and contains 7 calories per gram (as opposed to 4 calories per gram for proteins and carbohydrates and 9 calories per gram for fats).
Alcohol is made from fermenting a natural source of sugar or starch with a catalyst, typically yeast. This fermentation process turns the carbohydrates from the sugar (think grape juice into wine) or starch (think potatoes into vodka) into ethanol, which is simple alcohol.
Ever felt sleepy after a glass of wine? Alcohol is actually a sedative and mild anesthetic. It activates the pleasure centers in the brain by triggering release of neurotransmitters such as dopamine and serotonin. Blood-alcohol levels peak after about 30-90 minutes of consumption, depending on the strength and amount of alcohol consumed.
A healthy liver can process one standard drink per hour, keeping your BAC in normal range. One standard drink includes:
The body can’t store alcohol in its natural state and considers it a toxic substance. In order to break down and eliminate alcohol as quickly as possible, your body pauses the metabolism of other nutrients while it takes care of breaking down the alcohol.
The body produces Alcohol Dehydrogenase (ADH), which is the enzyme that metabolizes (the chemical process of converting nutrients to usable energy) alcohol. The amount of ADH produced varies by ethnicity and gender. Fun fact: males typically can drink greater amounts of alcohol without feeling the effects as quickly because their bodies produce more ADH!
ADH breaks the alcohol molecules down into acetaldehyde (NOT sugar, which is a common misconception). Acetaldehyde is the compound that contributes to a hangover! It most severely affects your brain and can impair memory. It’s also considered a Class 1 carcinogen, but thankfully, acetaldehyde is pretty short-lived; it is quickly broken down into a much less toxic compound called acetate, and then metabolized for energy in a properly functioning body.
So, exposure to acetaldehyde is the main cause of hangover symptoms. But, also consider this: if you feel like you don’t have much energy the day after drinking, it’s because glucose metabolism, our body’s main energy producer, has been turned off while your body processes the alcohol! Plus, alcohol metabolism reduces REM-cycle sleep.
YES, there can be some benefits of moderate alcohol intake!Remember…moderate intake means 1 standard drink per day for women and 2 standard drinks per day for men. Moderate intake of any pure alcohol, not just red wine, has been linked to reduced risk of heart disease, stroke, Alzheimer’s disease, Parkinson’s disease, diabetes, arthritis, osteoporosis, and depression!
BUT…also be aware of the negative effects of alcohol. Alcohol intake has been shown to increase overall caloric intake (not just from alcohol), leading to unwanted weight gain.
More importantly, excessive consumption of alcohol and/or binge drinking can lead to numerous undesirable health outcomes such as cirrhosis, organ damage, and higher risk of many of the aforementioned disease states such as heart disease, cancer and stroke.
Drinking alcohol can affect sleep, metabolism, daily caloric intake, and morbidity for chronic disease. Just like the food we eat, balance is key. Alcohol consumed in moderation can fit into a healthy and happy lifestyle but like many things, drinking in excess can be detrimental for our health. Try a small amount of liquor over beer or wine to reduce calories or drink one less glass of your drink of choice at your next get together to implement some change. Whether you are wanting to maintain a healthy lifestyle or just be a little more mindful about what you consume, it is always a good idea to think before you drink. Cheers!
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2872347/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2872347/
https://www.alcohol.org.nz/alcohol-its-effects/about-alcohol/what-happens-when-you-drink-alcohol
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC543875/
https://pubs.niaaa.nih.gov/publications/aa72/aa72.htm
More detail on the information
@blissfulnutritionist
My mission is to change the lives of my clients by helping them become a healthier, happier, and more confident version of themselves.
*Your 7 Day Balance Meal Guide will be sent to your email provided!