Debunking the Myths: Can alcohol be healthy?
- Coach Tony
- Jun 1
- 5 min read
In today’s health-focused world, many people are curious about the nutritional aspects of alcoholic drinks. You might hear claims that certain beverages, like red wine or vodka, offer health benefits. While these ideas are popular, they are often based on myths rather than solid evidence. It's important to recognize that the alcohol itself may negate any benefits offered by these drinks. Lets talk about the myths surrounding alcoholic beverages and change the perspective on their true impact with health and wellness.
Understanding the Myths
Through the ages, different cultures have associated alcoholic beverages with various health claims. Take red wine, for instance; many consider it helpful for heart health due to antioxidants like resveratrol. Some people even view vodka as a low-calorie option, perfect for those watching their waistlines. However, we need to take a closer look at these claims. The truth is that the presence of alcohol complicates these benefits dramatically.
Many consumers indulge in these drinks, believing they enhance their diet. Yet, they often overlook how alcohol is metabolized differently from other nutrients. When you consume alcohol, your body prioritizes it over carbohydrates, proteins, and fats. This can create an imbalance that might lead to weight gain. For example, research indicates that heavy drinkers are 41% more likely to struggle with obesity compared to non-drinkers.
The Role of Alcohol in Nutrition
While some alcoholic beverages have debatable minor health benefits, those can quickly vanish in the face of excessive consumption. Wine, for example, contains flavonoids that are said to promote health, but consuming too much diminishes those benefits significantly. The risk of alcohol dependency also complicates these potential advantages.
Moreover, alcohol contributes to "empty calories." A single serving of vodka has around 97 calories, but these calories lack essential vitamins, minerals, or nutrients. This raises a critical question: Can a drink truly be labelled as “healthy” when it incurs a high caloric cost without any real nutritional payoff?
The Impact of Drinking Habits
Drinking habits play a key role in understanding the effects of alcohol. It matters not only what you drink, but how and when you drink it. Many people mix alcoholic beverages with sugary mixers or consume large quantities during binge drinking events. Such habits can amplify alcohol's negative effects, overshadowing potential benefits.
For example, a typical cocktail may contain up to 400 calories or more, particularly when made with sweet mixers and served in large glasses. In social settings, individuals may also choose higher-calorie drinks, leading to excess consumption. The outcome is that any alleged advantages disappear against the landscape of binge drinking.
As alcohol is consumed, your decision making ability and your willpower to stay mindful of what you drink declines. Meaning, that you might have one or two "good" drinks to start with but once the alcohol kicks in, more than likely the F* it switch turns on.
Net result your mindful choices go out the window.
The Science Behind Alcohol’s Effects
Some research suggests that moderate drinking might have certain benefits, but it's essential to approach these findings with caution because you are consuming less. Health experts often define moderate drinking as one drink per day for women and two for men. However, what constitutes a ‘safe’ amount is still debated among professionals.
You may have seen in the news lately that the Word Health Organisation (January 2023) has stated no amount of alcohol is safe. Canada has amended its drinking guidelines to no amount of alcohol is safe and having more than two drinks per week is risky.
Ireland has implemented mandatory health warning labels on alcohol products. Under the Public Health (Alcohol) Act of 2018, all alcohol labels must display warnings about the risks of liver disease, cancer, and pregnancy-related complications. These labels are set to come into effect by May 2026
Research data has shown alcohol to be implicated in seven different types of cancer. Any health benefit really evaporates in the presence of alcohol!
In fact, way back in 1988, alcohol was declared a toxic, psychoactive, and dependence-producing substance, classified as a Group 1 carcinogen by the International Agency for Research on Cancer decades ago – this is the highest risk group. Think asbestos, radiation and tobacco. Why is this not well known???
Acetaldehyde is a toxic by-product of the liver breaking down alcohol.
It is damaging to the liver causing inflammation, disease and cancer. While acetaldehyde is a major contributor to hangover symptoms, other factors like dehydration, hypoglycaemia, and alcohol congeners also play a role.
A common perceived benefit is from moderate drinking. This often thought to be counter balanced through healthier lifestyle choices, such as regular exercise and a balanced diet rich in fruits and vegetables and low levels of drinking.
Crucially those same nutrients can be lost through the diuretic effects of alcohol. Combine alcohol with sweaty exercises and you tend to lose more than you gain. Heavy exercise with alcohol in your system can cause problems with rehydration because the water regulation system in the body is turned on its head by the presence of alcohol. This can fool the body into thinking it has adequate hydration, when in fact the body is dehydrated.
It is important to understand that moderate drinking should not serve as an excuse for excessive consumption overall.
who says and why?
Challenging the health and benefits narrative.
We need to question the marketing, media and stories that glamorize alcoholic beverages while downplaying their risks. Marketing often portrays wine and spirits as integral to a balanced lifestyle, potentially misleading consumers.
By overstating or focusing only on the perceived health advantages, individuals might mistakenly believe they can indulge without facing any consequences.
Ask the question "Who says?" "Why are they saying it?" What are the interests behind the message, can it be verified? Has the information been cherry picked? Is the appeal emotional or is it factual? Get curious!
The reality is that achieving better health requires more than simply choosing the right beverage. It lies in adopting a well-rounded lifestyle that includes nutritious eating, effective exercise, proper hydration, and mental well-being.
Seeking Balance
So, how can we navigate this landscape? Finding balance is essential. This does not necessarily mean giving up alcoholic beverages entirely but rather making informed choices.
Being aware of how alcohol fits into your overall health goals can help you make better decisions. Take note of who are making the so called health claims, are they based on proper scientific research or are they promoted by vested interests.
If you still wish to enjoy a drink, consider opting for lower-calorie mixers. Practice moderation, and keep an eye on your total intake. Remember, moderation is crucial, along with an awareness of the empty calories and nutritional void presented by these drinks.
Moving Forward
In an age where health information is at our fingertips, knowing the facts is vital, especially regarding the health and nutritional claims of alcoholic beverages. Drinks like vodka and wine may have some appeal, but it is important to remember that the alcohol itself can negate these benefits.
Ultimately, the path to better health is paved with mindful choices that prioritize nutrition and overall well-being. By demystifying the myths surrounding alcoholic drinks, we can develop a healthier relationship with what we consume.
It is time to shift our focus from perceived benefits to the genuine impact of alcohol on our health. Your choices should be yours, not shaped by the messages around you from vested interests.
Get curious, educate yourself and make more informed decisions about alcohol and its role in your life!
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