Rosalee Brown
'TIS THE season to be jolly, for staff parties, family get-togethers, delectable foods and fountains of traditional beverages including those spiked with alcohol. This month we will focus on practical tips to get you through this period without derailing our healthy lifestyle.
Ethyl alcohol (ethanol) is the ingredient in alcoholic beverages related to its many side effects. Alcohol is readily absorbed throughout the entire gastrointestinal system and it is transported unaltered in the blood stream. It is broken down in the body tissues, especially the liver, to acetaldehyde then to acetate. One gram of ethanol equals seven calories, compared to nine calories from one gram of fat and four calories from one gram of carbohydrate. Unlike the other caloric sources, ethanol provides no nutrients, that is, it provides 'empty' calories.
The caloric contribution of ethanol can be as high as 10 per cent of a moderate drinker's intake and up to 50 per cent of an alcoholic's intake. Alcoholic beverages are widely available and alcohol is added to beverages such as coffee, sorrel, and egg nog. The alcoholic content of the beverage can greatly increase its caloric content and your overall caloric intake.
But apart from the caloric content of the beverage, alcohol can cause you to increase your caloric intake by increasing your appetite. One Canadian study published in The American Journal of Clinical Nutrition, showed that an alcoholic drink taken before a meal, increased the food intake to a greater extent than a carbonated drink. A similar study, published in The International Journal of Obesity and Related Metabolic Disorder, showed that men who were fed wine and beer before a high-fat meal and allowed to eat ad libitum, consumed more than the men who drank soft drink.
Alcohol also reduces the amount of fat the body breaks down for energy use and according to a study published in the Journal of Clinical Nutrition, it can reduce the break down by more than 73 per cent.
MODERATE DRINKING IS HEALTHY
When alcohol is consumed in moderation, the effect of ethanol can be positive. It increases HDL cholesterol (good) and reduces serum LDL cholesterol (bad). A moderate drink is one or less per day for women and two or less for men. A standard drink contains half an ounce of alcohol. Women will develop higher blood alcohol levels than men with equal alcohol consumption.
PROFILE OF SOME ALCOHOLIC BEVERAGES
Regular beer on average has five per cent alcohol and 43 calories for each 100 ml, light beer has 16 per cent less alcohol and 27 per cent less calories than regular beer. Dragon stout has 6.79 per cent alcohol and 62 calories /100 ml, Red Stripe beer has 5.04 per cent alcohol and 43 calories/100 ml, Wray and Nephew's white rum has 63 per cent alcohol by volume. The traditional mixed drinks such as sorrel's caloric content depend on the type and amount of alcohol and sweeteners used in its preparation.
TIPS FOR SAFE ALCOHOL CONSUMPTION
Drink water before an alcohol drink and alternate sparkling water with alcoholic beverage, thereby reducing overall consumption.
Add sparkling water and a lot of ice to an alcoholic drink and 'nurse' that drink for a very long time.
Ask the bartender to mix the drink virgin or skinny with more than 50 per cent less alcohol and other high-calorie additions.
If you have more than one special occasion for the day or even for the week, have a game plan, as the calories will add up, especially at this busy period when exercise activities are possibly reduced.
DRINK CALORIES
Bloody Mary 86
Daiquiri 125
Gin and bitter lemon 181
Gin and tonic 175
Pina colada 342
Planters punch 184
Rosalee Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
