Around 65 percent of Americans drink alcohol, with 52 percent consuming a minimum of 12 drinks per year, according to 2009 National Center for Health Statistics data. Alcohol, like numerous other dietary substances, has both positive and negative effects, depending on how much you drink and whether you're pregnant. Moderate alcohol intake, which equals one drink daily for non-pregnant women and for both sexes over age 60 and two drinks daily for men, might have health benefits. The risks of excessive alcohol intake outweigh the benefits, especially if you're trying to lose weight.
Health Benefits
The health benefits of moderate alcohol intake include a 25 percent to 40 percent reduction in the risk of heart disease complications such as stroke or heart attack, according to the Harvard School of Public Health. Alcohol can raise high-density lipoprotein levels, the "good" type of cholesterol, and decrease the risk of diabetes. If you're dieting for health reasons, knowing that being overweight increases your risk of these diseases, a moderate alcohol intake might be worth the calorie expenditure. Moderate alcohol intake also can reduce stress, a benefit to stress-eaters, and might reduce your risk of developing gallstones, another factor often related to being overweight.
Health Risks
Alcohol can increase the risk of developing some disorders, such as hemorrhagic stroke and breast cancer in pre-menopausal women. Having two or more drinks per day increases a woman's risk as much as 41 percent, the Harvard School of Public Health reports. Heavy drinking also can damage your liver and your heart. Alcohol in pregnancy can not only damage your unborn child, but also can replace the nutrition your baby needs with empty calories. Do not drink alcohol if you know or think you might be pregnant.
Psychological Effects
Alcohol can impair your judgment, which opens the door to making poor dietary choices that can sabotage your diet. If you develop an addiction to alcohol, like 18.3 million other Americans, you might find yourself consuming more and more calories from alcohol, which can lead to poor health regardless of whether you're dieting.
Nutritional Effects
Alcohol consists of simple sugars, which supply energy but have no other beneficial nutrients. While a 4 oz. glass of red wine contains only 95 calories and a 12 oz. glass of beer 110 calories, a mixed drink like a margarita contains 550 calories. A few mixed drinks could blow nearly your entire calorie budget if you're on a 1,200-calorie diet. People who routinely drink too much alcohol often develop nutritional deficiencies because alcohol blocks the absorption of vitamins such as folic acid.
References
- University of North Carolina: Alcohol Benefits and Risks
- Centers for Disease Control and Prevention: Alcohol Use
- MayoClinic.com: Alcohol Use: If You Drink, Keep It Moderate
- Harvard School of Public Health: Alcohol: Balancing Risks and Benefits
- McKinley Health Center, University of Illinois:Alcohol and Nutrition101
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