Posts Tagged ‘Alcohol’
Moderate drinking of alcoholic beverages can have a place in a healthy lifestyle, according to the U.S. Department of Agriculture (USDA). The question is what counts as moderate. Two drinks for men and one drink for women per day are permissible, says the agency. Excluded from these recommendations are children and adolescents, women who are pregnant or trying to conceive, and individuals who cannot control their alcohol intake, are on certain medications, or plan to drive or operate machinery.
All that is well known and widely accepted. But a new study found that even smaller amounts of alcohol than what is deemed acceptable by the USDA’s Dietary Guidelines for Americans may be too much when it comes to preventing certain diseases, including cancer. In fact, having just one drink per day can increase the risk.
Researchers from the National Cancer Institute (NCI) determined that alcohol-related cancer accounted for three to four percent of all cancer deaths in the United States annually and that even light drinkers were at an increased risk.
Well over half a million Americans die from cancer every year. Of these, approximately 20,000 cases are linked to alcohol, according to the study.
We talk a lot about tobacco and poor diets, but alcohol use is a factor that is often missed in the discussion over preventable diseases and deaths, says Dr. David Nelson, director of the Cancer Prevention Fellowship Program at the NCI and lead author of the study report. While the majority of cancer-related deaths from alcohol occurred in people who consumed substantially more than what is considered moderate drinking, Dr. Nelson’s team found that 33 percent of the diseased had no more than one alcoholic drink per day on average.
Although only 18 percent of men and 11 percent of women are heavy drinkers, meaning they have more than the recommended daily amount on any given day, it is still a significant health concern, said Patricia Guenther, a nutritionist at the USDA’s Center for Nutrition Policy and Promotion and author of a separate study on the issue, in an interview with Reuters
Among men, 31 to 50 year olds consume the most alcohol, according to the study. Among women, the heaviest drinking takes place between ages 51 and 70. The researchers did not investigate the reasons for the differences in age.
Besides cancer, other well-known health risks from alcohol use are high blood pressure, heart disease, liver damage, pancreatitis, nerve damage, depression and dementia.
Moderate alcohol use has long been considered as harmless if not beneficial. Especially red wine is thought of by some as heart healthy. But conflicting messages like these only confuse consumers, says Dr. Nelson.
“The purported benefits of alcohol consumption are overrated when compared to the risks,” he says. “Even if you take into account all the potential benefits of alcohol, it causes 10 times as many deaths as it prevents worldwide.”
If you liked this article, you may also enjoy reading “Almost Half of All Cancer Cases May Be Preventable.”
Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com. For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com). You can follow Timi on Twitter and on Facebook.
Whether we celebrate at home with family and friends, attend lots of parties or take a vacation to get away from it all, the holidays always tempt us to consume more food and drink than we normally would – and more than may be good for us.
The average American adult devours about 3,000 calories and 229 grams of fat in one Thanksgiving meal alone, according to surveys by the American Council on Exercise (ACE), a non-profit fitness advocacy organization. Those figures can quickly swell to 4,500 calories and more when all the feasting is considered.
Many people start by snacking throughout the day, which combined with the meal can lead to substantial overeating, according to Dr. Cedric Bryant, an exercise physiologist at ACE. However, those casually added calories are rarely remembered.
Another source of uncounted calories are often alcoholic beverages. It’s no secret that alcohol consumption escalates during the holiday season. The distilled spirits industry alone makes more than 25 percent of its annual profits from Thanksgiving to New Year, according to reports by Forbes, based on data from the Distilled Spirits Council of the United States (DISCUS).
“Many may not realize that even a little daily drinking can lead to weight gain over time,” says Dr. Samara Joy Nielsen, a senior fellow at the National Center for Health Statistics (NCHS).
She admits that even health experts tend to forget how many calories from beverages contribute to the total calorie intake among adults. “Although the risks of excessive alcohol consumption in terms of injury and chronic disease are well known, less is known about the calories consumed from alcoholic beverages. As with calorically sweetened beverages, alcoholic beverages are a top contributor to calorie intake but provide few nutrients,” says Dr. Nielsen in a study report published by the Centers for Disease Control and Prevention (CDC). While people are becoming increasingly aware of the effects of sodas in terms of weight gain, alcoholic beverages have so far escaped similar scrutiny.
Of course, the impact of alcohol on the waistline is not limited to the holidays. About one-third of men and one-fifth of women in America consume calories from alcoholic beverages on most days, according to the CDC report. For most Americans, the average intake is less than 100 calories per day, however, 20 percent of men and 6 percent of women consume more than 300 calories from alcohol on any given day.
One of the reasons why the consequences of alcohol consumption are not always understood may be that many people don’t even know what constitutes a “drink,” says the National Institute on Alcohol Abuse and Alcoholism (NIAAA). A “standard drink” in the U.S. is defined as any drink that contains 0.6 fluid ounces or 14 grams of pure alcohol. For regular beer that is equivalent to 12 fl oz, for table wine 5 fl oz, and for 80-proof spirits 1.5 fl oz. For beer that’s about 150 calories and for wine 100 calories. For hard liquors, especially when mixed or combined with other ingredients in cocktails, those numbers can be much, much higher.
Needless to say, drinking alcohol – at any time, but especially during the holidays when there are so many opportunities – can also be hazardous in other ways. Multiple health problems and potential addiction are well documented. And, of course, there are safety concerns. Nearly half of all driving fatalities on Christmas Day are alcohol-related, according to Mothers Against Drunk Driving (MADD), disasters that could easily be avoided.
If you enjoyed this article, you may also enjoy reading “Your Drinks Count, Too“
Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog, “Food and Health with Timi Gustafson R.D.”, and at amazon.com. You can follow Timi on Twitter and on Facebook.
Most people are well aware that they will probably gain some weight over the holidays from all the festive dinners and extra treats. They are less conscious of the fact that drinks, both alcoholic and non-alcoholic, can contribute just as much if not more to the expansion of their waistline. It’s hard to keep track of the extra calories from liquids because the brain doesn’t receive a “full” signal from the stomach the way it happens with solid food.
Especially drinking alcoholic beverages can significantly increase calorie intake with just a few shots or sips. Many liquors are as caloric as sugary sodas. Alcohol itself is high in calories – 7 calories per gram, more than carbohydrates or protein (4 calories per gram) and almost as much as fat (9 calories per gram). This applies just to straight drinks, like beer, wine and spirits. Cocktails with added ingredients can quickly multiply the calorie content.
“If you drink, even moderately, first you do need to acknowledge the calories. They count,” said Lona Sandon, a nutritionist at the University of Texas Southwestern School of Health Professions and spokesperson for the American Dietetic Association (ADA).
Keep in mind that calories from alcohol are “empty” calories, meaning they don’t contain any nutrients. The liver processes alcohol first to get rid of toxins, while other nutrients are put on hold. While alcohol is being metabolized, fat burning is suspended. Moreover, an increased alcohol level in your blood stream can make you feel hungry because it lowers your blood sugar. All of these factors combined are the perfect set-up for weight gain.
Another well-known fact is that alcohol diminishes one’s inhibition and self-control. That’s why the holidays are often a time when caution gets thrown to the wind with regrets to follow later.
Of course, not everyone who enjoys a drink or two develops weight problems. Scientists have not been able to consistently tie alcohol consumption to weight gain. Also, a person’s individual genetic make-up can greatly affect his or her body’s ability to process alcohol.
Gender can play a role as well. Researchers found that when men drink, they also tend to eat more food, thereby increasing their overall calorie intake through both. Women, on the other hand, are more likely to compensate for their drinking by eating less.
Naturally, it matters what kind of food or snacks you’re having with your drinks. Beer with pretzels or peanuts, or wine with cheese and crackers are popular combinations, but they can be deadly in terms of weight control.
Coffee drinks and seasonal spirits are not harmless either. Many are loaded with sugar and cream and a few gulps can quickly add up to a calorie count of a full meal. Eggnog, a traditional favorite, is a real heavy weight. A one-cup serving has about 400 calories – and who can just have one?
So, what can you do to avoid these calorie traps without spoiling your holiday spirit? Quite a bit, actually. For starters, don’t get caught off guard when alcoholic beverages are being served. If you like wine or beer, stick with it. Don’t mix with other drinks. If hard liquor is your poison, have it straight up, on the rocks or with club soda but without a lot of other stuff added. Be particularly careful with super-caloric cocktails. They are desserts in disguise. If you have eggnog or fruit punch, I recommend taking them “naked,” meaning no extra toppings like chocolate or whipped cream.
As with everything, moderation is key. If you have been reading my columns regularly, you know one of my favorite mottos: “Nothing is forbidden, but everything counts.” Observing this little piece of wisdom is even more important during the holiday season. Cheers!
Timi Gustafson R.D. is a clinical dietitian and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog, “Food and Health with Timi Gustafson R.D.” (http://www.timigustafson.com), and at amazon.com. You can follow Timi on Twitter and on Facebook.