When it comes to alcohol, some choices are better for you than others. Nutritionist Charlotte Watts has offered her top tips on how to drink smart for your health, this holiday season.
RED WINE – THE DEEPER THE BETTER
Quality is key. In red wine, the deeper the color, the higher the amount of antioxidants with the best amounts seen in Merlot, Cabernet Sauvignon and Chianti.
If you’re not a big fan of wine, spirits are also a good option because they don’t have sugar. But be aware that all alcohol depletes good bacteria called probiotics that are needed for digestion, immunity and mood regulation.
MIX SMART
When trying to avoid calories while drinking, your choice of mixer is just as important as your alcohol. Plain soda is always the best choice to avoid the sugar.
CHAMPAGNE IS A GOOD CHOICE
Champagne or dry white wines contain less sugar than sweeter red or white wines. They are the best choice for those wanting the occasional celebratory drink while staying away from sweets.
Beers, dessert wines, fortified wines like sherry and port, sweet wines and brandy all have high sugar content, so avoid these.
SO – DOES ALCOHOL MAKE ME FAT?
Alcohol can also cause weight gain. It’s a source of sugar, so alcohol can raise insulin and turn on fat storage by increasing fatty deposits in the liver. It has also been shown to raise cortisol levels in the body, which could lead to the classic ‘beer belly’.
HANGOVER HELP
Basically it takes the liver 8 hours to detox from one measure of alcohol. Vitamins A, C and E and the minerals zinc and selenium can improve liver function.
You can get some of those antioxidants from foods like carrots, tomatoes, peppers, watercress, berries, grapes, beetroot, cabbage, broccoli and kale. You should also consider taking an extra supplement of vitamin C before, during and after drinking.
WHY YOU WANT TO FRY UP THE NEXT DAY
Fried foods provide dense sources of proteins, fats, B vitamins and zinc, even if the foods are often cooked in ways that also produce trans fats and contain preservatives and loads of salt.
Eggs are especially good as they contain high levels of a building block of protein.
THE PROBLEM WITH USING ALCOHOL TO RELAX
Many people also use alcohol as a way to relax after a long stressful day and achieve a restful sleep. However, long-term, this can have disastrous effects where the brain starts to “need” alcohol in order to let you sleep.
ALCOHOL AND YOUR MOOD
Long-term, alcohol can have negative effects on our mood because it works like stress does to increase dopamine and serotonin in the short-term.
The resulting mood swings and even depressive and anxious tendencies are made worse by the loss of B vitamins, zinc and other nutrients.
