When I decided to write about alcohol consumption from a nutrition perspective, my goal was to approach the topic openly—neither demonising nor promoting it, but trying to show both the few pros but more cons. Alcohol plays a complex role in many of our lives. For some, it’s a ritual to unwind, a way to connect socially, or a part of cherished traditions. For others, it’s a source of health concerns or even addiction. In my history as a health coach and nutrition counselor, I have had only a few people who don't drink alcohol at all or very little. Unfortunately I have seen more overconsumption of alcohol.
This article explores alcohol’s impact on health, why its effects are highly personalised, and how to make more informed choices when you do decide to drink.
Photo source: Canva
The Complex Relationship with Alcohol
Alcohol is deeply ingrained in social and cultural practices, but its effects can be polarising. A night out with friends may come with the unwelcome consequences of a hangover, and excessive consumption can lead to serious health risks, including addiction and chronic diseases. But is alcohol always harmful? Can certain types, like red wine, offer health benefits? Let’s delve into what the science says.
The Science: Is Alcohol Ever Healthy?
The answer is nuanced. Studies suggest that moderate alcohol consumption might have some benefits, specifically when it comes to red wine. These benefits largely stem from polyphenols—compounds found in grape skins—which have been linked to potentially improving vascular health in at risk human populations and supporting gut health. However, the dose is crucial. Consuming more than one or two drinks daily (depending on whether you are a man or a woman and you health condition) often outweighs potential benefits with harmful effects, such as oxidative stress and inflammation.
Why Is Red Wine Unique?
Unlike most alcoholic beverages, red wine undergoes fermentation with grape skins, allowing over 100 types of polyphenols to infuse into the liquid. These compounds, known for their antioxidant properties, may positively impact heart health (particularly in regard to lowering systolic blood pressure) and gut microbiota. Research shows that red wine can support beneficial gut microbes, while other alcoholic beverages often degrade gut health with increased consumption.
But moderation is key. A glass of red wine may offer some protection for your heart and microbes, but higher amounts can rapidly tip the balance toward harm.
Artisan Ciders and Other Beverages
Beyond red wine, artisan ciders—particularly those made with traditional methods—contain notable levels of polyphenols. Some Belgian beers and warm ales may also offer minor benefits due to their yeast and polyphenol content. However, most spirits like vodka, gin, and whiskey are distilled, removing beneficial compounds, leaving behind empty calories and ethanol.
Alcohol’s Risks: Why It’s Not a Safe Choice
A Neurotoxin by Nature
Alcohol is a neurotoxin that the body must metabolise. How quickly this happens varies based on genetics, lifestyle, and gut microbiota. For example, Europeans generally metabolise alcohol faster due to evolutionary adaptations, while others may process it more slowly, leading to heightened toxic effects.
Harmful Health Effects of Alcohol
Alcohol can have a wide range of harmful health effects, especially when consumed in excessive amounts in over long periods. Here are some key risks and effects of alcohol on health:
Physical Health Effects
Short-Term Effects (from acute intoxication)
Impaired judgment and coordination, increasing the risk of accidents and injuries.
Alcohol poisoning, which can lead to vomiting, seizures, respiratory depression, and death.
Dehydration and electrolyte imbalances, contributing to hangover symptoms.
Long-Term Effects
Liver Damage: Includes fatty liver, alcoholic hepatitis, fibrosis, and cirrhosis.
Cardiovascular Problems: High blood pressure, irregular heartbeat, cardiomyopathy (weakening of the heart muscle), and an increased risk of stroke.
Digestive Issues: Inflammation of the stomach lining (gastritis), ulcers, and pancreatitis.
Cancer: Increased risk of cancers of the mouth, throat, esophagus, liver, colon, and breast.
Immune System Suppression: Reduced ability to fight infections.
Nutritional Deficiencies: Excess alcohol interferes with nutrient absorption and metabolism, leading to deficiencies in vitamins and minerals (B1, B6, B9, B12, C, A, D, E, K, magnesium, zinc, iron, calcium, potassium, phosphorus, selenium)
Mental Health Effects
Depression and Anxiety: Alcohol is a depressant and can worsen mental health issues over time.
Alcohol Dependence: Chronic use can lead to addiction or alcohol use disorder (AUD).
Cognitive Impairments: Long-term use may cause memory loss, reduced cognitive function, and conditions like alcohol-related dementia.
Social and Behavioural Effects
Risky Behaviours: Increased likelihood of engaging in unsafe sex, substance misuse, or criminal activities.
Strained Relationships: Alcohol misuse can cause family conflicts, domestic violence, and social isolation.
Work and Financial Problems: Reduced productivity, absenteeism, and job loss.
Effects on Pregnancy, Breast-feeding Women and Babies
Fetal Alcohol Spectrum Disorders (FASD): Alcohol consumption during pregnancy can lead to severe developmental and cognitive impairments in the child.
Increased risk of miscarriage, preterm birth, and low birth weight.
Alcohol can interfere with the safe care of your baby and reduce the amount of breast milk you produce.
Drinking alcohol while breastfeeding can affect your baby's development, growth, and sleep patterns.
Impact on Brain and Nervous System
Brain Damage: Chronic alcohol use can shrink brain regions and impair function.
Neuropathy: Damage to peripheral nerves, causing numbness and tingling.
Seizures: Alcohol withdrawal can trigger seizures in dependent individuals.
Sleep Disruption
Alcohol can interfere with sleep cycles, causing poor-quality rest and insomnia, even though it initially acts as a sedative.
Weight Gain
Alcohol is calorie-dense (7 kcal/gram) and can lead to weight gain, especially when combined with sugary mixers or consumed alongside high-calorie foods.
If you drink 100ml of 40% vodka, which contains 32 g of pure alcohol, the amount of energy can be calculated by multiplying 32 x 7. This means that 224 kcal is obtained from such a drink and quantity. 100ml of 12.5% alcohol content wine contains around 10g of alcohol, which means from 100ml of red wine, you get around 70kcal. The stronger the drink and the higher the alcohol and sugar content (e.g. in liqueurs), the greater the amount of energy obtained. A 0.5-liter porter beer, half a bar of chocolate, and 800 g of vegetables provide the same amount of energy- about 250 kcal.
The J-Shaped Curve
Epidemiological studies often show a J-shaped curve for alcohol’s health effects:
Low to moderate consumption might be associated with reduced risks of cardiovascular disease.
Higher intake significantly increases risks for conditions like type 2 diabetes, liver damage, and cancer.
Impact on Blood Sugar and Calories
Alcohol disrupts blood sugar regulation and provides “empty calories” that can contribute to weight gain. High-sugar alcoholic beverages (Piña Colada, Daiquiri, Margarita, Mojito, Grand Marnier, Amaretto, rum and Coke etc) spike blood sugar, while compounds in red wine and other polyphenol-rich drinks may mitigate some of these effects.
Making Better Choices
If you choose to drink, here are a few tips to minimise harm:
Opt for red wine or artisan ciders for their polyphenol content.
Avoid drinking on an empty stomach, as food can slow alcohol absorption and reduce its impact.
Choose low-sugar or non-alcoholic alternatives
Be mindful of portion sizes. General nutrition guidelines suggest:
No more than 1 unit of alcohol per day for women and up to 2 units for men
Have 3 alcohol-free days a week
Do not consume all week alcohol during the weekend
Below you can find how many units of alcohol different size and types of alcoholic drinks contain:
To calculate the number of alcohol units, the below formula is used:
number of alcohol units = quantity (litres) × strength (%) × 0.789
(To calculate the number of alcohol units in a specific drink, the volume of the drink in litres must be multiplied by its strength, and the result must be multiplied by the specific gravity of alcohol, 0.789 (the relative density of alcohol relative to the density of water).)
Personalised Tolerance and Recommendations
Alcohol’s effects are highly personalised due to differences in metabolism, genetics, and gut microbiota. Women metabolise alcohol worse than men. There’s no universal “safe level” of consumption, and for some individuals, even small amounts can be harmful. If you don’t drink today, there’s no need to start for potential health benefits. It's important to also note here that alcohol consumption at a young age directly affects the developing brain, decision-making and self-control. Since the brain continues to develop until the age of 25, alcohol consumed at a young age also affects brain function in adulthood.
The Bottom Line
While moderate consumption of certain types of alcohol amongst grownups, like red wine, may offer some health benefits, alcohol is not a health food. Its risks often outweigh its advantages, especially when consumed in excess. If you do drink, aim for moderation, choose beverages with potential health benefits, and reflect on your drinking habits.
For those who don’t drink, continue to focus on other ways to support your health, like a balanced diet and active lifestyle. And for those who do, consider cutting back, choosing better-quality drinks, and prioritising your overall well-being.
Treat alcohol, if you choose to drink, as an occasional indulgence, not a necessity.
If you are looking to improve your diet, want to understand whether you are getting the necessary nutrition for your body to support your health and physical activity or want to start changing your overall health for the better, don't hesitate to reach out to me for nutrition counseling and health coaching. Book an appointment with me today at info@katrinpeo.com.
Disclaimer: This article is for informational purposes only. If you have concerns about your alcohol consumption, consult a healthcare professional.
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