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Five Convincing Reasons to Stop Drinking Forever

The Watchdog — Sat, 31 Dec 2022 17:04:39 +0000

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers: The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I debated about writing on this topic, because I know there are many people who enjoy this substance, so I am here to apologize ahead of time for being the bearer of bad news.

This information I am about to present is about drinking alcohol and its effects on your brain, gut, mood, inflammation, DNA and hormones. It unfortunately applies to all drinkers including, and especially, those who may be mild to moderate regular drinkers (1-2 drinks per day).

This is quite frankly, information that cannot be ignored. While the research has been available for quite a while, it has been ignored, swept under the rug, or considered to be applicable only for those who participate in heavy usage of alcohol. Not true. If you drink on any kind of regular basis, this information applies to you, and you deserve to know about something that has such strong negative associations with your health.

Alcohol is a huge cultural and social institution. Most all holidays, year ‘round, revolve around drinking alcohol. Social gatherings including weddings, birthdays, anniversaries, and other celebrations often center around alcohol usage. Then there’s football, baseball, and other spectator sports. What would the Super Bowl be without beer? And don’t forget daily Happy Hour.

In 2021, the global market share of the alcohol industry amounted to around 1.45 trillion dollars. This is an increase of 72 billion dollars over 2019. This is BIG money, and I suspect the reason most people don’t hear about alcohol’s dangers has a lot do with this huge trillion-dollar industry and how they control the negative information surrounding alcohol.

Alcohol, despite its worldwide acceptance, and its many social and cultural contexts, has a very dark side which doesn’t get much notice, or is generally just ignored.

Drinking alcohol is as dangerous or more dangerous than smoking cigarettes, even in small amounts. In fact, some studies have compared 10g of alcohol a day (that’s one small glass of wine, 1 shot of liquor, or a beer) to smoking a half a pack or more of cigarettes a week.

This recent survey found that most adults in the United States have little knowledge of the link between alcohol and cancer, even though about 60-70% of the adult population drinks.

Even worse, over 10% of respondents wrongly believe that drinking alcohol, especially wine, is good for you. Yes, red wine does contain resveratrol, a natural antioxidant that slows aging. Unfortunately for you wine drinkers, the amount of resveratrol in wine is low.

Resveratrol concentrations in wine can range from negligible to around 2 milligrams per liter (for Pinot Noir which has the highest levels of resveratrol). This means you’d would have to get in about 1000 milligrams per day to receive any health benefits it offers.

To put these figures into perspective, you’d have to consume more than 500 liters, which equates to about 650 bottles of wine, per day. I don’t think 600 bottles of anything a day will do you much good, especially 600 bottles of wine.

What Happens in Your Body When You Drink Alcohol

Alcohol is a water- and fat-soluble substance, which means it can penetrate all organs and tissues, except bone and fat–and it’s damaging effects cross the blood brain barrier to cause damage to brain cells as well.

There are three primary types of alcohol, according to chemistry: isopropyl, methyl, and ethyl. All are toxic, but only ethyl, or grain, alcohol can be consumed by humans. However, ethyl alcohol is still very toxic to the body, and it causes substantial stress and damage to your cells.

When you drink alcohol, it is quickly absorbed into the bloodstream and travels to your liver, where it is metabolized. The main enzyme responsible for metabolizing alcohol in the liver is called alcohol dehydrogenase (ADH).

Alcohol dehydrogenase converts ethanol into acetaldehyde, a toxin, which is then further metabolized into acetic acid or acetone. Acetic acid is then broken down into water and carbon dioxide, which can be eliminated from the body through urine, breath and sweat.

The liver can only metabolize a small amount of alcohol at a time, and this varies from person to person. Generally, the liver can process about one drink per hour. If a person drinks faster than one drink per hour, the liver cannot speed up the detoxification process. Women metabolize alcohol slower than men, and older adults metabolize alcohol slower than younger adults.

Unmetabolized alcohol will circulate in the bloodstream, in the form of acetaldehyde. Acetaldehyde is the ‘poison’ part of alcohol, and the tipsy buzz you are feeling is actually the poison circulating in your bloodstream and your brain. In addition to making you feel tipsy, this poison is invading your cells and doing major damage to them.

1. Alcohol and Increased Cancer Risk

There is strong evidence to suggest that even mild to moderate alcohol consumption significantly increases the risk of certain types of cancer. The World Health Organization has classified alcohol as a Group 1 carcinogen, meaning that it is a known direct cause of cancer in humans. Alcohol use is one of the most important preventable risk factors for cancer, along with tobacco use and excess body weight, according to the American Cancer Society.

Contrary to what most folks believe however, you don’t have to be a raging alcoholic to experience the damage that alcohol does to your body and your cells. It only takes one or two drinks a day, and the risk of increases as consumption increases.

Cancer and alcohol consumption have been studied extensively, with the following types of cancers most strongly associated with alcohol consumption:

Breast cancer
Mouth, throat, and laryngeal cancer
Esophageal cancer
Stomach cancer
Liver cancer
Colorectal cancer
Prostate cancer
Pancreatic cancer
Skin cancer

Let’s take a look how alcohol increases the risk of breast cancer. Breast cancer increases by about 8-15%, per drink (10g alcohol) per day—for both pre-menopausal and menopausal women. That’s the equivalent of one glass of wine, 1 12oz. beer, or 1 shot of liquor. So, if you drink two glasses of wine per day, your risk of breast cancer goes up by 16-30%. There’s a similar increased risk for other types cancer as well. That’s pretty sobering if you ask me (no pun intended).

One of the ways alcohol increases cancer risk is by increasing inflammation. Cancer often follows inflammation. Alcohol consumption increases inflammatory markers in the body, such as C-reactive protein (CRP), tumor necrosis factor (TNF), and increases levels of circulating pro-inflammatory cytokines, all of which can contribute to the development of health problem, including cancer.

There are several ways in which alcohol increases inflammation in the body:

Alcohol damages the lining of the entire gut and gastrointestinal tract, leading to an increase in immune cell activity and widespread inflammation in the body.
Alcohol stimulates the production of cortisol, adrenaline, and estrogen, which can promote inflammation that encourages cancer cell and tumor growth.
Alcohol interferes with absorption and metabolism of nutrients that are important for healthy immune function, such as vitamin C, vitamin D, and zinc. An effective immune system can fight and kill cancer cells.
Alcohol increases oxidative stress and free radicals, both of which cause inflammation and cell damage.
Most alcohol is high in sugar content, which further encourages cancer growth, as many different types of cancer feed on glucose.

The primary reason alcohol increases cancer risk is that it damages DNA in cells. DNA is the blueprint for healthy cell reproduction, and when this blueprint is damaged, the cells mutate and become cancer cells. Cancerous cells multiply into cancerous tumors, and then metastasize easily due to the high levels of inflammation and lowered immune response.

2. Alcohol and Mood Regulation

Alcohol hits your brain within about 5 minutes of ingesting it affects your brain function in about 10 minutes. This early stage is called subliminal intoxication. Reaction times, behavior and judgement are already impaired at this point. Just one drink suppresses the prefrontal cortex of the brain, which is responsible for impulse control and inhibition.

Early stages of drinking also spike the neurochemicals, dopamine and serotonin. This is why most people enjoy drinking. They feel relaxed, confident, and often a little giddy. Subsequent drinks cannot restore these feelings that result from the increased dopamine and serotonin. The toxic effects of alcohol disrupt the brain circuitry so that after the initial spike in dopamine and serotonin, these neurochemicals take a long slow downhill route, resulting in a more depressed mood overall.

The problem comes when people seek more of the dopamine buzz. The more people drink to get those good feelings back, the more fleeting that feeling becomes. This can cause many people to become addicted to alcohol and dopamine spike, however short-lived it may be. Sadly, chronic drinkers often have persistent anxiety and depression from the alcohol.

3. Alcohol Shrinks Brain Matter

Even moderate amounts of alcohol (1-2 drinks per day) can cause thinning of the neocortex and shrinking of the brain.

Studies show alcohol intake is negatively associated with global brain volume measures, regional gray matter volumes, and white matter in the brain. Although nearly 90% of the brain shows significant negative associations with alcohol intake, the most extensively affected regions included the frontal, parietal, and insular cortices, with changes also in temporal and cingulate regions. Associations are also marked in the brain stem, putamen, and amygdala.

This research showing shrinking gray and white matter of the brain holds true for younger adults as well as middle aged, and older adults.

Alcohol also changes the relationship between the hypothalamus, the pituitary gland, and the adrenals, and the hormones they secrete.

The hypothalamus, pituitary gland, and adrenal glands are all part of the endocrine system. The hypothalamus is a small region of the brain that produces hormones and neurotransmitters that control the pituitary gland, which is a small gland located at the base of the brain.

The pituitary gland, in turn, produces hormones that regulate various functions in the body, including growth, metabolism, and reproduction.

The adrenal glands are two small glands located on top of the kidneys that produce hormones, including adrenaline and cortisol, which help to regulate the body’s response to stress.

Alcohol affects this relationship between the hypothalamus, pituitary gland, and adrenal glands by disrupting the production of hormones and neurotransmitters in the hypothalamus and pituitary gland, which can affect various body functions.

Alcohol increases production of stress hormones, including cortisol and adrenaline, which increases feelings of stress and anxiety.

Alcohol also impairs the body’s ability to respond appropriately to the heightened stress.

In effect, regular alcohol consumption increases baseline levels of cortisol, leading you to feel more stressed and anxious, even when not drinking. This often leads a person to feel like they ‘need’ a drink after a stressful—or not so stressful day.

Although elevated baseline levels of cortisol can reverse after cessation of drinking, the problem persists quite a while after alcohol consumption.

Drinking alcohol makes you less resilient to everyday stressors, even when not drinking, and that increases your desire to drink more frequently.

4. Alcohol and Chronic Gut Inflammation

Rubbing alcohol is considered an antiseptic. The same goes for ethyl alcohol. Antiseptics kill bacteria, both good and bad. This also happens when someone drinks alcohol—it kills off the beneficial bacteria in the gut, and only a small amount of alcohol can cause damage.

Alcohol induces gut inflammation, which in turn promotes disease, both inside and outside the GI tract. In fact, many alcohol-related disorders, including cancers, liver disease, and neurological diseases, may be directly affected by the alcohol-induced gut inflammation.

The inflammation itself results from alcohol metabolism, that leads to leaky gut syndrome and increased system-wide inflammation, ‘bad’ bacterial and fungal overgrowth, imbalances in good and bad microorganisms in the gut, and alterations in immune function. Leaky gut can also cause food sensitivities and allergic reactions as protein molecules from food escape the gut and get into the bloodstream, where the immune system attacks them.

Along with the gut inflammation and gut dysbiosis, alcohol increases the risk of GERD, or esophageal reflux, which then often leads to esophageal cancer. Alcohol use can also cause gastritis, or inflammation of the stomach. Repeated episodes of gastritis open the door to ulcers and stomach cancer.

Gut inflammation often causes nutrients to be poorly absorbed and metabolized, leading to many nutrient deficiencies and decreased immune function. Some of the nutrients affected by alcohol include:

Vitamin A, important for vision, immune function, and skin health.
Vitamin B1 (thiamin), important for nerve function and energy production.
Vitamin B6 (pyridoxine) necessary for brain function, immune function, and metabolism of proteins and carbohydrates.
Vitamin B12 (cobalamin), important for nerve function and the production of red blood cells.
Folate helps produce red blood cells and promotes DNA synthesis. Because of its role in DNA synthesis, low levels of folate can increase risk of cancers. Folate is one of the nutrients most easily depleted by drinking alcohol.
Iron, also key to producing red blood cells and transporting oxygen throughout the body.
Zinc is necessary for immune function, wound healing, and appropriate taste and smell.

5. Alcohol Increases Testosterone to Estrogen Conversion in Men

Alcohol consumption can lead to an increase in estrogen levels in men due to its effect on the enzyme aromatase. Aromatase is an enzyme that is responsible for converting testosterone into estrogen. Regular alcohol consumption increases aromatase which causes more testosterone to be converted to estrogen.

The liver can normally break down and eliminate excess estrogen from the body. When the liver is inflamed by alcohol, it cannot break down estrogen as efficiently, leading to higher levels of estrogen circulating in the body.

This can happen to women as well as men. In women it causes symptoms of “estrogen dominance”, which can cause heavier than normal periods, exacerbated PMS, weight gain, and mood fluctuations.

Alcohol consumption also increases body fat, which also increases estrogen levels, as fat cells can create estrogen. Body fat can also convert testosterone into more estrogen. So, this increase in body fat can also increase estrogen levels in men lower testosterone. Lowered testosterone and higher than normal estrogen in men causes symptoms like gynecomastia (‘man-boobs’), lowered sex drive, loss of muscle mass, and erectile dysfunction.

How to Drink Less Alcohol

The Watchdog — Fri, 07 May 2021 17:30:33 +0000

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers: The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Alcohol usage went way up this past year and it’s pretty easy to see why. There was this pandemic that kept us all home, for one thing. Stress levels were high with kids and spouses all at home trying to work and study. And hey, it’s not difficult to just walk a few feet over to the fridge and pull out a beer with lunch or pour yourself a glass, or two, or three of wine. No worries about drunk driving, and hey–it’s a whole lot cheaper than ordering drinks in a restaurant.

I get it. It happens to the best of us. That slow and steady slippery slope. Before you know it, ‘Happy hour’ starts at 3pm and continues as long as you want it to.

According to a recent study published in JAMA Network Open, more people than ever used alcohol to cope with career, social, healthy and financial uncertainty and stress.

The study’s researchers found that alcohol consumption among adults increased 14% from 2019 to 2020. And women, in particular, exhibited a whopping 41% increase in heavy (four or more drinks in a 2-hour period) alcohol consumption last year over 2019.

There’s really nothing good that comes from excess drinking. Drinking does nothing good for your health.

With heavy consumption, alcohol can lead to damage to the liver, heart, brain, and many other organs in the body.

But even moderate consumption can wreak havoc on hormones, causing an increase in estrogen in both MEN and women!

In men, alcohol will cause testosterone to convert to estrogen, leading to low libido, ED, weight gain, man boobs, even shrinkage!

Drinking also has negative effects on women’s hormones. In women, alcohol will also cause a rise in estrogen, but this is not necessarily a good thing. Women who are in mid 30s, 40s and 50s, will find they can have an overabundance of estrogen, creating condition called estrogen dominance. Estrogen dominance comes with its own problems including:

Heavy periods
Weight gain
Endometriosis
Depression/Anxiety/Irritability
Low Libido
Increased risk of breast and endometrial cancer

Excess estrogen also interferes with thyroid function and can slow the thyroid, creating symptoms of hypothyroid.

And for women who are on Hormone Replacement Therapy, alcohol can increase the amount of estrogen in the body by up to 300%, while decreasing progesterone. If you wonder why your HRT may not be working or why you are still gaining weight, it may have to do with your alcohol intake.

One other thing about alcohol—if you are dealing with menopause symptoms, drinking increases hot flashes and night sweats.

One other hormone that alcohol affects—cortisol. Alcohol consumption has been shown to increase cortisol in the body Cortisol is the hormone released by the adrenals when you are stressed. Excess cortisol comes with another range of unpleasant side effects including:

Insomnia
Stress
Food cravings/Weight gain
Anxiety and depression
Increase in blood pressure
Decrease in ability to focus
Increase in blood sugar, insulin resistance

Alcohol also interferes with thyroid function, causing a decrease in T3, T4 and thyroid stimulating hormone (TSH) production. This creates a hypo, or low thyroid reaction to alcohol. Hypothyroid symptoms include:

Weight gain, bloating
Extreme fatigue
Depression
Hair loss
Slowed thinking
Decreased libido

Two other necessary hormones that alcohol doesn’t play well with—melatonin, our sleep hormone, and growth hormone. Alcohol inhibits the release of melatonin. And because growth hormone is released during our sleep, alcohol drinking reduces growth hormone release.

Human Growth Hormone or (HGH) is important for growth, cell regeneration, and cell reproduction. HGH helps to maintain, build, and repair healthy tissue in the brain and other organs.

This hormone can help to speed up healing after an injury and repair muscle tissue after exercise. Growth hormone helps to build muscle mass, boost metabolism, and burn fat. And HGH is also said to benefit the quality of the skin to help us look younger. HGH slows down the aging process.

One last thing, drinking not only makes you hungrier, but it also makes you lose your ability to control what you are eating. Before you know it, you are ordering that large order of French fries or mowing through that box of cookies. Not a great way to stick to a healthy diet.

Alcohol adds to depression and anxiety and it messes up your gut microbiome which affects everything–including your immune system!

Drinking makes your skin look pale and sallow. Drinking will also contribute to dehydration while draining your body of important nutrients—especially B vitamins B-l (thiamin), vitamin B-3 (niacin) and folate, as well as zinc and magnesium.

All that being said, I just want to say, it is OK to enjoy a drink now and then, so let’s talk about how to drink LESS and to stay in control if and when you have a drink.

First--Don’t reach for that wine glass as soon as you finish work. Start learning to associate a new ‘reward’ for the end of your day. Go for a short walk to relax. Do some yoga, play outside with the kids, stretch, meditate. It’s important to replace your drinking with something positive. Otherwise, you’ve just left a hole in your routine. Put something you look forward to in that place.

Find an a non-alcoholic or low-alcohol drink. I love mixing sparkling water with kombucha and adding a lime garnish. It’s delicious and refreshing. Or try some of the new hard seltzers or hard kombuchas. They are delicious and light with about half the alcohol of a normal beer or glass of wine.

Here’s an important one—don’t drink alcohol when you really should be drinking water. Often we are just thirsty and need a glass of water or something to hydrate with. So drink a great big glass of water before you have a drink. And when you do order a drink, order a glass of water or sparkling water to go with it. You should end of drinking half as much.

Learn to sip your drink and enjoy it, don’t guzzle it waiting for the alcohol to hit your system. Be mindful. And it helps if you order a drink that you have to sip slowly, like tequila, red wine, vodka on the rocks—anything that isn’t sweet.

And most importantly, have an accountability partner like a spouse, girlfriend/boyfriend or good friend. Let them know you want to cut back on drinking and have them help you out with that. It’s best to avoid people who are heavy drinkers, because willpower ends up going out the window. It’s tough to stop when everyone else is drinking. Be mindful of the people you hang around with.

It’s not that difficult to cut back on drinking. It’s just a matter of being MINDFUL of what you are doing, paying attention to the health risks, and take the above steps to deal with it. If you find you are drinking out of control, or if it is affecting your family or career, it’s time to ask for professional help. There is no shame in taking back control of your life.

Cheers, to you and your health!

before you go…

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Honestly… these are sorta weird.

What are the liver warning signs?

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>>> Discover the 5 warning signs now (and how to detoxify them)

References
https://www.verywellhealth.com/covid-19-higher-alcohol-consumption-5094355#citation-1
https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
https://riahealth.com/2019/08/20/alcohol-and-womens-hormones/
https://www.realsimple.com/health/nutrition-diet/how-drink-less
Pollard MS, Tucker JS, Green HD. Changes in adult alcohol use and consequences during the COVID-19 pandemic in the US. JAMA Netw Open. 2020;3(9):e2022942. doi:10.1001/jamanetworkopen.2020.22942

The post How to Drink Less Alcohol appeared first on thenutritionwatchdog.com.

Hard Kombucha vs Hard Cider vs Beer

The Watchdog — Wed, 20 Mar 2019 18:27:05 +0000

By: Cat Ebeling, BSN,co-author of the best-sellers: The Fat Burning Kitchen,The Top 101 Foods that Fight Aging&The Diabetes Fix

Did you know it is considered “too much” or unhealthy actually, for the average woman to drink more than 2 glasses of wine a day, and for a man it’s three. That’s not much. In an effort to drink less, and drink healthier alcoholic choices, I’ve started looking at some healthy drinking alternatives.

Fortunately, there are some awesome new products coming out that are lower in alcohol, lower in calories, and lower in carbs and sugars. I love that! Let’s take a look at the new hard kombucha vs. cider vs beer vs. wine.

Hard Kombucha

Kombucha as we know, has lots of great health benefits. [Link to other kombucha article here].

Kombucha helps to populate your system with healthy bacteria, boost immunity, supply extra B vitamins, detox the liver, increase your energy levels, help fight cancer, and improve your mood. All good things!

In research published in the Journal of Medicinal Food 2014, researchers from the University of Latvia did say the following about the genuine health benefits of kombucha:

“It is shown that [kombucha] can efficiently act in health preservation and recovery due to four main properties: detoxification, anti-oxidation, energizing potencies, and promotion of boosting immunity.”

When regular kombucha is brewed, it contains a tiny bit of alcohol in it from the fermentation process. But now brewers have figured out a way to make kombucha with about 5% alcohol in it as well. A little more than the average beer, but still less than a glass of wine. So now you can get tipsy and still feel healthy? Pretty awesome right?

According to Forbes magazine, kombucha is one of the fastest-growing beverages with sales estimated at $1.8 billion by 2020. So why not expand this success to ‘hard’ kombucha?

When kombucha is brewed for a higher alcohol content, there is a secondary fermentation cycle added along with more sugar and a type of yeast. However, the yeast eats up all the sugar, so the sugar is 100% fermented, making a nice dry, low sugar/low carb drink with a little bit of a buzz. Some of the hard kombucha is actually sweetened with stevia, creating a hard kombucha a delicious, slightly sweet taste with very little sugar, carbohydrates—and decidedly low calorie!

Kombucha also has health benefits other than probiotics, even in the higher-alcohol versions, the beneficial acids like acetic (the same beneficial acid in apple cider vinegar), lactic, glucuronic, butyric acid are all still there, along with B and C vitamins.

Several hard kombucha brews have appeared on the market with alcohol from 3.2 to 8 percent. That puts them at the level of a beer (typically a 4.5 percent alcohol) and below a wine (typically 11.6 percent).

The real question, however is can those probiotics even survive in that amount of alcohol?

Probiotics generally don’t like alcohol, period. Some say there are not enough viable probiotics in even lower-alcohol versions, even though some kombucha companies are claiming that there are.

Other independent lab testing of hard kombucha, ranging from 7 to 8 percent alcohol, has confirmed significantamounts of bacteria and yeast, gluconic acid and acetic acid that were comparable with what you would find in an average kombucha tea purchased at a store.

But the bottom line is that hard kombucha is still booze, so if you overdo it, you are still drinking too much alcohol, although you may have less of a hangover. And if you are trying to cut back on alcohol, it may be difficult if you are a kombucha connoisseur, because these new boozy kombuchas taste delicious and refreshing!

So, as the hard kombucha trend grows, we’ll be seeing it more and more alongside cider and other alternatives to beer.

Hard Cider

What about hard cider? It has often been offered as an alternative to beer, especially because most ciders are considered gluten free. There are huge varieties of ciders available, some with astonishing amounts of sugar or corn syrup and other additives, while others are quite dry, low in sugar and low in carbohydrates, natural and/or organic.

Hard cider is made by fermenting a combination of yeast and apples—a fruit known to contain vitamin C and other antioxidants. Cider often contains some of the phytonutrients that come from the apple skin as well.

Some have confirmed the high levels of health-enhancing antioxidants in cider, similar to some of the benefits of red wine. A half pint of cider can deliver the similar amounts of antioxidants as a glass of red wine. Cider makers often boast that they are making a drink from a superfood, but it’s not all that simple.

While whole apples may contain antioxidants, if they do not come from organic apples, they also contain plenty of toxic chemicals that comes from the spraying of the apples.

Apples also contain up to about 65 percent fructose that is naturally occurring, but is still sugar as far as your body and your waist recognize.

Sugar content of most commercial hard ciders can be staggering– up to 23 grams (7 teaspoons!) per serving in some cases.

That’s a bit like drinking a soda!

We all know that diets high in sugar are connected to obesity, heart disease, depression and cancer, making cider a questionable choice for drinking.

While that may a ‘sobering’ fact, the key to choosing a healthier cider is to pick one that is labeled as “dry”. The sweeter ciders often have added sugars in addition to the sugar in the apple, while the dryer ciders allow the yeast to consume the majority of cider’s natural sugars and result in a less sweet drink with a higher alcohol content. That’s a win-win! Choosing a dry cider will help to keep your sugar consumption low while still enjoying an apple-y taste. Some of my favorite brands only contain a couple grams of sugar and are very low carb/low calorie.

Beer

The craft beer market has totally exploded and new flavors and combinations of ingredients show up daily, so it’s hard to make generalizations about beer. Beer is made from a combination of yeast, hops, barley, and other grains like buckwheat, corn, rice and sorghum. Yeast and water are added to the mix to start the fermentation process. Having a product made from grain can be slightly more inflammatory to your body, especially if you are sensitive to grains.

If you are avoiding gluten, generally most beer is not totally gluten free, despite some of the labeling that says it is. Most gluten free beers contain small amounts of gluten. The purely gluten free beers are made of sorghum or buckwheat and are not usually as hearty or tasty as regular beer.

Beer is generally thought of as a lower alcohol product but some beers can have as much as 8-9% alcohol—similar to a glass of wine.

Beer is high in carbohydrates but generally not that high in sugar content. The IPA style beers have more carbohydrates than the average beer. A pale ale contains about 10-14 grams of carbohydrates, while IPAs can have up to 20 grams or more per 12-ounce bottle! So if you are trying to lose weight, cut carbs or calories, beer is not your best bet.

Beer does not contain fruit juice (usually unless it is to flavor a craft beer and then it’s not much). Beer’s nutritional value looks a bit different from that of cider: Beer’s composition of yeast, hops, barley, and other grains that do contain a variety of different antioxidants and nutrients.

Beer does contain some protein and vitamin B compared to wine or cider. While some beers may contain up to about 10% of the recommended daily intake of folate, drinking in general washes out B vitamins, so you probably are not doing yourself a favor by drinking it for the vitamin content.

Naturally occurring polyphenols (usually found in hops and malt) are often removed since they can make beer cloudy.

Compared to cider, beer contains less polyphenols concentration. However, a study by Oregon State University found that hops often contain flavonoids (a type of polyphenol compound), which provide antioxidant protection to cells . Beer’s health benefits extend to the heart too–Italian researchers found that the moderate consumption of beer reduces the risk of heart disease by 31 percent.

Although beer is low in polyphenols, its nutritional value is bolstered by high levels of vitamin B, potassium and folate.

Both beer and cider are pretty high calorie/high carb drinks, and cider usually contains loads of sugar too.

What About Wine?

Wine can carry an alcoholic punch of about 9-12 percent by volume, higher than most beers, and about twice as much as the new hard ciders and hard kombucha. So needless to say, you don’t need to drink as much. On top of that, studies show that a glass of wine hits your system more quickly, so it’s easier to overdo it. But wine is a delicious, crisp enjoyable alcoholic beverage and a classic!

While alcohol itself contains calories, the sugars and carbs in alcoholic beverages also add to the caloric bottom line. A pint of beer contains more calories than most hard kombuchas, and some hard ciders (depending on sugar content). Most wine, especially the drier wines, have about half as much calories as beer, at about 85-100 calories per 6 ounce glass.

Wine’s big advantage, however comes from the famous polyphenols from the skins of the red grapes. Many of the healthiest, longest living societies around the world—especially the Mediterranean drink wine and enjoy long, vibrant, healthy lives.

Both red and white wines contain health benefits, with red edging slightly ahead in the antioxidants. A study of 25,000 European found that those who drank moderate amounts of wine (1-2 glasses a day), had a 34 percent lower risk of death from all causes—especially heart disease and cancer. It’s thought that the rich blend of polyphenols in the wine, combined with the healthy bacteria and yeasts contribute to the health benefits.

Since most of the polyphenols in wine come from the grape skins, red wine contains higher amounts of antioxidants, including resveratrol, than white wines, which does not include the grape skin.

And natural wines—whether red or white—especially if they are unfiltered contains a beneficial blend of bacteria and yeasts that support a healthy gut microbiome and help your body absorb more zinc, magnesium, calcium and iron.

One other thing to consider in hard kombucha, hard cider, beer and wine is how it is grown. Is it organic? We know that apples for cider are often heavily sprayed with pesticides, and the grains and hops in beer most likely encountered toxic glyphosate spray, if not organic. Grapes grown for wine can also be hit with toxic pesticides, so your best bet is to go with an organic wine.

The new lower alcohol drink choices out there can be a healthier choice with lower alcohol content. The key is to buy organic, natural and low sugar, and shop wisely.

And, with any alcoholic drink, moderation is the name of the game. One bottle of a low carb beer, a low-sugar cider, or a small glass of wine can provide a good dose of antioxidants and less alcohol, so learn to in moderation.

References
https://www.washingtonpost.com/news/voraciously/wp/2018/12/13/is-boozy-kombucha-good-for-you-its-getting-so-popular-it-might-not-matter/?utm_term=.fd0e8e7134ff
https://www.care2.com/greenliving/is-hard-cider-healthier-than-beer.html
https://greatist.com/health/beer-or-cider-healthier

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