News

by Christina Wilson

The topic of alcohol and health is a complicated one because its impact on any one individual is personal and multifaceted. Alcohol affects people metabolically, neurologically, socially, and physiologically. Awareness of what effect alcohol consumption has on you will help you make the right choices for yourself. While moderate alcohol consumption has been reported to have some potential benefits, this is also a nuanced discussion. Some choose to experiment removing alcohol for a few weeks to see how it affects their overall health and well-being. For some, when weight loss is a goal, removing alcohol often moves the needle. Alcohol consumption can affect blood sugar and insulin in complex ways depending on the dose. So, while a glass of wine with dinner may not be a big deal, 3 beers on an empty stomach at happy hour might not serve you well.

Alcohol (ethanol) is a toxin and your liver will prioritize metabolizing it. Things to take into consideration are volume, what the alcohol is mixed with, and the impact of the decision-making process, i.e. the late-night binge after consuming too much alcohol.

Effect of Alcohol on Blood Sugar: When consumed, alcohol is processed by the liver before it enters the bloodstream. Initially, alcohol can often lead to a spike in your sugar levels, which your body will race to process and may metabolize too quickly. This is why your blood sugar may actually drop when consuming alcohol. While your body struggles with the spike that alcohol sends to your liver, it cannot release glucose properly because it is, simply put, overwhelmed.
Influence on Insulin Sensitivity: Alcohol consumption can also affect the body's insulin sensitivity. Moderate alcohol consumption may temporarily increase insulin sensitivity, which means cells become more responsive to insulin, and glucose uptake improves. However, excessive or chronic alcohol consumption can lead to insulin resistance, where cells become less responsive to insulin, contributing to higher blood sugar levels over time.
Caloric Content and Weight Management: The impact of alcohol may last more than just in the moment, with ranges changing up to 12 hours after drinking. Because the body has no storage space for alcohol, alcohol is metabolized first. This means that anything besides the alcohol drink is put “on the back burner,” so to speak. This can mean higher glucose values the entire night and into the next day after drinking which can impede weight loss. Protein has about 4 calories per gram, is nutrient-dense and is the most “satiating” macronutrient, meaning it keeps you feeling fuller longer. Alcohol has 7 calories per gram, is nutrient poor and actually leaves many feeling hungry.

If you choose to consume alcohol, here are some guidelines to consider:

Moderation: Limit alcohol intake to moderate levels. For most adults, this generally means up to one drink per day for women and up to two drinks per day for men.
Carbohydrate Counting: Be mindful of the carbohydrate content of mixed drinks, cocktails, and sweetened beverages, as they can raise blood sugar levels. This includes sugary mixers, high carb beers and sweet wines.
Don’t drink on an empty stomach: Pair alcohol with some protein or fat. Nibbling on some olives or veggies with hummus helps keep your glucose steady and will help keep you from over eating later.
Monitor Blood Sugar: Regularly monitor your blood sugar before, during, and after alcohol consumption, if you have diabetes or are at risk of hypoglycemia.
Hydration: Drink water alongside alcoholic beverages to stay hydrated and help mitigate the dehydrating effects of alcohol. A dose of electrolytes can be a great idea as well!