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Does Alcohol have a place in a Healthy Diet?
Most people like to enjoy the occasional alcoholic drink, whether it is beer, wine or spirits, but does alcohol have a place in a healthy diet and lifestyle?
Alcohol is the most widely used social drug in Australia. While research has shown that a small amount of alcohol may be beneficial for the heart, drinking too much alcohol can lead to serious health problems. Binge drinking is extremely risky, and seems to be a common issue with young people. Drinking whilst pregnant is also very dangerous to the growing baby.
Alcohol Intake Guidelines
One standard drink is equal to 10g of alcohol. The size of a standard drink will vary depending on the type of alcohol being consumed. When drinking in a pub, bar or restaurant, the size of each alcoholic drink served will often exceed the standard drink size.
One standard drink is equal to
285ml of regular beer (4.8% alcohol content)
375ml or one stubbie of mid-strength beer (3.5% alcohol
content)
100ml of table wine (13.5% alcohol content)
30ml of spirits (40% alcohol content)
The guidelines for adult men and women state that drinking up to two standard drinks per day puts you at a low risk for alcohol-related health issues. Four or more standard drinks a day puts you at considerable risk. It is advised to have at least two days alcohol free days a week.
The guidelines for children and adolescents are that it is safest for people under 18 years of age not to drink at all. People under 15 years of age are at the greatest risk of harm from drinking alcohol.
Effect of Alcohol on the Body
Alcohol has many detrimental effects on the body. It can affect many of the bodies systems, including;
Cardiovascular system increases blood pressure and triglycerides which can lead to damage to the heart and increased risk of stroke.
Nervous system increased risk of brain damage, tremors, dementia and nerve damage. Alcohol works as a depressant and affects coordination, judgment and mood. It also decreases your reaction times.
Gastrointestinal system inflammation of the stomach and increased risk of stomach bleeding.
Liver As the liver processes the alcohol , there is an increased risk of liver cancer, hepatitis , fatty liver, cirrhosis and liver failure.
Endocrine system problems controlling blood sugar (a very detrimental side effect for diabetics), loss of libido and reduced fertility.
Nutritional Aspects of Alcohol Intake
Alcohol as a food product is very high in kilojoules and low in nutrients. These two factors can lead to both malnutrition and obesity.
Malnutrition often occurs in heavy drinkers if the consumption of alcohol displaces food in the diet. Heavy drinkers will often drink, as opposed to eat, so they are missing out on a large amount of nutrients the body requires each day. Alcohol requires B Vitamins to break it down in the liver, so they often become vitamin B deficient.
Obesity often occurs in heavy drinkers because of the high kilojoule content of alcohol. In addition, alcoholic drinks are often mixed with high kilojoule soft drinks, or purchased as a sugary pre mixed option. Many people will tend to snack on high fat, low nutrient types of foods when drinking, such as potato chips, dips or peanuts, adding to the total kilojoule intake. The recent popularity of low carb beer and wines has lead many people to believe they are making a healthier choice when drinking. The truth is, these choices are simply lower in carbohydrate than the regular options, however, they still contain a very similar alcohol content.
So overall, drinking alcohol in moderation can be part of a healthy diet and lifestyle, but drinking too much can be harmful to your physical and mental health. For more information, read the NHMRC 2009 Australian Guidelines to Reduce Health Risks from Drinking Alcohol. Access this site via the links section on our home page.
Added to site on : Tuesday, 13 April 2010