The proximity of end-of-year celebrations can worry those who want to maintain a healthy diet and lifestyle, and not just because of the typical dishes of the season. The consumption of alcoholic beverages, which tends to increase during this period, is a recurring question in nutritionists’ offices.
If, on the one hand, the great interest of most patients is related to the intake of alcoholic beverages and weight gain, it is also necessary to warn about other effects of alcohol, which are often unknown.
To demystify the subject and draw the population’s attention to these impacts, the Brazilian Food and Nutrition Society (SBAN) and the CISA – Health and Alcohol Information Center highlights the main myths and truths regarding the topic:
It is best to drink on an empty stomach to “save” calories
MITO: This is a dangerous strategy and eating before drinking is essential to reduce the negative effects of alcohol. Food prevents alcohol from passing quickly from the stomach to the intestine, where it is absorbed. Drinking alcohol on a full stomach slows down the absorption of alcohol and, consequently, slows down the blood alcohol concentration (BAC). For those who are concerned about the scale, the advice of the president of SBAN, Sueli Longo, is to maintain healthy food choices, that is, to avoid foods with a higher fat, sugar and salt content.
Another important warning from CISA is about the practice of restricting your diet to “save” calories so you can drink. In critical cases, this can lead to “drunkorexia”, the overlap between harmful alcohol consumption and tendencies towards eating disorders.
Alcoholic drinks can accelerate dehydration
TRUTH: alcohol inhibits vasopressin, or antidiuretic hormone (ADH), which is responsible for regulating the amount of water eliminated by the body. In this way, the ability to maintain the right amount of water in the body is affected, intensifying the production of urine and loss of fluids from the body as alcohol intake increases. Therefore, it is essential to hydrate, especially during and after drinking alcohol. The president of SBAN remembers that adequate hydration is an important part of a healthy eating habit.
Drinking makes me fat and makes me eat more than I had planned
TRUTH: one gram of pure alcohol provides 7 calories, with each dose of alcoholic beverage (a can of beer or a glass of wine or a shot of distilled spirits) containing 70 to 100 kcal. In the case of drinks that use other ingredients in their preparation, such as sugary syrups, the calories can increase significantly.
Alcohol leads to an increase in total calories consumed, even excluding the caloric value of the drink. A study published in the scientific journal Health Psychology showed that drinking can cause a person to eat more than planned. “This occurs because alcohol acts on inhibitory control, that is, on the ability to control impulses”, explains CISA coordinator, Mariana Thibes. Furthermore, drinking can be accompanied by fatty and low-nutrient snacks. Therefore, also be careful with the side dishes.
Consumption of alcoholic beverages does not interfere with the absorption of nutrients
MYTH: when consumed in excess, alcohol can interfere with the absorption of various nutrients, which has direct effects on health and can lead, in extreme cases, to malnutrition. This occurs because the liver, a fundamental organ for the metabolism of substances and nutrients, has its functions compromised due to excess alcohol. Excess alcohol can also alter the intestinal microbiota and increase intestinal permeability, which can generate inflammation and impact nutrient absorption.
It is possible to drink during the festive period without compromising your diet
TRUTH: in order not to put the “summer project” at risk and, especially, your health, the recommendation is to limit the consumption of alcoholic beverages and maintain a balance with diet and physical activity. If you decide to drink, CISA advises you to follow the three golden rules: alternate with a non-alcoholic drink (preferably water), eat before and during consumption and drink slowly. SBAN also recommends avoiding strategies that induce rapid weight loss through food restriction/exclusion. A healthy eating habit, regular exercise and quality sleep are essential for achieving a healthy weight at any time of the year.
The SBAN and CISA partnership can also be seen on the two institutions’ social networks and joint projects should be developed over the next year.
About CISA
The Health and Alcohol Information Center (CISA) is one of the main references in Brazil on this topic and since its foundation in 2004, it has contributed to raising awareness, preventing and reducing the harmful use of alcoholic beverages. Qualified as a Civil Society Organization of Public Interest (OSCIP), the institution is dedicated to advancing knowledge in the area, working to disseminate research and scientific data in accessible language, producing educational materials and content and developing other projects. , such as the publication “Alcool and the Health of Brazilians”, an unprecedented survey that annually brings exclusive analyzes on the use of alcohol in Brazil and its impact on the health of the population.
Sobre a SBAN
The Brazilian Food and Nutrition Society (SBAN) is a scientific, non-profit civil society, which aims to stimulate and disseminate knowledge in the field of food and nutrition, promoting greater exchange between those dedicated to this sector of activity, in addition to maintaining exchanges with national and similar scientific associations in foreign countries.
The proximity of end-of-year celebrations can worry those who want to maintain a healthy diet and lifestyle, and not just because of the typical dishes of the season. The consumption of alcoholic beverages, which tends to increase during this period, is a recurring question in nutritionists’ offices.
If, on the one hand, the great interest of most patients is related to the intake of alcoholic beverages and weight gain, it is also necessary to warn about other effects of alcohol, which are often unknown.
To demystify the subject and draw the population’s attention to these impacts, the Brazilian Food and Nutrition Society (SBAN) and the CISA – Health and Alcohol Information Center highlights the main myths and truths regarding the topic:
It is best to drink on an empty stomach to “save” calories
MITO: This is a dangerous strategy and eating before drinking is essential to reduce the negative effects of alcohol. Food prevents alcohol from passing quickly from the stomach to the intestine, where it is absorbed. Drinking alcohol on a full stomach slows down the absorption of alcohol and, consequently, slows down the blood alcohol concentration (BAC). For those who are concerned about the scale, the advice of the president of SBAN, Sueli Longo, is to maintain healthy food choices, that is, to avoid foods with a higher fat, sugar and salt content.
Another important warning from CISA is about the practice of restricting your diet to “save” calories so you can drink. In critical cases, this can lead to “drunkorexia”, the overlap between harmful alcohol consumption and tendencies towards eating disorders.
Alcoholic drinks can accelerate dehydration
TRUTH: alcohol inhibits vasopressin, or antidiuretic hormone (ADH), which is responsible for regulating the amount of water eliminated by the body. In this way, the ability to maintain the right amount of water in the body is affected, intensifying the production of urine and loss of fluids from the body as alcohol intake increases. Therefore, it is essential to hydrate, especially during and after drinking alcohol. The president of SBAN remembers that adequate hydration is an important part of a healthy eating habit.
Drinking makes me fat and makes me eat more than I had planned
TRUTH: one gram of pure alcohol provides 7 calories, with each dose of alcoholic beverage (a can of beer or a glass of wine or a shot of distilled spirits) containing 70 to 100 kcal. In the case of drinks that use other ingredients in their preparation, such as sugary syrups, the calories can increase significantly.
Alcohol leads to an increase in total calories consumed, even excluding the caloric value of the drink. A study published in the scientific journal Health Psychology showed that drinking can cause a person to eat more than planned. “This occurs because alcohol acts on inhibitory control, that is, on the ability to control impulses”, explains CISA coordinator, Mariana Thibes. Furthermore, drinking can be accompanied by fatty and low-nutrient snacks. Therefore, also be careful with the side dishes.
Consumption of alcoholic beverages does not interfere with the absorption of nutrients
MYTH: when consumed in excess, alcohol can interfere with the absorption of various nutrients, which has direct effects on health and can lead, in extreme cases, to malnutrition. This occurs because the liver, a fundamental organ for the metabolism of substances and nutrients, has its functions compromised due to excess alcohol. Excess alcohol can also alter the intestinal microbiota and increase intestinal permeability, which can generate inflammation and impact nutrient absorption.
It is possible to drink during the festive period without compromising your diet
TRUTH: in order not to put the “summer project” at risk and, especially, your health, the recommendation is to limit the consumption of alcoholic beverages and maintain a balance with diet and physical activity. If you decide to drink, CISA advises you to follow the three golden rules: alternate with a non-alcoholic drink (preferably water), eat before and during consumption and drink slowly. SBAN also recommends avoiding strategies that induce rapid weight loss through food restriction/exclusion. A healthy eating habit, regular exercise and quality sleep are essential for achieving a healthy weight at any time of the year.
The SBAN and CISA partnership can also be seen on the two institutions’ social networks and joint projects should be developed over the next year.
About CISA
The Health and Alcohol Information Center (CISA) is one of the main references in Brazil on this topic and since its foundation in 2004, it has contributed to raising awareness, preventing and reducing the harmful use of alcoholic beverages. Qualified as a Civil Society Organization of Public Interest (OSCIP), the institution is dedicated to advancing knowledge in the area, working to disseminate research and scientific data in accessible language, producing educational materials and content and developing other projects. , such as the publication “Alcool and the Health of Brazilians”, an unprecedented survey that annually brings exclusive analyzes on the use of alcohol in Brazil and its impact on the health of the population.
Sobre a SBAN
The Brazilian Food and Nutrition Society (SBAN) is a scientific, non-profit civil society, which aims to stimulate and disseminate knowledge in the field of food and nutrition, promoting greater exchange between those dedicated to this sector of activity, in addition to maintaining exchanges with national and similar scientific associations in foreign countries.
