Alcohol: High Calories Can Put a Damper on Your Spirits

Often when we are trying to decrease our caloric intake, we tend to focus on avoiding food items that are high in fat, such as doughnuts and candy bars. While this is a good idea since these foods lack nutritional value, there are other items that may be sabotaging your weight loss efforts. Alcoholic beverages are typically higher in calories than your average beverage. Alcohol yields 7 calories per gram, almost double the calories supplied in a sugary drink, which yields 4 calories per gram of carbohydrate. But don’t let this dampen your spirits! While all alcoholic beverages are high in calories, this list identifies some of the higher calorie choices you may want to keep to a minimum.

1 shot (about 1 ½ ounces) of liquor (gin, rum, vodka and whiskey) = 97 calories
6 oz. carbonated drink mix = 75 calories
1 shot (about 1 ½ ounces) of flavored liquor (for example, Kahlua) = 160 calories
12 oz beer = 150 calories
12 oz lite beer = 110 calories
5 oz wine = 90 calories

For some, alcohol can also irritate the digestive system and cause fluid loss. Many tasty frozen drinks that are popular such as Pina Coladas or Daiquiris will only dehydrate you, especially in warmer climates (not to mention the added calories that creep up on you.)
For those with diabetes, you need to be even more careful about drinking alcoholic beverages and should do so sparingly. Never drink on an empty stomach if you are taking an oral medication. An alcoholic beverage can rapidly lower your blood sugar and cause insulin reactions. If you choose to drink, always drink an alcoholic beverage with food. A glass of wine or beer with a meal can be figured into your daily meal plan. Consult your Registered Dietitian or doctor for the proper way to include alcoholic beverages into your meal plan. It is also recommended that a person with diabetes only drink alcohol if their blood sugar is under control. Drinks should be limited to 2 drinks once or twice per week. One drink is measured as 12 ounces of beer, 5 ounces of wine or 1-1/2 ounces of distilled liquors. Each of these may be exchanged as 2 fats (for beer, also subtract 1 bread exchange). Avoid sweet liqueurs or sweet mixes. Since symptoms of hypoglycemia and intoxication are similar, people may confuse these symptoms and ignore or delay treatment of diabetic insulin reactions If you do decide to drink alcohol, always be sure that someone knows you are diabetic

Persons who drink large amounts of alcohol and eat little food usually lose weight, but this often leads to protein-calorie malnutrition for lack of essential nutrients from food. You can replace food calories with drink calories but missing out on nutrients from food will result in malnutrition.

It has been found that alcohol can stimulate the appetite and one drink before meals has been prescribed for adults with a poor appetite.

A few tips for keeping your spirits in check:

• Eat a light snack before you leave to attend an event where alcohol is served. If you have some food in your stomach, you may find that you feel fuller and are less likely to drink more beverages than you planned.
  
• Drink a glass of water or plain soda (Diet Cola or Tonic) in between drinks.