Every week, it seems, new research on alcohol is published. One study promotes drinking to help reduce heart disease. Another discovers that alcohol increases your cancer risk. What's a health conscious American to do? "For many, moderate intake can raise good cholesterol and reduce blood clotting, which can lower your risk for heart disease and stroke and possibly for type 2 diabetes," says Amy P. Campbell, MS, RD, CDE, dietitian and manager, Clinical Education Programs at Joslin Diabetes Center in Boston.
Ah, there's that word, moderation. The U.S. Dietary Guidelines, the American Heart Association, and the American Diabetes Association define "moderate" as being up to one serving of alcohol per day for women and up to two servings per day for men. A serving is 12 ounces of beer, 1.5 ounces of 80-proof distilled spirits (like gin or whiskey) or 5 ounces of red or white wine. (Some studies have shown no difference between red or white in terms of heart health; others have shown that red has an advantage because it contains antioxidants called anthocyanins; still other research has found that white wine contains other types of antioxidants that may be just as protective.)
How will alcohol affect me if I have diabetes or I'm overweight?
Whether you drink wine, whiskey, vodka or beer, it appears that any of type of alcohol--in moderation, of course-- has protective effects against heart disease and possibly diabetes. Beyond moderate amounts, however, no further heart benefits accrue, and you can increase risk of several types of cancer as well as other conditions.
Anyone with liver disease, pancreatitis, or a history of alcoholism should avoid drinking alcohol, as should pregnant women. If you have a chronic condition such as arthritis or heart disease, you must speak with your doctor about whether drinking any alcohol is safe for you. Here are some guidelines from experts:Alcohol and diabetes: People with diabetes can safely fit moderate consumption into their treatment plans. "However the decision to drink can depend on several factors, including the degree of blood glucose control and the presence of certain diabetes complications," says Campbell.Alcohol and heart disease: "People who have heart disease may be able to enjoy a drink on occasion, but this depends on the degree and severity of heart disease, as well as the types of medications one takes," states Campbell.Alcohol and obesity: Alcohol contains 7 calories per gram, so drinking needs to be figured into your total daily intake. If you're watching your weight, forget about the 530-calorie pina colada and raise a glass instead with heart-smart wine (125 calories, red or white), light beer (103 calories-50 fewer calories than regular), champagne (85 calories), sake (39 calories per ounce), vodka and diet tonic (100 calories), Jack Daniels and diet cola (100 calories) or tequila and soda (100 calories).
Alcohol and cancer: Consuming more than a moderate amount can raise your risk for cancers of the colon, breast--both pre- and post-menopausal types-esophagus, mouth and throat.Alcohol and arthritis: Drinking 1 glass daily isn't going to help, but it's not going to hurt either. Remember that if you drink more than that you risk becoming dehydrated, which will only make you more stiff and your arthritis pain worse.Most important, remember that nutrition research has shown that there are many ways to promote heart health and lower your risk for diabetes and cancer without consuming alcohol. Whether you drink in moderation or not, you can't really go wrong with a daily dose of exercise and a diet rich in vegetables, fruits, whole grains, legumes and fatty fish! "The recommendation is not to start drinking if you don't already drink just to obtain possible health benefits," asserts Campbell.
