Alcohol in Moderation

Moderate Alcohol Consumption Defined

Alcohol in moderation is one of the few things precisely defined. But, unfortunately, moderation is one of those words with some ambiguity to it. It means something different depending on the subject, person, and pre-existing habits.

However, when it comes to alcohol, the Dietary Guideline is specific: “adults of legal drinking age can choose not to drink, or to drink in moderation by limiting intake to 2 drinks or less in a day for men or 1 drink or less in a day for women, on days when alcohol is consumed.” 

The Guidelines also do not recommend that individuals who do not drink alcohol start drinking for any reason and that if adults of legal drinking age choose to drink alcoholic beverages, drinking less is better for health than drinking more.

The American Cancer Society, American Diabetes Association, and the American Heart Association follow these same guidelines of emphasizing abstinence first and moderation for those who choose to drink alcohol. However, before you are horrified by this recommendation or preparing your drink right now, there are essential and often overlooked aspects of this overarching guideline.

IF you choose to consume alcohol 

Not everyone chooses to consume alcohol, and that is fine. People may wonder why this is even part of any guidelines. Alcohol is legal, and people choose to drink it, so there is a guideline for it. If you don’t consume alcohol, there is no need to start. If you enjoy alcohol a few times a year or a few times a month, there is no need to increase your intake.

Consume in moderation

Here is where things get more defined in what is meant by moderation. So defined, alcohol in moderation is one drink for women and two drinks for men per day. “Up to” means you can have less, but it is not good to have more.

The difference in the guidelines between women and men has to do with a specific enzyme that helps break down alcohol, and it is less active in women. Therefore, women need more time to metabolize or break down alcohol compared to men. It is not related to body size or weight.

One drink defined

“One drink” is further defined, and it isn’t what most people think it is. What is pour is not always the same as the one drink definition.

One drink is the amount that contains 0.6 fluid ounces of pure alcohol, also known as ethanol. Even among different beer, wine, and distilled spirits, pure alcohol will vary per ounce depending on the alcohol by volume (ABV).

The one drink equivalent goes by an average for the various types of alcohol making one drink as:

- 12 ounces of beer, 5% ABV

- 5 ounces of wine, 12% ABV

- 1 ½ ounces (one-shot) of distilled spirits, 40% ABV (or 80 proof)

If the ABV or proof is higher, then the one drink equivalent would be less volume.

While drink sizes are defined, is that the consumed amount? Consider that many places that serve alcohol will offer beer in glasses greater than 12 ounces, use wine glasses that hold far more than 5 ounces, and some cocktails have more than one shot in them.

Additionally, some believe that one type of alcohol is more or less harmful than another, but this is not true. Following the one drink equivalent, a shot of whiskey isn’t better or worse than an ale or red wine.

Per day

The guideline of “per day” is another crucial point. The term use-it or lose-it applies here. Having one- or two drinks per day is not an average and not something that carries over to the weekend or special occasion. Abstaining Monday through Thursday, then having 2–5 drinks on Friday, Saturday and Sunday are not the same as having the daily drink.

Calories in Alcohol

Alcohol is itself a source of calories. While carbohydrates are in beer and wine, most of the calories come from alcohol. Alcohol has seven calories per gram, compared to four calories per gram of carbohydrate, four calories per gram of protein, and nine calories per gram of fat. Therefore, if there is higher alcohol content, the calories will be higher.

When considering mixed drinks, the calories from the mixer counts. Liqueurs are higher in calories due to added sugars.

In general, the calories in the one-drink will be:

- 150 calories in 12 ounces of beer, 5% ABV

- 120 calories in 5 ounces of wine, 12% ABV

- 100 calories in 1 ½ ounce (one-shot) of distilled spirits, 40% ABV (or 80 proof)

Health Effects

There are potential health benefits of alcohol consumption; the context of an overall lifestyle is essential. Eating a healthy diet, exercising regularly, and abstaining from tobacco will improve overall health than moderate alcohol consumption.

One of the most immediate effects that alcohol has on the body is in the brain. Even with a low intake of alcohol, impaired judgment and reasoning can occur. This effect may explain people drink and drive despite education and campaigns not to do so. 

Alcohol can interfere with sleep patterns. While people may feel they go to sleep easier, sleep and less restful and disrupted. 

Alcohol in all forms is a known human carcinogen–a substance that is known to cause cancer. There is an increased risk of many types of cancer, even with moderate consumption, including breast cancer, colorectal cancer, liver cancer, and esophageal cancer. 

Because of the calories in alcohol and the increase in food intake that often accompanies it, weight gain is another potential side effect.

Alcohol should not be taken in conjunction with many medications, either prescription or over-the-counter. The liver has a lot of work to do in getting nutrients from our food distributed throughout the body and breakdown medications so they can do their job. When alcohol enters the body, the liver deals with alcohol first, and medications may not do their job correctly.

If you choose to consume alcohol, be safe, be wise, and don’t assume it is good.