Alcohol and health: Myths, facts and smart drink swaps from a dietitian
Many of us enjoy a social drink now and then, but when it comes to health and weight management, alcohol can easily add up. Understanding how to make smarter drink choices can help you enjoy your favourite beverages in moderation — without guilt or excess calories. The key lies in understanding how much is too much and how to make smarter choices.
How much is too much?
It’s best to aim for no more than four units of alcohol per week. To give this context, one unit equals a single shooter, half a glass of wine, or one 330 ml beer or cider. Regularly drinking more than this can increase the risk of liver disease, high blood pressure, cancer and weight gain (WHO, 2018; Parry et al., 2021).
"A common belief is that a daily glass of red wine is “good for the heart.”"
Alcohol and your health
Alcohol affects almost every organ in the body. Once consumed, it is absorbed rapidly into the bloodstream and metabolised by the liver. Over time, excessive intake can contribute to fatty liver disease, hypertension, heart disease, and certain cancers — particularly breast, liver and colorectal cancer. It can also affect sleep, appetite regulation and recovery after exercise (Rehm et al., 2017).
Alcohol provides 7 calories per gram, making it almost as energy-dense as fat, yet it offers no nutritional benefit — no vitamins, minerals, or fibre (British Nutrition Foundation, 2020). These “empty calories” can contribute to weight gain, especially when paired with sugary mixers, beer or sweet cocktails.
Certain individuals should avoid alcohol altogether. This includes pregnant or breastfeeding women, people taking medications that interact with alcohol, and those with liver disease, kidney impairment and pancreatitis. Individuals with chronic health conditions such as diabetes, hypertension or high triglycerides should also discuss alcohol intake with their healthcare provider before drinking.
Alcohol myths
A common belief is that a daily glass of red wine is “good for the heart.” While red wine contains antioxidants such as resveratrol, studies show that the amounts are too small to provide significant health benefits compared to what you could get from a healthy diet rich in fruits, vegetables and whole grains (Chiva-Blanch & Badimon, 2020).
Any potential benefit from moderate wine intake is outweighed by the increased risk of cancer and other chronic diseases associated with alcohol. The healthiest option for your heart is not wine — it’s regular exercise, maintaining a healthy weight, following a balanced diet and not smoking.
Making smarter swaps
If you enjoy a drink, moderation and mindful choices can make a big difference. Choosing lighter options helps reduce calorie intake without sacrificing the social experience.
For example, instead of a regular beer or cider, choose a lite version; instead of a sweet cocktail, opt for a single gin with sugar-free tonic. Light wines and dry sparkling wines such as Brut are lower in sugar and calories compared to sweet wines like Moscato. You can also make your wine “stretch” by diluting it with sparkling water for a refreshing spritzer.
Instead of: | Try this: |
Red wine (150 ml = 120–160 kcal) | Light wine (150 ml = 72 kcal) |
Beer (340 ml = 140–200 kcal) | Lite beer (340 ml ≈ 100 kcal) |
Ciders (330 ml = 150–190 kcal) | Lite cider (330 ml ≈ 100 kcal) |
Moscato (150 ml = 130–150 kcal) | Dry Brut (125 ml = 95 kcal) |
Sugary cocktail (200–350 kcal) | Single gin + sugar-free tonic (55–65 kcal) |
Practical tips
Slowing down your drinking can significantly reduce overall intake. Add extra ice to your drink, alternate alcoholic beverages with water or sugar-free sodas, and “top up” your drink with sugar-free mixers. Having a “buffer drink” like still water between alcoholic beverages helps you stay hydrated.
Alcohol can fit into a balanced lifestyle if enjoyed mindfully and within recommended limits. However, it provides empty calories and carries health risks that should not be overlooked. If you choose to drink, do so sparingly, choose lighter options and always pair it with nutritious food and adequate hydration.
References
British Nutrition Foundation. (2020). Alcohol and calories. [Online] Available at: https://www.nutrition.org.uk
Chiva-Blanch, G. & Badimon, L. (2020). Benefits and risks of moderate alcohol consumption on cardiovascular disease: Current findings and controversies. Nutrients, 12(4), 1080.
Parry, C.D.H., Morojele, N.K., & Myers, B. (2021). The burden of alcohol use in South Africa: Challenges and policy responses. Lancet Global Health, 9(8), e1162–e1172.
Rehm, J., et al. (2017). Alcohol consumption and health outcomes: Global burden of disease study results. Lancet, 390(10100), 1015–1035.
World Health Organization (WHO). (2018). Global status report on alcohol and health. Geneva: WHO.
