Giving up alcohol might not be a realistic goal for everyone, and understanding its impact on your fitness goals can be challenging. There are many misconceptions about how different types of alcohol affect health.

On Sept. 7, 2024, Dr. Layne Norton, Ph.D. in Nutritional Sciences, dissected some of the most recent research about how different alcoholic beverages impact on fitness. 

Key Takeaways

All alcoholic drinks contain the same intoxicating compound: ethanol (CH3CH2OH).

The body processes ethanol similarly, whether from tequila, beer, or wine.

Clear liquors like vodka tend to cause fewer hangovers due to lower additional compounds, not because they’re inherently “healthier.”

Feeling tipsy or drunk is ethanol accumulating in your system, increasing potential harm.

[Related: Exercise Statistics: What the Data Says About the Activity Levels of Americans]

Norton explains that despite variations in taste and origin, the intoxicating effects of all alcoholic beverages stem from the same chemical compound: ethanol (CH3CH2OH). Upon consumption, the liver breaks down ethanol into acetaldehyde, a toxic byproduct, through an enzyme called alcohol dehydrogenase (ADH).

The body processes ethanol at a constant rate, regardless of its source. Contrary to popular belief, tequila is not less harmful because it comes from the agave plant. Norton dismisses the notion that certain alcoholic drinks cause less inflammation due to a slower ethanol metabolization rate, calling it a complete myth.

Certain drinks may contain substances other than ethanol, such as tannins and polyphenols found in red wine. These compounds can contribute to hangovers and other negative effects but don’t alter how the body processes ethanol.

Clear liquors, like vodka, tend to cause fewer hangovers because they typically have lower concentrations of these additional compounds than darker liquors or red wine. However, that doesn’t make clear liquors inherently healthier; it simply means they are less likely to cause unpleasant side effects.

Image via Shutterstock/Igor Normann

Norton explores the idea of “healthy” alcohol consumption, acknowledging research suggesting that moderate alcohol intake (less than a couple of drinks in one sitting) may not pose significant health risks. (1) However, Norton cautions against drawing definitive conclusions from such studies due to confounding variables. People who consume more alcohol often exhibit other unhealthy lifestyle choices, making it challenging to isolate the specific impact of alcohol.

Norton concludes by highlighting the importance of responsible drinking. If you consume enough alcohol to the point of feeling dazed, it signifies that your body is metabolizing ethanol faster than it can eliminate it. This ethanol accumulation in the system leads to intoxication and can have negative health consequences.

References

Wilkens TL, Ziegler Z, Aru V, et al. 1-2 Drinks Per Day Affect Lipoprotein Composition after 3 Weeks-Results from a Cross-Over Pilot Intervention Trial in Healthy Adults Using Nuclear Magnetic Resonance-Measured Lipoproteins and Apolipoproteins. Nutrients. 2022;14(23):5043. Published 2022 Nov 27. doi:10.3390/nu14235043

Featured image via Shutterstock/Igor Normann

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