Harmful consumption of alcohol is a leading risk factor identified by the World Health Organization (WHO) as having a direct impact on a series health related targets[1]. In an attempt to mitigate these risks, the Australian Dietary Guidelines recommend limiting alcohol intake to no greater than 4 standard drinks in any one day and no greater than 10 standard drinks in a week with one standard drink represented by 10g of alcohol[2].
The relationship between alcohol consumption and weight gain has been extensively studied over recent years. Alcohol itself contributes 7.1 kilocalories or 29 kilojoules per gram of alcohol present[3]. Whilst research outcomes surrounding increased alcohol intake and the development of obesity remain varied, increased consumption of alcohol may lead to a positive energy balance within individuals and subsequently result in weight gain over a period of time[4]. Further to this, it has previously been recognised that alcohol consumption may bypass standard satiety mechanisms by which modulate short term food intake, potentially leading to an increase in food consumption during periods of alcohol intake[5,6].
With the consumption of alcohol a likely contributor to increased energy intake, alcohol free alternatives may serve as useful within the weight loss/management space and have certainly increased in popularity recently.
The following table indicates approximate caloric content associated with common alcohol-based drinks compared with their alcohol-free counterparts.
| Alcoholic beverage | Energy Content (kcal) per 100mL | Alcohol Free Alternative | Energy Content (kcal) per 100mL |
|---|---|---|---|
| Great Northern Original James Squire 150 Lashes Carlton Draught 4.6% Heineken | 27 kcal/ 100 mL 37 kcal/100 mL 42 kcals/100 mL 42 kcal/100mL | Great Northern Zero James Squire Zero Carlton Zero Heineken 0.0 | 18 kcals/100 mL 20 kcals/100 mL 28 kcals/100 mL 21 kcal/100mL |
| Grant Burge Barossa Valley Shiraz Squealing Pig Sauvignon Blanc Chapel Hill Rose | 77 kcal/100mL 81 kcal/100mL 79 kcal/100mL | Edenvale Shiraz Alcohol removed McGuigan Zero alcohol Sauvignon Blanc McGuigan zero alcohol Rose | 17 kcal/100mL 29 kcal/100 mL 22 kcal/100mL |
| Gin 90 proof Vodka 80 proof Whiskey 86 proof | 247 kcal/100mL 216 kcal/100mL 237 kcal/100mL | Ginologist alcohol free gin or Naked Life Classic G&T Banks & Botanicals non-alcoholic spirits Lyre American Mal Whiskey | 16 kcal/100mL 2 kcal/100mL 0 kcal/100mL 11 kcal/100mL |
3 Key Tips for reducing alcohol consumption and lowering calorie intake from alcohol:
References
[1] World Health Organization. Alcohol [Internet]. WHO. 2022 [cited 22 February 2022]. Available from: https://www.who.int/news-room/fact-sheets/detail/alcohol
[2] How much alcohol is safe to drink [Internet]. About Alcohol. 2022 [cited 22 February 2022]. Available from: https://www.health.gov.au/health-topics/alcohol/about-alcohol/how-much-alcohol-is-safe-to-drink
[3] Chao A, Wadden T, Tronieri J, Berkowitz R. Alcohol Intake and Weight Loss During Intensive Lifestyle Intervention for Adults with Overweight or Obesity and Diabetes. Obesity. 2018;27(1):30-40.
[4] Traversy G, Chaput J. Alcohol Consumption and Obesity: An Update. Current Obesity Reports. 2015;4(1):122-130.
[5] Kwok A, Dordevic A, Paton G, Page M, Truby H. Effect of alcohol consumption on food energy intake: a systematic review and meta-analysis. British Journal of Nutrition. 2019;121(5):481-495.
[6] Yeomans M, Caton S, Hetherington M. Alcohol and food intake. Current Opinion in Clinical Nutrition and Metabolic Care. 2003;6(6):639-644.
[7] Non-Alcoholic Drinks Superstore - Sans Drinks Australia [Internet]. Sans Drinks. 2022 [cited 22 February 2022]. Available from: https://sansdrinks.com.au/?gclid=Cj0KCQiA09eQBhCxARIsAAYRiylWv_lJVEzksyxduUg5ZLO0HzWkrzD25MipfudJsIZkNbvWJUDiLAUaAndiEALw_wcB
[8] Food Nutrition Facts and Free Calorie Counter | CalorieKing (Australia) [Internet]. Calorieking.com. 2022 [cited 22 February 2022]. Available from: https://www.calorieking.com/au/en/
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