“Research has shown that sweet potatoes prevent swings in blood sugar, which can prevent the overeating caused by drinking,” Kouri says. Now that you know eating is an important part of the equation, here are some of the best foods to eat if you’re going to be drinking alcohol. Alcohol blocks the absorption of folate and inactivates folate in the blood and tissues. It’s possible that this interaction may be how alcohol consumption increases the risk of breast, colon, and other cancers. Moderate drinking seems to be good for the heart and circulatory system, and probably protects against type 2 diabetes and gallstones. Heavy drinking is a major cause of preventable death in most countries.
- Sweet potatoes are a good addition to any meal or snack before you head out for a few drinks.
- Because each of us has unique personal and family histories, alcohol offers each person a different spectrum of benefits and risks.
- It’s true that taking a break from alcohol for any amount of time will be beneficial overall, with some research showing that liver function begins to improve in as little as two to three weeks.
- Use whole-wheat bread for extra fiber and B vitamins, more nut butter and less jelly to cut back on added sugar.
- It’s particularly high in magnesium and potassium, two minerals that can help minimize electrolyte imbalances caused by drinking alcohol (42).
Like melons, berries are incredibly hydrating—but they’re also chock full of antioxidants. You can add berries to a smoothie, a cup of Greek yogurt, and into your chia pudding for a more complete meal. Any potential benefits of alcohol are relatively small and may not apply to all individuals. In fact, the latest dietary guidelines make it clear that no one should begin drinking alcohol or drink more often on the basis of potential health benefits.
If you’re on a low-carb or carb-free diet, like Atkins, you’ll be glad to know that most cocktails are low in carbs. Grab anything from a Whiskey Sour to a Sazerac—both of which are under 10 carbs per serving—when the craving strikes. Even better, some cocktails like the Bullshot have as little as one carb, while simple two-ingredient highballs like the Scotch and Soda are completely carb-free. Just like a broken bone or infection needs time to heal, so does an overworked liver.
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Studies show that glycine is useful in treating both alcoholic hepatitis and carcinoma caused by alcoholic cirrhosis. Even if you are not suffering from these conditions, taking glycine may help protect your liver if you have a history of heavy drinking. Avocado contains potassium, an important electrolyte that’s often diminished with heavy alcohol consumption.
Eggs are another excellent high-protein food choice that may help slow your body’s absorption of alcohol. Eggs are also high in an amino acid called cysteine that plays a role in alcohol metabolism. The definition of moderate drinking is something of a balancing act. Moderate drinking sits at the point at which the health benefits of alcohol clearly outweigh the risks. The active ingredient in alcoholic beverages, a simple molecule called ethanol, affects the body in many different ways.
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If you have GERD or are prone to indigestion, you may want to also avoid other triggers prior to drinking, such as spicy foods, chocolate, carbonated beverages, and caffeine (53). Plus, they’re great sources of magnesium, potassium, and calcium, all of which can help prevent electrolyte disturbances caused by drinking (52). It also contains naringenin and naringin, two antioxidant compounds that have been shown to prevent liver damage and help optimize liver health in some older test-tube studies (33). In addition to supplying an assortment of important vitamins and minerals, asparagus has also been well-studied for its ability to promote liver health.
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Vitamin C is another important vitamin for recovering alcoholics. Alcohol can cause malnutrition, malabsorption, and increased urinary excretion of the vitamin, leading to vitamin drinking alcohol on the low fodmap diet C deficiency.9 This deficiency can cause you to feel tired, irritable, and weak. Severe deficiency, called scurvy, may result in anemia, bruising, and dental issues.
It directly influences the stomach, brain, heart, gallbladder, and liver. It affects levels of lipids (cholesterol and triglycerides) and insulin in the blood, as well as inflammation and coagulation. Snacking on protein-rich foods like eggs before drinking alcohol can help slow the emptying of your stomach and delay alcohol absorption (2, 3). Sauceda says a baked potato is a great choice before you drink. ”A baked potato for dinner will not only add fiber to your diet, which will help slow the absorption of alcohol, but it is also a source of antioxidants like vitamin C.”
Best Alcoholic Drinks For Your Diet
[44] Those with one gene for the slow-acting enzyme and one for the faster enzyme fall in between. Rich in heart-healthy monounsaturated fats, avocados are one of the best foods you can eat before drinking alcohol. Some animal research suggests that omega-3 fatty acids could help reduce some of the harmful effects of alcohol, including inflammation in the brain caused by binge drinking (14). ”Guacamole as your appetizer is great because the avocado is a good source of healthy fats that will help slow the absorption of alcohol,” Sauceda says. Avocados are also a rich source of fiber, so they’re a smart choice all around. Food can’t soak up the alcohol in the stomach, but it can slow down the absorption, so that’s your main goal, Sauceda says.
There is also some evidence that genes influence how alcohol affects the cardiovascular system. An enzyme called alcohol dehydrogenase helps metabolize alcohol. One variant of this enzyme, called alcohol dehydrogenase type 1C (ADH1C), comes in two “flavors.” One quickly breaks down alcohol, the other does it more slowly. Moderate drinkers who have two copies of the gene for the slow-acting enzyme are at much lower risk for cardiovascular disease than moderate drinkers who have two genes for the fast-acting enzyme.
Whether or not to drink alcohol, especially for “medicinal purposes,” requires careful balancing of these benefits and risks. Alcohol interacts in potentially dangerous ways with a variety of medications, including acetaminophen, antidepressants, anticonvulsants, painkillers, and sedatives. It is also addictive, especially for people with a family history of alcoholism. Understanding the risks and any possible health benefits of alcohol often seems confusing; that’s understandable, because the evidence for moderate alcohol use in healthy adults isn’t certain.
If you’re looking for a quick snack to eat before you have drinks with dinner, go for the trusty banana-and-peanut-butter combo. Even if you plan on eating dinner, drinks usually come first — and starting your first drink on an empty stomach could be counterproductive understanding drug use and addiction drugfacts to your goals of slowing down absorption. If this sounds more like what you should eat after you’ve been drinking, it also makes for a good pre-drinking meal. Omelets are high in protein, and you can add vegetables for some added nutrients.
These physical and social effects may also contribute to health and well-being. However, eating a healthy diet and being physically active have much greater health benefits and have been more extensively studied. Moderate alcohol use for healthy adults generally means up to one drink a day for women and up to two drinks a day for men. On the other hand, if you’re a light to moderate drinker and you’re healthy, you can probably continue to drink alcohol as long as you do so responsibly.
Getting enough water can also help to improve your mood and other cognitive functions at a time when you could really use it—especially if you’re detoxing. The Centers for Disease Control and Prevention cautions against drinking energy drinks or caffeinated drinks either prior to or with alcohol. It can make you feel more alert and can mask some of the symptoms of alcohol use, which could give these 5 things happen to your brain when you quit drinking you the false sense that you can drink more. Soup is a good recommendation to increase your hydration before you start drinking alcohol. Throw in a piece of whole-wheat toast and a side of fruit, and you’ve got yourself a meal that will slow alcohol absorption. Sauceda recommends prebiotic foods like oats, which are great for your gut bacteria and can help keep your gut lining strong.
