Summer is short on the Great White North, it is understandable that Canadians want to spend as much time as possible outside. Sometimes these activities include having a beer, wine or a spirit. The issue with a balanced lifestyle is that alcohol is metabolized as sugar.

Although, some choices are smarter than others when it comes to stay on track to meet desired health goals. Sticking to alcoholic drinks that have next to 0 carbs (please see the table below) is preferable. It is not a must, as a choice high in carbs can be included if integrated in a proper way in the food plan.

Type of alcohol Serving Size Carb content
Rum 1.5 oz (44 ml) 0 grams
Vodka 1.5 oz (44 ml) 0 grams
Gin 1.5 oz (44 ml) 0 grams
Tequila 1.5 oz (44 ml) 0 grams
Whiskey 1.5 oz (44 ml) 0 grams
Red Wine 5 oz (148 ml) 3 – 4 grams
White Wine 5 oz (148 ml) 3 – 4 grams
Light Beer 12 oz (355 ml) 3 grams

Tips for integrating alcohol

  • It is important to keep consumption to a maximum of 3 – 4 servings per week for women and 5 – 6 servings per week for men
  • Swap 1 oz of hard liquors for 1 serving of starch
  • Swap 5 oz of wine or 12 oz of light beer for 2 servings of starch
  • Avoid sugary mixers, stick with choices such as unsweetened and unflavoured Soda Water, Zevia “Soda Pop”, squeezed lemon, lime, orange or grapefruit juice, or muddled berries (do not use “diet” drinks)
  • Aim to drink alcohol with food or meals to avoid a major spike in sugar levels
  • Choose lower alcohol % to avoid overloading the liver and allow for a faster metabolism
  • Keep hydrated: for every alcoholic drink increase daily water intake by 6-8 oz.

Remember to always enjoy with moderation, responsibility is a must for your health and your loved ones. If you like to learn more about how to optimize your health, book a consultation today.


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