Drink Choices for a Healthier Happy Hour with Julia Zumpano, RD

Podcast Transcript

John Horton:

Hey there, and welcome to another Health Essentials Podcast. I'm John Horton, your host.

When you're out for a night on the town, what's your beverage of choice? Maybe you search out a glass of fine wine or gravitate toward a pint of beer. Perhaps whiskey on the rocks is your thing. Whatever you order, odds are you're not making the decision based on the drink's health benefits. There's little to no nutritional value in alcohol after all, and we know it can cause a literal headache if consumed in excess. But there are drink choices that are better than others when it comes to calories, sugar and how you feel the next morning. That's why we asked registered dietitian Julia Zumpano to pull up a bar stool and chat with us today. She's one of the many experts at Cleveland Clinic who pop into our weekly podcast to help us make healthier choices. So, with that in mind, let's head off to happy hour. Welcome back to the podcast, Julia. Thanks for stopping by to hang out with us.

Julia Zumpano:

Thank you for having me.

John Horton:

So given today's topic, let's start with getting in a drink order for when we're off the clock later. I'm a fan of a craft beer, so give me a pour of a rich stout to sip and savor. How about you?

Julia Zumpano:

I'm personally a fan of something very simple like a gin and tonic or a vodka soda.

John Horton:

We will get those orders in and have it at the appropriate time, I guess, when we clock out. Before we start talking about what alcoholic drinks may be healthier, I feel like we should emphasize that alcohol in general is not exactly a healthy choice. And, in fact, I saw where, earlier this year, the World Health Organization published a statement saying that there is actually no amount of alcohol consumption that is safe to drink.

Julia Zumpano:

That's definitely the case, John, but as we know, alcohol consumption is a part of our culture, from happy hours, tailgating, cocktail parties. Although it can be fun, we know that there are no real health benefits to drinking alcohol and not to mention there are adverse effects on your liver, heart, brain and gut. So, alcohol can also lead to alcohol dependency. So, in a nutshell, moderation is key.

John Horton:

Well, and that's always a good point to drive home, and as you said, it's pretty clear that people are going to partake from time to time, and we know that they do. So, let's look at our options.

I guess to start, it seems like red wine often gets branded as being healthier. Is there any truth to that?

Julia Zumpano:

Well, certainly, there are some benefits to drinking red wine. Red wine is high in polyphenols, specifically flavonoids, which are a type of antioxidants that help protect our cells from damage. Alcohol in general has also been shown to increase good cholesterol and reduce the oxidation of LDL and bad cholesterol. And we know alcohol can also relax blood vessels. So red wine certainly falls into the category, and one of the most studied forms of alcohol just given that it is consumed worldwide.

John Horton:

I remember talking with a cardiologist for an article a while back, and red wine always gets labeled as heart healthy, and they were very emphatic that you should not start drinking red wine to help your heart. It's not the way to go.

Julia Zumpano:

Absolutely. There are so many other foods that provide these polyphenols, like teas and berries and nuts - all of these really rich whole foods that don't contain alcohol, that contain more of these antioxidant benefits than wine does. But I do think that wine is being marketed from those wine lovers that want to boost its benefits, but we know that alcohol can slightly benefit the heart in some cases, in moderation.

John Horton:

So, Julia, does it matter whether you choose a red wine or a white wine?

Julia Zumpano:

We do know that red wine does contain more resveratrol and some of the added benefits, but white wine has its benefits, too. So, there were some big clinical studies that showed the type of wine and alcohol, even specifically, that what you choose doesn't specifically matter as much as how much you're having and how frequent. So, moderation is really key when it comes to it.

John Horton:

That does seem to be the word that keeps coming up here, and it's definitely something to emphasize. Moving down the bar, let's take a look at liquors - your vodka, gin, whiskey, rum, tequila and all the other bottles that you see there. Let's start with the basic - is there a difference between clear liquors and darker liquors?

Julia Zumpano:

When it comes to calorie-wise, there is no difference. Calorie-wise, alcohol falls in between fat and carbohydrates in the amount of calories it provides per gram. So, the amount of calories is the same, whether it's dark or light, as long as it's the same proof. So really, most liquors are about 80 proof. So, we know that that really doesn't make a difference. But the darker liquors do get their color and their unique flavor from something called congeners. And these are generated during the processing in the aging of the liquor. So, beer and wine contain them, too, but the darker liquors contain greater amounts. And this won't necessarily lead you to get more intoxicated, but it may lead you to have a more aggressive hangover.

John Horton:

Oh, that's something we all want to avoid, that's for sure.

Julia Zumpano:

Definitely.

John Horton:

Well, I'm also guessing, then, that your choice of mixers when you are using liquors, that can make a difference when it comes to healthiness and calories and sugars and all of that stuff.

Julia Zumpano:

Absolutely. We know that those mixed drinks can really pack on a lot of calories. Cocktails and mixed drinks really contain the most amount of calories in all forms of alcohol, really. So, keeping it very, very simple - if you can have the liquor on the rocks or with just a splash of lemon or lime, some soda water and maybe a splash of fresh juice, really keeping it on a minimum of what you add can really minimize the caloric intake and can really help slow you down. Some of those tropical frozen drinks taste great, and they're really easy to over consume. So really keeping it simple will really help you minimize your intake and really help slow you down.

John Horton:

Don't always go for umbrella drinks. You're going to get a lot of extra in there that you might not be looking for.

Julia Zumpano:

Absolutely. One time a year when you're on vacation, you're sitting next to a pool, it's OK to have one of those here and there, but if you are more of a routine drinker, you really want to consider what you're drinking, how much you're drinking, and how that's affecting your body and your overall caloric intake.

John Horton:

Well, now, let's talk beer, which is my favorite. I'm crossing my fingers here. Are there any redeeming qualities to a good brew? I mean, I'm banking on the fact that they're made with grains that it might be OK.

Julia Zumpano:

Sure. So, all alcohol has slight benefits here and there. Alcohol often is studied as a general term, not as specified. So, most studies are done in alcohol as a general, but beer can provide some nutritional benefits, but really, that shouldn't be the reason you drink beer at all. You should be getting your nutrition through food.

There was a study that was done, a 12-week study that indicated that moderate beer consumption did not show any negative effects on weight or vascular function, and actually showed some beneficial effects with providing antioxidants, increased HDL - which is your good cholesterol - and also helped showed the prevention of lipid deposition, so deposits of fats in your vessels.

John Horton:

Well, cheers to that. That is good news. On the calorie and carb side, are light beers that much better than the full beer versions?

Julia Zumpano:

So yeah, certainly light beers contain about 50 percent less calories than a traditional beer, but they're ranged tremendously. So traditional beers can range between 150 calories to 300 calories or even greater per 12 ounces. And lighter beers typically range between 50 to 150 calories per 12 ounces.

John Horton:

Well, and that's where the high-calorie and high-carb stuff, that's where the whole beer gut thing comes from. I mean, if you drink too much of it, it kind of pack pounds on the middle.

Julia Zumpano:

So, most people don't stop at one beer. It's when you have a six-pack and you're multiplying that value by six. That's really when it comes to become a problem. And then, that consistency of that habit is really where it adds up to be - and it's all carbohydrate calories. So, we know carbohydrate calories tend to lead to more abdominal obesity.

John Horton:

All right. Well, now I feel like we've explored a lot of different options here. So, let's order a round. Can you give us five drinks to consider if we're looking for an option that might be a little bit healthier?

Julia Zumpano:

Sure. So, we know that we talked about wines - dry red wine has the lowest amount of calories, so that's a great choice. It also has the lowest amount of sugars and the highest amount of antioxidants. Dry white wines and dry champagnes are a second choice. That's another great choice for lower sugar and lower calories. And then, we kind of discussed something like a clear liquor with a very low-calorie or no-calorie mixer, such as a vodka soda with a splash of lime, a light beer. Then, even an alcoholic kombucha can be somewhat beneficial. They tend to be lower in alcohol. They have a lot of good antioxidants, probiotics, that can help gut health. So, it's another great option, too.

John Horton:

Just so you know, I have actually started drinking it and it does offer some benefits. I'd say I feel better since doing it.

Julia Zumpano:

Yeah, it really is refreshing, and it really helps increase those good gut bacteria. Just keep in mind the sugar, whether it's alcohol or nonalcoholic, you want to keep in mind the sugar. So just be sure to choose a kombucha with the lowest amount of sugars that you can find.

John Horton:

All right. With all these recommendations, I've kind of got my eye on the clock now and I'm waiting for it to hit five. So, before we part ways, is there anything else that you'd like to add when it comes to choosing an alcoholic beverage or drinking?

Julia Zumpano:

So, in general, as I mentioned, the type of alcohol you choose doesn't matter nearly as much as doing it in moderation. So, we know the American Heart Association recommends no more than one drink a day for women and no more than two drinks a day for males. So, you really want to keep that in consideration. And really, the benefit and - any benefit from moderate consumption of alcohol comes from consuming it in small quantities on a consistent basis. So very moderate amounts. So, it doesn't necessarily gain the benefit if you're drinking all seven drinks in one day - that actually provides negative effects. So, whatever your drink of choice might be, enjoy it in moderation and really try to keep in mind how much sugar you're consuming and how many extra calories you're consuming, and really try to boost up the remainder of your diet to provide good nutrition as well.

John Horton:

Right, and I think I have it in my notes here to kind of emphasize when you're looking at drinks, you want to make sure you stay with a serving size, and I think that's 12 ounces if it's a beer, 5 ounces of wine and an ounce and a half if it's a distilled spirit. Does that sound right?

Julia Zumpano:

That's exactly correct. That would be considered one serving of alcohol. Absolutely. So, you really want to keep that in mind when you're pouring those drinks. You want to be very aware of what a serving is.

John Horton:

Moderation has been our theme throughout this, so I think that's a perfect spot to end on. Thanks again for joining us and look forward to having you back.

Julia Zumpano:

Thanks again for having me.

John Horton:

The next time you're looking to enjoy an adult beverage, consider some of Julia's tips to get, well, a healthier pour. Cheers. And until next time, be well.

Speaker 3:

Thank you for listening to Health Essentials, brought to you by Cleveland Clinic and Cleveland Clinic Children's. To make sure you never miss an episode, subscribe wherever you get your podcasts or visit clevelandclinic.org/hepodcast. This podcast is for informational purposes only and is not intended to replace the advice of your own physician.