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Alcohol and a Plant-Based Diet: Finding the Right Balance

Plant-Based Lifestyle Tips For Women

Author: Plant-Based Susy

Just like you can still enjoy nostalgic comforts and late-night munchies, you don't have to give up alcohol entirely when you start focusing on your health with a plant-based diet. According to the Dietary Guidelines for Americans, if adults do choose to drink, men can typically have two drinks a day and still be healthy, while women can have one. There is also some evidence that suggests drinking in moderation carries benefits.

Pairing light drinking of alcohol and plant-based diet choices can be a healthy way to live. It's essential to have the freedom to make this decision for yourself. If you're too strict about what you consume, this can lead to a cycle of binging unhealthy foods and alcoholic beverages.

To find the right balance when drinking on a plant-based diet, you should understand the potential risks and benefits and proceed from there. It’s vital that you only consume alcohol in moderation, but it’s also good to give yourself grace and be flexible with your drinking habits. Let’s discuss the critical factors in finding the right balance.

To find the right balance of drinking alcohol on a plant-based diet, you should first understand the unhealthy side of drinking

Maybe you switched to a plant-based lifestyle for the health benefits, and if so, you may be more concerned about the effects of alcohol than others. Drinking alcohol as a vegan is okay and can still be plenty healthy, but getting the full scope of things is helpful. Potential risks of drinking heavily, according to the Mayo Clinic Health System, include:

Increased risk of many cancers
Increased risk of liver disease
Increased risk of acute pancreatitis
Increased risk of chronic pancreatitis
Increased risk of gout flare-ups in those with gout
Impaired ability to drive

It's essential to understand alcoholism or alcohol use disorder as well. If you struggle to control how much and how often you drink or you need lots of it to feel the effects, you might have this disorder. Alcoholism might be present if you feel anxious or stressed when you're not drinking or you're constantly thinking about when you will get your hands on another drink.

Alcohol can cause poor sleep, migraines, and more problems than it's worth. It's helpful to understand the impact of alcohol on the body and mind before deciding to consume it. Heavy drinking does not just increase the chance of severe health problems, but it can harm mental health, too.

According to the Mental Health Foundation, alcohol affects the body and brain. Some people turn to alcohol to try and relieve their mental health problems, but this typically does more harm than good. If you use alcohol as a coping mechanism, then it might be time to develop a new relationship with alcohol or cut it out entirely. It never hurts to ask for help!

There are some benefits of consuming alcohol to consider, too

Plenty of people enjoy alcohol more casually. They may use it during times of celebration or when socialising with friends. Alcohol is a big part of some of life's most significant moments, like weddings or graduations, and is used more positively by plenty of people. As long as you're in control of your drinking and you do so in moderation, you may be one of the lucky ones who notice these benefits.

Those who don't drink too heavily may see benefits rather than risks. According to the Mayo Clinic Health System, potential benefits of drinking in moderation include:

Lower mortality rates compared to those who don’t drink at all or drink heavily
Lower risk of diabetes
Lower risk of dementia
Decreased cognitive decline over time
Reduced risk of developing gallstones
Decreased risk of coronary heart disease and cardiovascular mortality

While there is some research to show the benefits of alcohol consumption in moderation, some suggest drinking alcohol in any amount carries potential health risks. If you don't already drink, don't pick it up in an attempt to add a new healthy habit to your life.

As Healthline explains, the health effects of alcohol vary from person to person and genuinely depend on the amount and kind of alcohol consumed. This is true for the benefits as well. One person may be able to drink casually and thrive, while another should cut it out completely.

There still isn't enough research to know if certain types of alcohol provide more benefits than others, but some experts believe this to be true. Some studies have found that wine offers the most benefits due to its naturally occurring flavonoids, while other research finds that it doesn't matter what kind of alcohol you consume.

Red wine is believed by many to be the most beneficial due to its antioxidants.

There are risks and benefits to drinking, so it's all about finding the right balance

The key to drinking alcohol as a vegan and avoiding the potential risks lies in the dose. Most people can consume one to two drinks daily and remain healthy, although drinking a bit less is best.

Moderate drinking can benefit the heart and circulatory system. It can also protect against type 2 diabetes and gallstones. Heavy drinking carries the opposite effect and damages the heart and liver. Each year in the US alone, more than 178,000 deaths occur as a result of excessive alcohol use.

You might decide to drink a couple of drinks when you're out with friends or consume some wine in a religious setting. It all comes down to personal preference. Knowing your personal risk can help you determine the right choice for you regarding when and how often you drink.

As long as you're putting your health and well-being first, the amount of alcohol you consume likely doesn't need a second thought. If you're someone who goes out often and drinks heavily, you may need to change up your outlook on alcohol and cut back. Please take a moment to consider your goals, habits, and whether or not it's time for a change.

When it comes to drinking alcohol, you have to make the right decision for you

There is a lot of pressure in the world surrounding dietary choices. When people switch to a plant-based diet, while some friends and family may be supportive, a few always question this decision. Consuming meat and dairy is such a normalised practice that it can be challenging for people to wrap their heads around the idea of cutting out these items. A similar thing happens when it comes to drinking.

There is a lot of pressure in the world surrounding the idea of consuming alcohol. Some frown on it heavily and make others feel guilty about drinking. Others go a little too hard and consume way too much alcohol to be healthy and may pressure those in their life to try and keep up.

Fostering a positive relationship with food and tasty beverages is essential. You have to figure out what works for you and listen to yourself. If you aren't happy with your choices and are stressing about them too much, you may not stick to a plant-based diet or your choice to cut back on alcohol.

If you decide to switch to a plant-based lifestyle, there's a reason, and putting so much pressure on yourself that you give up on it is a mistake you don't want to make. The same is true for your drinking patterns. As long as alcohol isn't hindering your ability to succeed and meet your goals, there's nothing wrong with having a few drinks with friends or family.

When should you avoid alcohol?

While many people find alcohol to be acceptable in moderation, some individuals shouldn't consume alcoholic beverages for a short period, a lengthy time, or at all. According to the National Institute on Alcohol Abuse and Alcoholism, certain people should avoid alcohol altogether, including:

If you're pregnant or may become pregnant
If you're younger than 21 and living in the US, or 18 in the UK and EU
Have certain medical conditions
If you're recovering from alcohol use disorder
If you're unable to control the amount you drink
If you take certain over-the-counter drugs
If you're on certain prescription medications
If you'll be driving or operating heavy machinery
If you'll be performing tasks that require focus, alertness, skill, or coordination

If you’re having trouble determining this, there’s nothing wrong with asking for help. Most physicians aren’t against alcohol, so don’t be afraid to be shamed for your questions. Figuring out if alcohol consumption is a good choice for you may take someone on the outside to give you advice to ponder.

Not all alcohol is acceptable on a plant-based diet

Now that you understand the risks and benefits of alcohol, as well as the importance of finding a balance that works for you, let's talk about drinking alcohol as a vegan. Drinking alcohol as a vegan is a choice you have to make on your own, but there is still a way to do it right while following a plant-based lifestyle.

It's up to you to determine when and how often you drink on a plant-based diet, but you need to consider a few things to stick to this lifestyle. Not all alcohol is vegan-friendly. Some alcohol contains animal-based ingredients, is sweetened with animal-based products, or goes through a production process that involves animal-based ingredients. These ingredients include gelatin, egg whites, chitin, carmine, milk proteins, and fish bladders.

Alcohol in itself is vegan, but sometimes what gets added to it isn't friendly for plant-based eaters. You often won't find this information on the label, so you must be prepared to look into this yourself. Nowadays, typing your question into a search engine and doing some research takes only a quick moment. Thankfully, many companies are changing their practices, and it's easier to find vegan-friendly alcohol. Do a little research before you drink to determine which brands are suitable for vegans.

Alcohol can get in the way of your plant-based diet if you’re not careful

If you pick up a plant-based diet for the health benefits or to manage your weight, consuming alcohol can get in the way of these goals. Alcohol not only carries a lot of calories, but it can also alter your decision-making and lead to less healthy choices.

The calories you consume from a nutritionally dense plant-based diet fuel you in positive ways, while calories from alcohol are empty. They don’t provide you with any nutritional value, and they can also interfere with your body’s natural process of absorbing nutrients.

If weight loss or maintaining weight is essential to you, and you still want to drink, consider beverages with less sugar and syrups. Lower-calorie options to reach for instead include red wine, vodka soda, and champagne. Light beer and ciders can also be good options.

Takeaways

Alcohol and a plant-based diet can complement each other well. Drinking in moderation is perfectly healthy, and a plant-based diet is one of the best lifestyles for overall wellness. While there is mixed information out there, it seems safe to say the less alcohol, the better, but there's no problem with having a couple of drinks a week.

If you're focusing on your health or weight loss, you can still see the results you desire while drinking alcohol as a vegan, but you need to consume it responsibly. Alcohol can cause weight gain for a variety of reasons. Alcohol contains lots of empty calories, makes it harder for your body to burn fat, tricks you into thinking you're hungry when you aren't and can influence food choices. If you desire to meet a goal weight or look a certain way, be smart about your alcohol consumption.

If you find yourself drinking often or notice problems arising in your life related to alcohol, it may be healthier for you to cut back or stop drinking entirely. The biggest thing when it comes to finding the right balance for alcohol consumption is understanding your unique experience, needs, and goals.

Frequently Asked Questions

How unhealthy is alcohol?

Drinking heavily in one sitting or over a long period can damage the heart and cause other health issues. The recommended amount of alcohol to consume is two drinks for men and one drink for women. If someone drinks more than this fairly often, it's safe to say the amount of alcohol they are consuming is unhealthy.

Is alcohol a depressant?

Yes, alcohol is a depressant. This means it can disrupt the balance of neurotransmitters. Many people turn to alcohol to help with their mood or cope with the stressors of life, which isn't the best idea. Alcohol can negatively impact a person's mental and physical health. A lot of anxious people also find that alcohol brings out their anxiety even more.

How much alcohol is considered moderate?

Put simply, a moderate amount of alcohol is no more than two drinks daily for men and one drink for women. However, moderate alcohol consumption can depend on the type of alcohol consumed. The alcohol found in beer, wine, and distilled spirits all vary. One standard drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.

What are the risks of drinking too much?

Drinking too much can cause many health problems, including liver disease, heart disease, high blood pressure, several types of cancer, stroke, depression, anxiety, and alcohol use disorder. Moderate use can cause some health issues as well. It's best to keep it light and occasional, but as long as you're not drinking a ton every single day, don't stress it too much.

Is it possible to have a healthy relationship with alcohol?

It is possible to have a positive relationship with alcohol. As long as people drink moderately, it can have benefits. It's essential not to use alcohol as a crutch or a way to escape reality. Using it to relieve tension is one thing, but using it constantly to get through life is another.

If you find yourself obsessing over alcohol, it might not be the best match for you. There are plenty of other tasty beverages to drink and ways to take away stress without turning to a glass or bottle.

How to cut back on alcohol?

Avoid situations where you're tempted to drink if you're cutting back on alcohol. Instead of going out to a bar or party, consider a different activity like exercise or a movie. It can help to meet some new people who are cutting out alcohol or talk to the people in your life you trust. A support system is a big part of succeeding in cutting back on alcohol. Also, consider picking up a new hobby or activity like exercise to fill your time instead.

Can you drink alcohol on a plant-based diet?

Yes, alcohol is acceptable on a plant-based diet. However, it's important to note that alcohol itself is vegan, but the brands and mixers you use might not be. Animal products can be introduced during the production process.

To stay well-informed and responsible, it's best to research and determine which of your favourite drinks are suitable for a plant-based diet. Alcohol and vegan diet can be a good match, just look into the individual beverages before consuming.

💚 "Happy Plant-Based Eating & Exercising!" 💚

Plant-Based Susy

Plant-Based Nutrition Professional & Weight Loss Coach

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