Whiskey, a dark-grain alcohol enjoyed globally, boasts a rich history dating back to medieval Scotland and Ireland, where it was initially known in Gaelic as "water of life." Traditionally, it was used for medicinal purposes, from slowing aging to relieving congestion and joint pain. Today, whiskey is available in various forms, including single malt, scotch, bourbon, and rye, each distinguished by its production process. While modern research suggests potential health benefits from moderate whiskey consumption, it's crucial to acknowledge the serious health risks associated with excessive alcohol intake.
Nutritional Profile of Whiskey
A 1.5-ounce serving of 100-proof whiskey contains:
- Calories: 123
- Protein: 0 grams
- Fat: 0 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Whiskey also provides trace amounts of phosphorus, thiamine (Vitamin B1), zinc, iron, and niacin (Vitamin B3). Moreover, it contains ellagic acid, an antioxidant also found in berries, which may have cancer-fighting and tumor-reducing properties, though further research is needed. Notably, whiskey contains no carbohydrates or sugar, and its ellagic acid content may help reduce bodily inflammation and lower the risk of obesity.
Potential Health Benefits of Moderate Whiskey Consumption
Research indicates that moderate whiskey consumption may offer several health benefits:
Heart Health
Whiskey contains high levels of polyphenols, plant-based antioxidants that may lower the risk of heart disease. These polyphenols can decrease "bad" cholesterol (LDL) and increase "good" cholesterol (HDL) levels, while also reducing triglycerides in the blood. Maintaining healthy cholesterol and triglyceride levels is essential for preventing heart disease and stroke. According to multiple studies, a glass of whisky a day can help reduce your risk of heart disease and heart failure. According to a study by Harvard, a moderate amount of alcohol raises the amount of “good cholesterol” in your blood. Drinking a moderate amount of bourbon per week lowers the risk of cardiovascular disease in men and women.
Read also: Health Effects of Whiskey and Diet
Relief of Cold Symptoms
Whiskey can temporarily widen blood vessels, which may help clear mucus congestion in the sinuses and chest, aiding the body in fighting sickness and infection. This effect can also alleviate other cold or flu symptoms, such as coughing or wheezing. The alcohol in whiskey can act as a mild decongestant, opening up blood vessels and improving blood flow. This may help with nasal congestion and sinus pressure, giving you some temporary relief when you’re dealing with a cold. Bourbon dilates the blood vessels acting as a decongestant, while the rest of the ingredients have properties that help alleviate cold symptoms.
Immune System Support
Some studies suggest a link between moderate alcohol consumption and improved immunity and vaccine responses. These studies indicate lower rates of the common cold, faster bacteria removal, and better antibody response in moderate drinkers compared to non-drinkers. However, more research is necessary to fully understand this effect.
Brain Health
The antioxidants in whiskey may help maintain a healthy chemical balance in the brain. Research suggests that small amounts of whiskey, particularly aged varieties, can increase activity in the brain's GABA neurotransmitter, which is responsible for nervous system function and memory. One study found that individuals who consumed one to six drinks weekly had a lower risk of dementia than non-drinkers. Another study showed that moderate alcohol intake might reduce cognitive decline in people with Alzheimer’s Disease.
Other potential benefits
Whiskey contains ellagic acid, which helps absorb rogue cells in your body. The sugar in the drink is simple sugar, which is quickly processed by the body. This can help promote weight loss. A glass of whisky can take off the edge. Alcohol is known for calming the nerves. This is extremely beneficial for people with high stress or anxiety. However, alcohol should not be used as the only way to de-stress. The sweet drink has been shown to reduce the chances of diabetes by up to 40%. According to a study, a moderate amount of whisky can improve your body’s ability to regulate insulin and glucose levels. This is because of all the simple sugars in the drink, which are easy to process. A 2003 study states that adults who consumed one to six glasses of whisky a week were half as likely to suffer dementia as non-drinkers and heavy drinkers. If you are feeling nauseous, a post-meal whisky may help ease your stomach. Since whisky is a high-proof, it stimulates your stomach enzymes. This gets your digestive system moving fast. Whisky significantly reduces blood clotting. Whisky is a natural blood-thinner. Therefore, enjoying some whisky once in a while can reduce your risk of developing blood clots.
Risks of Excessive Whiskey Consumption
While moderate whiskey consumption may offer some benefits, excessive drinking poses significant health risks:
Read also: Mediterranean Diet and Alcohol
Heart Problems
While small to moderate doses of whiskey may benefit the heart, heavy alcohol use can lead to high blood pressure, high cholesterol, and heart disease.
Mental and Cognitive Health
Excessive alcohol consumption can disrupt memory formation and lead to cognitive decline. It is also linked to depression, anxiety, and alcohol dependence.
Liver Damage
Because the liver breaks down alcohol in the body, heavy drinking can lead to liver disease. High amounts of alcohol cause fatty deposits in the liver and scarring, which can eventually cause liver failure.
Cancer Risk
Studies show that excessive alcohol consumption can increase the risk of various cancers, including cancer of the mouth, throat, esophagus, liver, colon, pancreas, and breast.
Immune System Function
High amounts of alcohol can weaken the immune system, reducing the body’s ability to fight off infection and raising the risk of chronic diseases.
Read also: Keto-Friendly Alcohol: Whiskey
Pregnancy Concerns
Any amount of alcohol consumption during pregnancy can cause problems with a baby’s growth.
Addiction
One of the most significant risks of drinking whiskey, or any alcohol for that matter, is the potential for alcohol dependency or addiction. Over time, this can turn into an addiction, where you may find it difficult to stop drinking even when it negatively affects your life.
Whiskey and Weight Loss: What You Need to Know
If you are trying to lose weight, you can boost your efforts by cutting back on alcoholic drinks. Alcohol can cause weight gain in a couple of ways. First, alcohol is high in calories. Some mixed drinks can contain as many calories as a meal, but without the nutrients. Second, you also may make poor food choices when you drink. While you do not have to entirely cut out alcohol, you may need to consume it more mindfully. You should watch the number, and type, of drinks you choose. You will also want to keep an eye on how drinking affects your eating habits. So, how much can you drink if you are trying to lose weight? Health experts recommend that anyone who drinks should do so in moderation. This means no more than 1 drink per day for women and no more than 2 drinks per day for men. You may want to drink even less than that to lose weight. Keep in mind that alcohol has empty calories. This means it has calories (7 per gram versus 4 per gram for carbohydrate and protein) but no nutrients. In order to drink alcohol while cutting back on calories, you need to plan it into your daily calorie count so you do not go over. Remember that when you drink alcohol, you are replacing potentially healthy, and filling, food with calories that will not fill you up.
Calorie comparison
When choosing what to drink, check serving size and calories. Here is a quick comparison of some common alcoholic drinks:
- Regular beer, about 150 calories for a 12-ounce (355 mL) glass
- Light beer, about 100 calories for a 12-ounce (355 mL) glass
- Beer, higher alcohol or craft, 170 to 350 calories for a 12-ounce (355 mL) glass
- Wine, about 100 calories for a 5-ounce (145 mL) glass
- Distilled alcohol (gin, rum, vodka, whiskey), about 100 calories for a 1.5-ounce (45 mL) serving
- Martini (extra dry), about 140 calories for a 2.25-ounce (65 mL) glass
- Pina colada, about 380 calories in a 7-ounce (207 mL) glass
Pay attention to what else goes in your drink. Many mixed drinks include juices, simple syrup, or liqueur, which add extra calories quickly. Look for lower calorie options, such as a splash of juice and soda water. You may want to skip mixed drinks completely and stick with beer or wine. Portion size is something else you should keep an eye on. Know what a standard drink looks like:
- 12 ounces (355 mL) of beer
- 5 ounces (145 mL) of wine
- 1.5 ounces (45 mL, or one shot) of hard liquor
The sizes of alcoholic drinks at a restaurant or bar are often larger than the standard amounts listed above. In some cases, 1 drink may actually have 2 or more servings of alcohol and calories. If you are served a drink that is larger than the standard size, skip a second drink. At home, use a jigger when mixing drinks, and serve them in smaller glasses. It will feel like you are having more. Drinking on an empty stomach will make you feel tipsy more quickly. This can lead to eating or drinking more than you want to. Having some food before you drink will help your stomach absorb the alcohol more slowly and help you make better choices. Studies show that people tend to make poor food choices when drinking alcohol. To avoid piling on the calories after a drink or two, have some healthy snacks ready to eat when you get home or make plans to have a healthy meal after your drink. Good snack choices include fruit, air-popped popcorn, or hummus and veggies. Just like eating too fast can lead to overeating, gulping down drinks may cause you to drink more. Sip your drink slowly, putting it down in between sips. When you are done, have a non-alcoholic drink, such as water or low-calorie soda, before having more alcohol. The best way to control calories from drinking is to limit how much you drink. Before you go out, set a limit for yourself and stick with it. It is OK to turn down a drink you do not want or refuse a top-off on your wine glass. You can skip drinking altogether and volunteer to be the designated driver.
Whiskey and weight management
While drinking whiskey should not substitute a healthy diet and exercise, studies have shown that it can help with weight loss. It comes as no surprise that drinking a swig of bourbon is known to calm nerves and reduce stress by slowing activity. The good cholesterol, or high-density lipoprotein (HDL), increases when you consume whiskey. The ellagic acid in bourbon helps prevent our DNA from connecting with cancer-causing compounds, such as nitrosamines.
If you are on a keto diet, it means that you want to go for alcoholic beverages that have little to no carbs; lucky for you, most hard liquors contain little or no carbs at all (9). Whiskey and vodka are good examples of hard liquor. Drinking liquor is also known to deepen your level of ketosis but slows down weight loss in the process.
Compared to other alcoholic drinks, whiskey could be a better option if you are looking to lose weight. This is due to the fact that it contains no carbohydrates, fats, and sugars, and all its calories come from alcohol. Although whiskey is made from natural sugars, during the process of fermentation and distillation, the sugars are converted into ethyl alcohol, thus the reason it does not have sugar, carbs, or fats. When whiskey is looked at individually and not being compared to other alcoholic beverages, it does promote weight gain by increasing the number of empty calories and by increasing hunger and appetite levels.
Responsible Consumption and Recommendations
The CDC's 2020-2025 Dietary Guidelines for Americans recommend that adults of legal drinking age can choose not to drink, or to drink in moderation by limiting intake to 2 drinks or less in a day for men or 1 drink or less in a day for women, on days when alcohol is consumed. The Guidelines also do not recommend that individuals who do not drink alcohol start drinking for any reason and that if adults of legal drinking age choose to drink alcoholic beverages, drinking less is better for health than drinking more.
If you or someone you love is concerned about how much you drink, you cannot control your drinking or your drinking is causing problems at home, work, or school, contact your health care provider.