For many, enjoying a drink is a part of socializing or unwinding. However, when trying to lose weight, alcohol consumption often comes under scrutiny. This article delves into a detailed comparison of wine and beer, examining their impact on weight loss, considering various factors from calorie content to lifestyle associations.
Alcohol and Weight Loss: An Overview
Recreational alcohol use may partially drive weight gain. 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. 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 and Carbohydrate Content: A Direct 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 500 calories in a 7-ounce (205 mL) glass
One can of beer contains on average, 13 grams of carbs and 150 calories. One glass of wine contains 4 grams of carbs and 120 calories. But one glass of wine is only 5 fluid ounces, while a beer has 12 fluid ounces. If you were to compare them by volume, 12 ounces of wine would give you on average 8 grams of carbs and 300 calories, which is more than double the calories you’re getting from 12 ounces of beer! Of course, if you’re only focusing on carbs, then wine still wins. But if you’re focusing on calories alone then beer actually seems to be preferable.
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When comparing beer to wine ounce for ounce, beer is the winner. Wine has around 24 calories per ounce, while beer has approximately 13 calories per ounce. However, a typical serving of wine (5oz) contains 118 calories, while a 12oz serving of beer has 147 calories.
The UK Biobank Study: A Deep Dive into Body Composition
The longitudinal UK Biobank study leveraged 1869 White participants (40-80 years; 59% male). Participants self‐reported demographic, alcohol/dietary consumption, and lifestyle factors using a touchscreen questionnaire. Anthropometrics and serum for proteomics were collected. Body composition was obtained via dual‐energy X‐ray absorptiometry.
Methodology
The UK Biobank prospective cohort study gathered baseline data on >500,000 individuals, aged 40-80 years, from 22 assessment centers throughout the United Kingdom between 2007 and 2010. To acquire access to the UK Biobank dataset, the researcher first registered for UK Biobank and subsequently applied for data access through UK Biobank's Access Management System, where the researcher then completed a brief application form and selected applicable data‐fields of interest. UK Biobank periodically collected and published initial and follow up data from participants. As summarized in Figure 1, participants from the UK Biobank cohort who had missing or incomplete data for DEXA imaging, serum biomarkers, the Food Frequency Questionnaire, the International Physical Activity Questionnaire, and demographic information (n = 500,590) were excluded from the study. Thus, in order to improve robustness in the main effect and interaction analyses, all non‐white, Hispanic/Latino participants were excluded from the study (n = 29). Additionally, participants with a significant outlier value on any parameter (n = 47), which was defined as any observation that was greater than three standard deviations from the sample mean, as well as participants who abstained from alcohol (n = 5), were excluded from the analyses.
A subset of participants had a follow‐up visit between August 2012 and June 2013. A visit to the assessment center involved: (1) consent, (2) touchscreen questionnaire, (3) verbal interview, (4) eye measures, (5) physical measures and (6) blood/urine sample collection. Serum biomarkers were also collected, as was DEXA in order to image fat, bone, and muscle. Informed consent was obtained at baseline examinations. The UK Biobank protocol was approved by the North West Multi‐Centre Research Ethics Committee (approval number: 11/NW/0382).
Standard indices that were controlled for in the structural equation model included basic demographics (age, sex, education, socioeconomic status, height) and lifestyle factors (physical activity levels (moderate/vigorous), sleep duration, sunlight exposure, tobacco smoking status). Values were quantified as mean minutes per day. Dietary intake was assessed at three separate assessments in 2008, 2012, and 2014. Specifically, the dietary questionnaire consisted of 29 questions about dietary intake as well as 18 questions about alcohol consumption. More specifically, the whole foods included on the questionnaire were: fresh fruit, dried fruit, raw vegetables and salads, cooked vegetables, oily fish, non‐oily fish, processed meat, poultry, beef, lamb, pork, cheese, bread, and cereal. The alcoholic beverages included on the questionnaire were: beer and cider, red wine, white wine and Champagne, and spirits. Bread, cereal, fruit, and vegetable responses were recorded in integer units (slices per week, bowls per week, pieces per day, and tablespoons per day, respectively). Total intake of meat, fish, and cheese responses were recorded as one of six ordinal categories (“never,”, “less than once a week,”, “once a week,”, “two to four times a week,”, “five or six times a week,”, or “once or more daily”). Total intake of similar food items was combined as follows: grain (bread, cereal), fruit (fresh, dried), vegetables (raw, cooked), and red meat (lamb, beef, pork). Participants were categorized as beer/cider, spirits, red wine, or white wine/Champagne drinkers if ≥75% of each participant's total alcohol intake came from one respective alcohol type. As a finer distinction for wine consumption, a “mixed wine” sub‐group included people who showed the strongest preference for wine but drank roughly equal proportions of red and white wines (defined as <25% difference). Participants who showed no preference for one type of alcoholic drink were categorized as “no preference.”
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DEXA imaging data collection began in May 2014 and occurred approximately 11 months after the follow‐up visit. Compartment measurements included visceral adipose mass (in kilograms (kg)), subcutaneous adipose mass (kg), lean muscle mass (kg), and bone mineral density (g/cm2).
As previously discussed, only participants with at least two of the three Food Frequency Questionnaire assessments were included in the study. To test between‐group differences among alcohol groups for the study measures, contingency chi‐square or, when appropriate, Fisher's exact tests, one‐way analysis of variance (ANOVA), and independent‐samples t‐tests were used. The frequency distributions for continuous variables were assessed, and all nonparametric continuous variables were transformed accordingly. After repetitions of statistical analyses were conducted using first the original variables followed by the transformed variables, however, results were not found to differ significantly. Therefore, the original variables were used for the analyses. Therefore, to best contain type I error at a family‐wise alpha of 0.05, an empirical model‐building approach was utilized in order to select variables that influenced body composition. Specifically, using a backwards‐elimination approach, a full structural equation model first included all variables. Mediation tested whether different types of alcohol consumption was associated with body composition outcomes and whether changes in serum biomarkers influenced these associations, while controlling for demographics, height, and lifestyle variables.
Key Findings
Greater beer/spirit consumptions were associated with greater visceral adiposity (β = 0.069, p < 0.001 and β = 0.014, p < 0.001, respectively), which was driven by dyslipidemia and insulin resistance. In contrast, drinking more red wine was associated with less visceral adipose mass (β = −0.023, p < 0.001), which was driven by reduced inflammation and elevated high‐density lipoproteins. Beer/spirits may partially contribute to the “empty calorie” hypothesis related to adipogenesis, while red wine may help protect against adipogenesis due to anti‐inflammatory/eulipidemic effects. Furthermore, white wine may benefit bone health in older White adults.
Participants were first stratified by sex. Approximately 60.8% of the sample showed a strong preference for one alcohol type. In summary, age, physical activity, and smoking status did not influence drinking habits. Men preferred beer or had no preference for one alcohol type while women preferred wine. Adults with lower educational attainment and lower socioeconomic status preferred beer/cider and spirits. Beer drinkers consumed the least amount of total alcohol, while participants with no preference consumed the most. Beer and multi‐alcohol drinkers had the highest levels of “bad” lipoproteins (e.g., triglycerides), HbA1c, as well as markers of liver function (e.g., ALT, AST, GGT), kidney function (e.g., creatinine, cystatin C, urate), and peripheral inflammation (e.g., C‐reactive protein (CRP)) but showed the lowest levels of physiologically beneficial lipoproteins (e.g., Apolipoprotein A (APOA), High‐density lipoproteins (HDL)). Similarly, spirit drinkers also had higher levels of kidney function biomarkers (e.g., urate, cystatin C). Beer drinkers consumed more grains and fewer fruits than most other sub‐groups. Overall, wine drinkers ate fewer processed food. Specifically, white wine drinkers ate fewer red/processed meats and grains than all other sub‐groups except spirit drinkers.
Greater beer consumption over time was linked to greater visceral adipose mass (p < 0.001). Lipoprotein and metabolism factors influenced 54% of the beer consumption‐visceral adipose mass association, including HDL (p < 0.001), urate (p < 0.001), Apolipoprotein B (APOB) (p < 0.005), APOA (p < 0.001), Insulin‐like growth factor I (IGF‐I) (p = 0.02), triglyceride (p = 0.02), and urea levels (p = 0.04). Conversely, greater beer consumption was associated with less lean muscle mass (p = 0.04). Lipoprotein factors as well as markers of peripheral inflammation and kidney/liver functions fully influenced the inverse beer consumption‐lean muscle mass association, including HDL (p < 0.001), urate (p < 0.001), GGT (p < 0.01), and total protein levels (p = 0.02). White wine consumption over time was associated with lean muscle mass (p<0.001) and bone mineral density (p<0.005). Specifically, greater white wine consumption was related to less lean muscle mass, which was fully influenced by lipoprotein factors and markers of kidney and liver functions, including HDL (p<0.001), urate (p<0.01), GGT (p = 0.01), and creatinine (p = 0.03). Greater white wine consumption was also related to greater bone mineral density (p < 0.005). Red wine consumption showed inverse relationships with visceral adipose mass (p<0.001), subcutaneous adipose mass (p<0.001), and lean muscle mass (p<0.001). The inverse red wine consumption‐visceral adipose mass association was fully influenced by lipoprotein and kidney function factors, including HDL (p<0.001), APOA (p<0.001), and cystatin C levels (p<0.001). Similarly, the inverse red wine consumption‐subcutaneous adipose mass relationship was fully influenced by lipoprotein factors and markers of peripheral inflammation and kidney/liver functions, including HDL (p<0.001), cystatin C (p<0.001), APOA (p<0.01), albumin (p = 0.01), CRP (p = 0.01), and GGT levels (p = 0.02). The inverse red wine‐lean muscle mass association was fully influenced by lipoprotein and liver function factors, including HDL (p<0.001) and GGT levels (p = 0.02). Greater spirit consumption was associated with greater visceral adipose mass (p<0.001), subcutaneous adipose mass (p<0.001), lean muscle mass (p<0.01), and bone mineral density (p = 0.01). The spirit consumption‐visceral adipose mass and ‐subcutaneous adipose mass associations were fully influenced by markers of kidney function, including urate (p<0.01 and p = 0.01, respectively) and cystatin C (p = 0.03 and p = 0.02, respectively) levels.
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Socioeconomic and Lifestyle Factors
The researchers relied on The National Health and Nutrition Examination Survey (NHANES) to study the relationship between alcohol type and diet quality. The researchers found that beer-only drinkers boasted much lower HEI scores compared to wine-only drinkers, the study’s reference group. On average, beer-only drinkers scored 3.12 points lower in a fully adjusted multivariable analysis. The scientists also found that beer-only drinkers also seemed to bear the cross of greater socioeconomic and lifestyle disadvantages, including lower income, higher smoking rates, and less overall physical activity. On the other side of the table, wine-only drinkers, who leaned older and more affluent, notched the highest HEI scores and healthier eating patterns. Beer drinkers were more likely to live below the poverty line and engage in unhealthy behaviors, such as smoking and avoiding exercise. Wine drinkers, conversely, were typically older, wealthier, and less likely to engage in heavy drinking.
The Impact on Liver Health
The link between poor dietary quality and liver disease raises some concerns, especially among the beer-only drinkers. Notably, researchers have linked wine consumption to a lower risk of liver fibrosis - compared to beer and liquor.
Practical Tips for Mindful Drinking
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.
- Portion Control: Beer usually comes in single-serving bottles or cans, which helps with portion control. Wine in a hotel minibar is often in single-serving bottles as well, but at home, it’s typically sold in 25oz bottles (equivalent to about five servings). 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.
- Choose Wisely: Opt for the lowest-calorie beer you enjoy. Buy wine in single servings. Choose either wine, beer, or dessert, not all three. Most people don’t burn enough calories to have both. 1-2 servings of alcohol (200-300 calories) are typically lower in calories than dessert.
- Eat Before and During: Eating 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.
- Hydrate: Be sure to get in enough water to stay hydrated.
- Pace Yourself: 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.
- Plan Ahead: 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.
- Consider Mixers: 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.
When to Seek Professional Help
Talk with your health care provider if:
- You or someone you love is concerned about how much you drink.
- You cannot control your drinking.
- Your drinking is causing problems at home, work, or school.