Alcohol (ethanol)
A psychoactive, calorie-containing substance (7 kcal/g) produced by sugar fermentation and processed by the liver, whose health effects are now questioned even at moderate intake.
Alcohol (ethanol) is produced by the fermentation of sugars. It is at once a psychoactive substance (a nervous system depressant), a toxin and a source of “empty” calories: 7 kcal/g (almost as much as fat), with no nutrients at all. The liver metabolises it as a priority, putting other metabolic functions on hold.
A fresh angle (the end of the “healthy glass of wine” myth): a major scientific reversal. For decades it was believed that moderate drinking (especially red wine) protected the heart (the “French paradox”, resveratrol). That consensus has collapsed
- The studies that showed a benefit had methodological biases (the “non-drinkers” included former drinkers who were ill, skewing the comparison)
- In 2023, the WHO stated that no level of alcohol consumption is without risk to health: the “safe” level is zero
- Alcohol is classed as a carcinogen (group 1) by the IARC, even at low doses (cancers of the breast, mouth, oesophagus, liver, colon, etc.)
The supposed moderate cardiovascular benefit, if it exists, is far outweighed by the risks (cancers, dependence, accidents, liver, brain). No authority recommends drinking for health.
Metabolic effects (the nutrition angle):
- Empty calories: alcohol provides calories without fullness, so it is “added” to your other intake and encourages weight gain (“beer belly”)
- Liver priority: the liver deals with alcohol first, pausing fat oxidation, hence fat storage. It contributes to fatty liver
- Triglycerides: alcohol pushes them up
- Disrupted sleep: alcohol makes you drowsy but degrades sleep quality (less REM sleep, waking in the night)
- Nutrient depletion: it depletes B1 (thiamine), magnesium and zinc
A social and practical nuance: alcohol has a strong cultural and social dimension. The message is not preachy but informative: there is no “healthy” dose, and cutting down is beneficial. Everyone decides according to their own values, with the facts in hand.
Sources: wine, beer, spirits, cider: all contain ethanol, and a “lesser evil” does not really exist (it is the dose of ethanol that counts).