Beer Drinking: Benefits And Drawbacks For Your Health

Beer is a popular alcoholic drink that has been consumed for thousands of years. It is made by brewing and fermenting cereal grains with yeast, hops, and other flavouring agents. While drinking beer in moderation may have some health benefits, excessive consumption can lead to serious health issues.

Nutritional Information

Beer contains a variety of B vitamins and minerals due to being made from cereal grains and yeast. These include:

- Magnesium

- Potassium

- Selenium

- B vitamins

- Potassium

- Calcium

- Thiamine

- Iron

- Zinc

Positive Health Effects

Drinking one or two standard beers per day may have the following positive health effects:

- Heart health: Drinking one alcoholic beverage per day or drinking alcohol on at least 3 to 4 days per week is a good rule of thumb for people who drink alcohol. Light to moderate alcohol consumption (one to two drinks per day) reduces the risk of coronary heart disease, atherosclerosis, and heart attack by approximately 30% to 50% when compared with non-drinkers.

- Blood sugar control: Light to moderate alcohol intake may improve blood sugar control, an issue for many people with diabetes. Several studies have found that light to moderate alcohol intake appears to reduce insulin resistance — a risk factor for diabetes — as well as the overall risk for developing type 2 diabetes.

- Bone density: Low to moderate beer intake may be linked to stronger bones in men and postmenopausal women. A 2021 review published in Nutrients found that drinking beer was associated with increased bone mineral density for both men and women.

- Dementia risk: Light to moderate alcohol intake may lower the risk of dementia. However, heavy alcohol intake can instead increase the risk.

Negative Health Effects

Heavy and binge drinking can lead to the following negative health effects:

- Increased risk of death: Heavy and binge drinkers have a higher risk of early death than moderate drinkers and non-drinkers.

- Alcohol dependence: Frequent alcohol consumption can lead to dependence and alcohol use disorder.

- Depression: Research suggests heavy and binge drinkers have a significantly higher risk of depression compared with moderate drinkers and non-drinkers.

- Liver disease: Drinking more than 30 grams of alcohol per day can raise your risk of liver diseases like cirrhosis, a condition characterised by scarring.

- Weight gain: A standard 12-ounce (355-mL) beer contains around 153 calories, so consuming multiple drinks can contribute to weight gain.

- Cancer: Research associates any alcohol intake with an increased risk of cancers, including throat, mouth, breast, and oesophageal cancer. According to the National Cancer Institute, an estimated 3.5% of cancer deaths in the United States (about 19,500 deaths) were alcohol-related.

May improve heart health

Drinking beer may improve heart health, but only when consumed in moderation. The recommended amount is one 12-ounce can (355 mL) of regular beer per day for women and two for men. Excessive drinking can increase the risk of heart disease, among other cardiovascular issues.

Beer is thought to help prevent heart disease by increasing high-density lipoprotein (HDL), also known as "good cholesterol". HDL helps to remove cholesterol from the body. The vitamin B6 (pyridoxine) in beer can also help lower homocysteine levels, a chemical considered a risk factor for heart disease.

Several studies have found that light to moderate beer and alcohol intake may be associated with a lower risk of heart disease. A 12-week study found that moderate beer intake (one drink per day for women and two drinks per day for men) improved the antioxidant properties of HDL and the body's ability to remove cholesterol. Another large review found that low to moderate beer intake (up to one drink per day for women and up to two for men) could lower the risk of heart disease to a similar extent as wine.

However, it's important to note that these potential benefits are related to light to moderate intake only. Heavy alcohol consumption can increase the risk of heart disease and stroke.

May improve bone density

Beer is a popular alcoholic drink that has been consumed for thousands of years. It is made by brewing and fermenting cereal grains with yeast, hops, and other flavouring agents.

Drinking beer in moderation (one to two standard beers per day) may have some health benefits, including a potential increase in bone mineral density.

Drinking beer in moderation has been linked to increased bone mineral density in both men and women. A 2021 review published in Nutrients found that drinking one beer per week was associated with a lower risk of hip fracture. However, more research is needed to confirm this and evaluate whether the benefits outweigh the potential negative effects of beer consumption.

A 2019 study found that postmenopausal women from South Korea who drank beer two to three times per week had higher bone density than those who did not drink. Another study found that elderly men who drank one alcoholic drink per day maintained better general thinking ability in their late 70s and 80s compared to non-drinkers.

However, it is important to note that excessive drinking can lead to negative health consequences, including an increased risk of osteoporosis. Therefore, it is crucial to consume beer in moderation and not engage in excessive drinking.

May disrupt sleep

Drinking beer can have a detrimental effect on sleep quality. The alcohol in beer can slow down reflexes and impair balance, memory, and sleep. It can affect the brain's communication pathways and its ability to process information.

Even light drinking can have an impact. A 2018 study found that men who drank two or fewer servings of alcohol and women who drank one or fewer servings experienced a 9.3% decrease in sleep quality. This is because the liver has to work to metabolise the alcohol, which can result in disrupted sleep.

Drinking beer, therefore, can have a negative impact on sleep, even in small amounts.

May cause digestive issues

Drinking beer can cause digestive issues. Alcohol is first broken down in the stomach, promoting an increase in digestive juices. It also irritates the small intestine and colon, where it is further broken down and absorbed. It can also affect the normal speed at which food moves through the digestive tract, which may result in abdominal pain, bloating and diarrhoea.

When consumed in large amounts, alcohol can cause intestinal inflammation and issues within the gastrointestinal tract and the liver. It can negatively alter the bacteria in your gut and permeate the lining of the intestine (leaky gut syndrome), making the body even more susceptible to alcohol-related diseases, including alcoholic fatty liver disease.

However, some research suggests that due to beer's fermented compounds, this alcoholic beverage could potentially benefit your gut health. A 2020 study in Molecules found that moderate consumption of beer was associated with a lower risk of hip fracture and increased bone mineral density for both men and women.

May increase the risk of chronic diseases

Drinking beer can increase the risk of chronic diseases, especially when consumed in large amounts. Here are some of the chronic diseases that beer consumption can lead to:

• Cardiovascular diseases: Drinking beer in large amounts can increase the risk of cardiovascular diseases such as heart disease, atherosclerosis, and heart failure. Excessive drinking can also lead to high blood pressure and stroke.
• Cancer: According to the National Cancer Institute, there is a clear link between alcohol consumption and an increased risk of certain types of cancer, including head and neck cancer, esophageal cancer, and breast cancer. Even moderate drinking can increase the risk of these cancers.
• Liver diseases: Heavy drinking can cause liver problems, including steatosis (fatty liver) and liver failure.
• Neuropsychiatric diseases: Excessive drinking can increase the risk of neuropsychiatric disorders and impair cognitive function.
• Pancreatitis: Alcohol causes the pancreas to produce toxic substances, which can lead to pancreatitis, a dangerous inflammation of the pancreas.
• Immune system dysfunction: Chronic drinking weakens the immune system, making individuals more susceptible to diseases like pneumonia and tuberculosis.

Frequently asked questions