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アルコールの種類 ~血糖値・尿酸値への影響は?~

「蒸留酒(焼酎など)なら血糖値を上げないから大丈夫」という方がいらっしゃい
ます。
日本酒、ビール、ワインなどの醸造酒は糖質を含み、焼酎、ウイスキーなどの
蒸留酒は糖質を含みません。
ここから「糖質を含む日本酒は血糖値を上げて、蒸留酒(焼酎)は上げない」
ということを言われる方もいらっしゃいますが、血糖値は糖質量だけに左右
されるのではなく、アルコールの濃度やインスリン分泌などへの影響も考慮
する必要があります。

どのアルコールも大きな差はないといわれていますので、適量を守るように
しましょう。
 
また、尿酸値が高い方で「プリン体の多いビールはさけ、焼酎にしている」という
方がいらっしゃいます。
尿酸はプリン体の分解により生じます。特にビールは他のアルコールに比べ
プリン体が多く含まれます。

「ビール以外のアルコールなら飲んでも大丈夫」と考える方もいますが、
アルコール量が増えると痛風発作の発症頻度が高くなります。
痛風(高尿酸血症)の原因の1つは、多量の飲酒でもあるので、どのアルコール
でもたくさんにはならないようにしましょう。
 

参考:日本栄養士会 健康増進のしおり

アルコールと肥満

アルコールはエンプティカロリーといわれ、ほとんど栄養素が含まれて
いません。
栄養バランスがくずれるばかりか食欲を増進させる働きがあるため、
つまみ量が増えて太る原因になります。
アルコールは脂肪の代謝を抑制する働きもあり、飲酒量が増えると
体脂肪が減りにくくなります。
適度な量を楽しむくらいにしておきましょう。
 
ごはん1杯分とアルコールのカロリーの比較
 
エネルギー
たんぱく質
脂質
炭水化物
食物繊維
ビタミンB1
ごはん1杯
(150g)
252kcal
3.8g
0.5g
55.7g
0.5g
0.03mg
ビール500ml
202kcal
1.5g
微量
15.6g
0g
0mg
焼酎80ml、
ソーダ120ml
158kcal
0g
0g
0g
0g
0mg
日本酒1合
(180ml)
185kcal
0.7g
微量
6.5g
0g
微量
ウイスキーダブル
(60ml)
135kcal
0g
0g
0g
0g
0mg
ワイン赤1杯
(100ml)
73kcal
0.2g
微量
1.5g
0g
0mg
 
健康日本21では、節度ある適度な飲酒は、アルコールにして1日20g程度と
されています。
健康や死亡率をふまえ、「節度ある適度な飲酒」が奨められています。
 
適度な飲酒量の目安(アルコール換算20g)
・ビール中ビン1本(500ml)
・ワイングラス2杯(200ml)
・日本酒1合弱(160ml)
・焼酎1/2合弱(70ml)
・ウィスキー・ブランデーダブル(60ml)

※1日アルコール20gの理由として、1日当たりのアルコール量が男性10~19g、
女性は9gまでが最も死亡率が低く、飲酒量の増加に伴い死亡率が増加している
ことに基づいています。

参考:日本栄養士会 健康増進のしおり

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