If you’re on a weight loss journey, you may be familiar with the piece of advice, “Don’t drink your kilojoules.”
It’s true that drinks like fizzy drinks, fruit juice, energy drinks, and, yes, wine are all high in “empty” kilojoules – kilojoules that provide little to no nutritional value. But many of us crave a glass of wine every now and then. In fact, women are drinking more than ever.
We look at the kilojoules in wine, if wine slows down weight loss and how to reduce the impact of alcohol on your body.
How many kilojoules are in a glass of wine?
There isn’t one single answer to this question. Different varieties of wine have different kilojoule values. That can make things tricky, especially if you love a glass of wine but have no clue what the difference is between a merlot, a shiraz, and a sangiovese.
However, being conscious of the kilojoules in the alcohol you are drinking "goes a long way to limiting empty kilojoules and mitigating potential weight gain as a result,” explains Dr Ben Condon, doctor at Juniper.
To make your life a bit easier, we’ve compiled a list of some of the most popular types of wine, along with how many kilojoules you can expect in an average restaurant serving of wine of about 150ml (this is not the same as a standard drink, which is smaller).
- Alcohol-free wine: 37kJ
- Prosecco: 334kJ
- Champagne: 397kJ
- Riesling: 493kJ
- Sauvignon blanc: 497kJ
- Pinot noir: 506kJ
- Semillon: 506kJ
- Cabernet sauvignon: 510kJ
- Merlot: 510kJ
- Shiraz: 510kJ
- Pinot gris: 510kJ
- Chardonnay: 514kJ
- Rose: 527kJ
- Sangiovese: 527kJ
- Burgundy: 531kJ
- Dry dessert wine: 656kJ
Does wine make you gain weight?
Drinking wine in moderation is unlikely to directly cause weight gain. You may have even heard that small amounts of wine can affect our risk of heart disease and diabetes, but that evidence is changing.
“Many of us have been told that lower levels of alcohol consumption (0.5-1 standard drinks per day) provided some protection against heart disease and type 2 diabetes,” Dr Condon says. “There is now greater uncertainty about the accuracy of the evidence that was previously thought to support this ‘protective effect’.”
The World Health Organization says there is no safe amount of alcohol when it comes to your health.
And as for weight gain? The more you drink, the more likely it is. When you drink a bit too much, a bit too often, extra fat accumulates around the stomach area and you may start to notice what’s referred to as a wine belly.
How reduce the impact of alcohol
Drinking while on a weight loss journey is all about being conscious of what you drink and how much you drink.
Even if drinking alcohol doesn’t slow down your weight loss, it’s still has a bunch of other health risks, including high blood pressure, heart disease and stroke, liver disease, and some cancers, reports Better Health Victoria.
If you are partial to a drop (like many of us are), there are ways to minimise the impact of wine on your waistline.
1. Drink in moderation
Sounds obvious, we know, but moderation is key when it comes to wine or any other type of alcohol.
“While not drinking any alcohol is preferable from a health outcomes perspective, it is important to recognise it may be difficult for many people to cut out alcohol completely,” Dr Condon says.
“We encourage moderation and a common-sense approach, limiting your alcohol intake to no more than 10 standard drinks a week and no more than four standard drinks on a given day.”
This is in line with Australian government alcohol guidelines.
2. Always eat before you drink
Drinking on an empty stomach is never a good idea. Not only will the alcohol affect you more as it passes directly into your bloodstream, it will also impact your ability to make smart food choices.
Alcohol can make you feel hungry. And when drinking, not only are you likely to eat more, you’re also more likely to eat foods packed with salt, sugar and fat, reports Alcohol Think Again.
After all, who hasn’t craved a big burger or an extra-cheese pizza after a night out? To help prevent these cravings, make sure you have a nutritious meal before heading out.
3. Stay hydrated
If you’re planning to have a few drinks—say it’s your birthday or a girls’ night out—remember to alternate each drink with a glass of water. It’s a foolproof way of pacing yourself and it might even help prevent a nasty hangover the next day.
4. Opt for lower-kilojoule drinks
Is your drink of choice a margarita or large pale ale? Sugary cocktails and pints of beer are some of the highest-kilojoule options.
Check the list above to know the kilojoules in your favourite glass of wine. If you prefer spirits or beer, check out the difference in these options:
- Vodka soda (236ml): 343kJ
- Light beer (350ml bottle or can): 430kJ
- Tequila soda (355ml): 460kJ
- Vodka martini (177ml): 502kJ
- Bloody mary (295ml): 523kJ
- Full-strength beer (350ml bottle or can): 640kJ
As we get older, it gets harder to maintain a healthy weight. A balanced diet and exercise becomes more important than ever. Better Health Victoria recommends we make small, achievable changes to our lifestyle.
If you’re concerned about your weight loss or alcohol habits, speak to your GP.
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