Common Drinks with Approximately 20% ABV
While many people associate alcohol with standard beer or wine, several beverages have an alcohol by volume (ABV) hovering around 20%. These typically fall into the categories of fortified wines and certain liqueurs, and even some traditional spirits. Understanding these drinks is the first step in managing their role in your diet.
Fortified Wines
Fortified wines are created by adding a distilled spirit, usually brandy, to a base wine. This process increases both the alcohol content and the sweetness of the final product. Some well-known examples that often reach the 20% ABV mark include:
- Port: A sweet Portuguese wine, typically red, enjoyed as a dessert wine.
- Sherry: A Spanish fortified wine that can range from dry to very sweet.
- Marsala: An Italian fortified wine used for both drinking and cooking.
Liqueurs
Liqueurs are sweetened spirits flavored with various fruits, herbs, or creams, and their ABV can vary widely. Several popular liqueurs fall within or near the 20% range:
- Frangelico: A hazelnut-flavored liqueur that is typically 20% ABV.
- Tia Maria: A coffee liqueur with a chocolate and vanilla flavor profile, around 20% ABV.
- Midori: A melon liqueur, often found at or near 20% ABV.
Soju
Soju is a traditional Korean distilled spirit often made from rice, wheat, or sweet potatoes. It is commonly found with an ABV of around 20%, though it can vary. Soju has a smooth, clean, and slightly sweet taste and is often enjoyed neat or as a base for cocktails.
Mead
Mead, one of the oldest alcoholic beverages, is made from fermenting honey and water. Its ABV can vary significantly, with some versions reaching up to 20% or even higher.
Nutritional Breakdown and Comparison
When evaluating these beverages from a nutritional perspective, it's essential to consider calories and sugar content, which can add up quickly. A gram of pure alcohol contains 7 calories, nearly as many as a gram of fat. This table provides a general comparison, but specific brands and preparations can vary.
| Drink Type | Typical ABV | Calories (per standard serving) | Nutritional Impact |
|---|---|---|---|
| Fortified Wine (Port) | ~20% | ~150-170 (per 3 oz) | High in sugar and calories, but some types may offer antioxidants. |
| Liqueur (Frangelico) | ~20% | Varies greatly, can be high due to sugar | High sugar and calorie content; offers minimal nutritional benefits. |
| Soju | ~20% | ~60 (per shot) | Relatively lower calorie per shot compared to other high-ABV drinks, but still offers empty calories. |
| Mead | 5.5-20.5% | High due to honey content | High in calories and sugar; nutritional value is limited. |
The Problem with 'Empty Calories'
Alcohol's calories are considered 'empty' because they offer no nutritional benefit to the body. For individuals on a diet, these calories can contribute to weight gain without providing essential vitamins, minerals, or nutrients. Moreover, the body prioritizes metabolizing alcohol, which is considered a toxin, over other nutrients. This can temporarily slow down the body's fat-burning processes. The calories from alcohol are in addition to a person's regular food intake, meaning they can significantly increase overall calorie consumption without being particularly filling.
How 20% Alcohol Affects Your Nutrition Diet
Consuming drinks with around 20% alcohol has several direct and indirect impacts on a healthy diet:
Impaired Nutrient Absorption
Excessive and regular alcohol intake can interfere with the body's ability to absorb and utilize crucial vitamins and minerals, including B vitamins (like thiamine and folate), vitamin A, and zinc. This can lead to nutritional deficiencies, even if you are eating a balanced diet.
Poor Food Choices
Drinking alcohol can lower inhibitions and affect judgment, often leading to unhealthier food choices. Studies have shown that consuming alcohol can increase the desire for junk foods high in salt, sugar, and fat, both during and after drinking. These cravings can further derail a carefully planned nutrition diet.
Increased Calorie Intake
Mixing high-ABV spirits with sugary juices or sodas can add even more empty calories to your drink. This significantly increases the caloric load of a single beverage, making it easier to exceed daily calorie limits without realizing it. A single mixed drink can sometimes contain as many calories as a small meal.
Tips for Mindful Consumption
If you choose to consume alcoholic beverages, especially those with a higher ABV like 20%, mindful habits can help mitigate some of the negative effects on your diet:
- Set Limits: Decide on your limits before you start drinking and stick to them.
- Eat First: Always eat a solid, nutritious meal before drinking. Eating foods rich in protein and fiber, like lean protein and whole grains, can help slow alcohol absorption.
- Hydrate: Alternate alcoholic drinks with water or other non-alcoholic, low-calorie beverages.
- Choose Wisely: If you're mixing, opt for calorie-free mixers like soda water instead of sugary sodas or juices.
- Track Intake: Monitor your consumption. Apps or a simple journal can help you stay mindful of how much you're drinking.
Conclusion
While fortified wines, liqueurs, soju, and mead are all potential answers to the question of what drink has 20% alcohol, their impact on a nutrition diet is more significant than simply their ABV. The high concentration of empty calories and potential for increased sugar intake means they should be consumed in moderation. By being mindful of your intake and making informed choices, you can better manage the effect of alcohol on your health and dietary goals. Ultimately, prioritizing nutritional intake from food while treating high-alcohol beverages as an occasional indulgence is the wisest approach for maintaining a balanced lifestyle.
For more information on the effects of alcohol on nutrition, consult authoritative sources like the National Institute on Alcohol Abuse and Alcoholism (NIAAA): rethinkingdrinking.niaaa.nih.gov.
