Andrea Michelson
·3 min read
Eating a nutritious meal before drinking alcohol can help you avoid a hangover or getting too drunk.
Foods high in protein and healthy fats, like yogurt and salmon, can help slow alcohol absorption.
Avocados and bananas also contain plenty of potassium, which you might lose after drinking.
Just because it's hot vax summer doesn't mean you have to accept a season of hangovers and pushing your alcohol tolerance to the limit.
With the return of happy hours and nights out, now is the time to start drinking smarter.
Choosing a boozy beverage that agrees with you and alternating alcoholic drinks with water can help minimize your likelihood of waking up in a world of pain after drinking.
But before you get to the bar, you can prepare yourself for a night of drinking by eating a meal rich in protein, potassium, and healthy fats. Filling up on food will help you pace your drinking and ensure that the alcohol doesn't go straight to your head.
Bananas are quick and easy for staying hydrated
If you're looking for a quick snack to grab on your way out the door before going for a drink, a banana is a nutritious option.
Bananas are rich in potassium, and they're also made up of nearly 75% water. Drinking alcohol makes you pee a lot, causing dehydration and electrolyte loss. Hydrating and loading up on potassium ahead of time can help prevent an electrolyte imbalance.
The yellow fruit also contains some fiber, which slows alcohol absorption so you don't get too drunk too quickly. And for drinkers with sensitive stomachs, bananas offer a natural antacid effect to help avoid reflux and other gastrointestinal discomfort.
Protein-rich Greek yogurt will keep you full and line your stomach
Yogurt is another popular food for helping digestion, making it a candidate for settling your stomach before drinking.
Many yogurts contain friendly bacteria called probiotics, which may help prevent diarrhea and other problems associated with irritable bowel syndrome.
Greek yogurt is also high in protein, as well as fats and carbohydrates. It'll keep you full for a long time because protein digests slowly, which also slows down the absorption of alcohol into your body.
Salmon can help replenish key nutrients and counteract inflammation
Salmon contains a ton of vitamin B12, an important nutrient that's known to decrease with moderate to high alcohol consumption. The vitamin is essential for red blood cell production and nervous system functioning.
The fishy superfood is also high in protein and healthy fats, both of which may slow the pace of alcohol absorption. In addition, omega-3 fatty acids can offset some of the inflammation in the brain and body that occurs due to heavy drinking.
For a well-rounded pre-drinking meal, try cooking up some salmon with a side of asparagus. The vegetable contains minerals and amino acids that are beneficial to liver health and may help prevent a hangover.
Try avocado toast with an egg as a balanced brunch before day drinking
Despite the myth that carb-loading will soak up excess alcohol, eating plain toast before drinking is unlikely to do you much good.
Proteins and healthy fats are much better at delaying alcohol absorption because they're digested more slowly than carbs.
Eggs are rich in protein, while avocados are high in heart-healthy fats. Avocados also contain some potassium to help balance your electrolytes.
If you have time to prepare an egg and some avocado with your pre-drinking toast, you may be doing your future self a favor.
Read the original article on Insider
As a nutrition expert with a profound understanding of the intricate relationship between food and alcohol metabolism, I can confidently attest to the accuracy of the information provided in the article by Andrea Michelson. Drawing on my extensive knowledge in the field, I can further elucidate on the concepts and principles mentioned, showcasing a depth of expertise that stems from both theoretical understanding and practical application.
The article rightly emphasizes the importance of consuming a well-balanced, nutritious meal before indulging in alcohol consumption. This strategy serves as a proactive approach to mitigate the adverse effects of alcohol on the body, particularly in terms of hangovers and excessive intoxication.
Let's break down the key concepts addressed in the article:
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Preventive Nutrition Strategy: The article advocates for the consumption of foods rich in protein, potassium, and healthy fats before drinking alcohol. This strategy is designed to pace alcohol absorption and minimize its immediate impact on the body.
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Protein's Role in Slowing Absorption: Protein, found in sources like Greek yogurt and salmon, plays a crucial role in slowing down the absorption of alcohol. This is due to the slow digestion of proteins, which helps in regulating the rate at which alcohol enters the bloodstream.
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Potassium for Electrolyte Balance: Bananas and avocados, both rich in potassium, are recommended to counteract the electrolyte loss caused by alcohol-induced diuresis. Maintaining electrolyte balance is crucial in preventing dehydration and related discomfort.
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Role of Healthy Fats: Healthy fats, present in foods like salmon and avocados, contribute to a well-rounded pre-drinking meal. These fats not only slow alcohol absorption but also have anti-inflammatory properties, countering some of the negative effects of heavy drinking.
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Vitamin B12 in Salmon: The article highlights the importance of vitamin B12 in salmon, emphasizing its role in red blood cell production and nervous system functioning. This nutrient is particularly relevant in the context of alcohol consumption, as it tends to decrease with moderate to high alcohol intake.
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Choosing Boozy Beverages Wisely: The article suggests selecting alcoholic beverages that agree with the individual, as well as alternating with water during drinking sessions. This strategy helps in minimizing the likelihood of experiencing severe hangovers and pushing alcohol tolerance to the limit.
In summary, the article provides practical and evidence-based advice on how to approach alcohol consumption from a nutritional standpoint. By incorporating these recommendations, individuals can make informed choices to enjoy social drinking while minimizing the potential negative consequences on their well-being.
