 If experience has taught us anything, it’s that drinking on an empty stomach is a decidedly bad idea, as the risk of texting “hey u up” to your ex and/or waking up the next morning in Reno increases exponentially. But conversely, pregaming with a bunch of wholesome, real foods will help you drink more, stay up longer, ward off a hangover, and keep generally regrettable behavior at bay. We spoke to three registered dietitian nutritionists and spokespeople for the Academy of Nutrition and Dietetics to find out exactly what to eat before you go out drinking. Remember this list the next time you consider stuffing your pre-party face hole with a handful of rainbow Doritos and a Hot Pocket. DONOT6_STUDIO/shutterstock Not just a sad office lunch when you're too lazy to pack a meal like a real grown-up, yogurt is actually a great snack option before you go out. Top the creamy stuff with a sprinkle of granola, says Kim Larson, RDN, CD, CSSD, and you'll get all the important macronutrients in one dish: carbs, protein, and fat. It'll literally stick to your gut, as the food will digest slowly over four to six hours. Brent Hofacker/Shutterstock HummusThrillist TV Wine and Cheeseburger Wine and Cheeseburger: Harley and Lara Pair Falafel with Wine Eat it with a bunch of raw veggies (Larson recommends raw carrots, pea pods, and cucumber sticks), and you'll get all three macronutrients in one simple shot. Just don't have it for dessert. Alcohol depletes your body's vitamin B-12 levels, but salmon has super-high levels of said vitamin (and omega 3’s, because this piece of fish is a gosh darn overachiever). Nutritionist Marina Chaparro, MPH, RDN, CDE, LD says that those B-vitamins “have many physiological functions in the body,” that include the promotion of short-term memory and general neurological function. HandmadePictures/Shutterstock Put on a bathrobe and pour a glass of milk, but leave the coffee liqueur and vodka in the wet bar, because the cow's gift to humanity is actually good for you to pregame with on its own. That’s because milk is high in potassium, which “is lost with excess urination,” says Isabel Maples, RDN. It’s also made of 90% water, so it'll keep you plenty hydrated. And if anyone say drinking milk is childish, you have nothing to be ashamed of. Robyn Mackenzie/Shutterstock “Alcohol changes your body’s stores of glycogen, a quick energy source stored in the liver,” Maples says. Carbs help your glycogen levels stay full, as well as your stomach. The nutritionist suggests you pregame with pasta primavera, but no one’s gonna balk if you make these meatballs instead. “Protein-rich foods take longer to digest, which slows how fast your blood alcohol level goes up,” Maples says. A chicken sandwich is the premier mix of protein and carbs—just make sure to select a “poultry portion that's about the size of your palm,” since only a small serving is necessary. Sure, it’s a little tough to pronounce, but that’s irrelevant when discussing its protein and fiber power. A high-fiber meal that includes quinoa “slows the stomach’s emptying time, which helps ensure that alcohol’s effects don't sneak up and surprise you,” says Maples. ANTHONY TAHLIER PHOTOGRAPHY INC The green, pear-shaped fruit you can mash to make the perfect guacamole is loaded with healthy fats, which are “digested more slowly than carbs,” says Maples. Pro tip: they’re also fantastic on the grill. Like avocado, almond butter is chock-full of good fats, and will help “slow the absorption of alcohol,” says Kristi L. King, MPH, RDN, CNSC, LD. So hit up Whole Foods (or just about anyplace else). All the lazy people with nothing in their houses but cereal and milk are in luck. Not in luck in general because it must suck to live in a house with so few snack choices, but lucky because cereal tends to be fiber-rich, especially ones like Grape-Nuts, and that’ll “provide a good buffer for the alcohol, and will slow its absorption.” Larson recommends low-fat milk, because it’s healthy, and not because she thinks you’re fat. The incredible, edible food that definitely came before the chicken is not only one of the best foods to cure your hangover, it’s also one of the best foods to eat before you do things that cause you to get one in the first place. That’s due to its “essential amino acids needed to help break down some of the alcohol,” according to King. Want more Thrillist? Follow us on Instagram, Twitter, Pinterest, YouTube, TikTok, and Snapchat. Lee Breslouer is a senior writer for Thrillist and doesn't need an excuse to eat eggs. Follow him to a healthy cholesterol level at @LeeBreslouer.
Whether you're a drinker or know someone who is, you are bound to learn something about alcohol on this page. We cover in detail how alcohol is absorbed, metabolized, and affected by eating food. After you've finished reading and watching the videos, you'll have a clear picture of why eating food before and during drinking is a must. FOR DRINKERS,
THE WEB'S MOST INFORMATIVE PAGE!
Whether you're a drinker or know someone who is, you are bound to learn something about alcohol on this page. We cover in detail how alcohol is absorbed, metabolized, and affected by eating food. After you've finished reading and watching the videos, you'll have a clear picture of why eating food before and during drinking is a must. FOR DRINKERS, THE WEB'S MOST INFORMATIVE PAGE!
To better understand how food can affect alcohol absorption and metabolism, we first need to see where the alcohol goes and what the human body does to it.... just follow the numbers to find out*:
To better understand how food can affect alcohol absorption and metabolism, we first need to see where the alcohol goes and what the human body does to it....just follow the numbers to find out*:
Now that you have a good idea of where Wally's wine goes, let's take a look at how food can affect it. Unlike many other drugs, alcohol is not available in controlled formulations; there is no such thing as timed-release Tequila or Chardonnay. Eating food before and during drinking is the only practical way to control alcohol other than the speed and amount of your imbibing. If there is little or no food in your stomach when you drink, the alcohol enters your small intestine rapidly and that is where it is absorbed the quickest...THIS IS NOT A GOOD IDEA. Eating food before or during drinking can reduce your peak blood alcohol level through two known mechanisms.
Having food in your stomach slows the transfer of alcohol from the stomach to the small intestine. This
This slow down of alcohol moving through the liver facilitates more efficient alcohol inactivation (hepatic 1st pass metabolism) before it gets into the main circulation. Overall, less alcohol gets into your circulating blood*.
Food has been found to have another effect on alcohol even AFTER it is already in your bloodstream; increasing the liver's speed at inactivating it. This phenomena has been demonstrated by injecting test subjects with alcohol and then feeding them*. In that scenario, eating the food caused an increase in liver alcohol clearance compared to not eating. This effect is most likely caused by food both stimulating increased blood flow to the liver as well as directly increasing liver enzyme activity. However, the liver's capacity to inactivate alcohol can readily be saturated and food's effect here is limited. In other words, although food can be helpful, you can't rely on eating to sober you up after Alcohol is already in your system.
*SOURCES: Oneta, SM et. al., Gut 1998; 43:612-619., Ramchandani, VA and O'Conner, S, Alc Res & Health 2006; 29,4: 286-290. Holt, S, CMA J 1981; 124:267-277.
When you eat a SOBAR or other food before you drink,you can benefit from both of these effects!
SOURCES: Oneta, SM et. al., Gut 1998; 43:612-619., Holt, S, CMA J 1981; 124:267-277, Jones, AW et. al., Br J Clin Pharmacol 1997; 44:521-526. ©ZENO FUNCTIONAL FOODS, LLC
The fact is that most drinkers, even the most experienced, seriously underestimate how much food can affect alcohol absorption. We polled more than 500 drinkers in the US and over 60% thought that a 200 calorie snack, eaten before 2 drinks, would reduce alcohol absorption by 15% or less. Almost 40% thought the food would have no (0-5%) effect! Under controlled conditions*, a 70g SOBAR could reduce peak blood alcohol concentration, on average, by 50%. Now that is food for thought!
*Under a controlled clinical testing environment, a 70g SOBAR consumed 5 minutes before a double cocktail equivalent of alcohol and absorption compared to a no food eaten control. Your results may vary.
Here is a collection of some of the best public interest videos on important alcohol related topics, each only 1 or 2 minutes long. They highlight some key things that all drinkers should know.
WARNING: Some of the following videos contain graphic content and may not be suitable for all viewers.
A humorous overview of alcohol absorption, metabolism, and elimination. A real "old school classic".
Covers some of the main health effects of alcohol, not focused on accidents.
Starts as a typical liquor ad and then takes an unexpected turn.
An amazingly well done and powerful message. "It's a celebration" 50th anniversary advertisement.
One of the many great and entertaining ads from the New Zealand anti-drink driving campaign.
DO NOT DRINK AND DRIVE. SOBAR® DOES NOT PREVENT ALL ALCOHOL ABSORPTION AND YOU CAN STILL BECOME INTOXICATED. IF YOU ARE ALREADY INTOXICATED, SOBAR® WILL NOT SOBER YOU UP OR LOWER YOUR BLOOD ALCOHOL LEVEL. SOBAR® CAN SLOW ALCOHOL ABSORPTION AND YOU MAY EXPERIENCE A DELAYED EFFECT FROM THE ALCOHOL CONSUMED.
DRINKING RESPONSIBLY AND EATING FOOD AND/OR A SOBAR® BEFORE YOU DRINK ARE SENSIBLE PRECAUTIONS YOU CAN TAKE WHEN CONSUMING ALCOHOL . HOWEVER, ALCOHOL IS AN INHERENTLY DANGEROUS DRUG WHOSE CONSUMPTION CAN INCREASE THE LIKELIHOOD OF HARM TO YOURSELF OR OTHERS AS WELL AS TO INCREASE YOUR RISK FOR A NUMBER OF SERIOUS MEDICAL CONDITIONS.
Every effort has been made to be factually correct regarding the information on this page. If you would like to comment on or offer suggestions/corrections about any of its content, please send it in an email to .
Here is a collection of some of the best public service videos on important alcohol related topics, each only 1 to 3 minutes long. They highlight some key things that all drinkers should know.
WARNING: Some of the following videos contain graphic content and may not be suitable for all viewers.
A humorous overview of alcohol absorption, metabolism, and elimination. A real "old school classic".
Drinking after a meal or on an empty stomach, an entertaining real-world experiment.
Covers how consuming alcohol can contribute to weight and body fat gain.
Starts as a typical liquor ad and then takes an unexpected turn.
An amazingly well done and powerful message. "It's a celebration" 50th anniversary advertisement.
One of the many great and entertaining ads from the New Zealand anti-drink driving campaign.
Every effort has been made to be factually correct regarding the information on this page. If you would like to comment on or offer suggestions/corrections about any of its content, please send it in an email to . |
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