Many people enjoy unwinding with a glass of wine in the evening. For some, this glass turns into a bottle or two glasses turns into half the bottle. As we all know, alcohol packs a lot of calories and sugar, so drinking wine frequently can easily lead to weight gain if you’re not mindful.
This leads many wine lovers to ask: Is white wine OK for weight loss? Or will the calories in wine sabotage your progress? The short answer is that moderate white wine consumption can be part of a healthy weight loss diet. However, there are some important factors to consider.
Calorie Content of White Wine
All alcoholic beverages contain calories, and wine is no exception. The calorie content of wine varies depending on the type:
- Red wine: 125 calories per 5 oz glass
- White wine: 120 calories per 5 oz glass
- Sweet wine: 165 calories per 5 oz glass
As you can see, the calorie difference between red and white wine is minor. A 5 oz pour of white wine contains about 120 calories. Over the course of a bottle, that totals around 600 calories.
So in terms of pure calorie content, white wine has a similar impact to red wine. However, there are some important nuances to consider when it comes to white wine’s effects on weight loss.
Carbohydrate Content
Wine’s calorie content comes primarily from alcohol and carbohydrates. The carb content is an important factor in wine’s effects on weight loss.
In general, white wine tends to be lower in carbs than red wine. A 5 oz serving of white wine contains around 3-4 grams of net carbs. By contrast, red wine contains closer to 3-5 grams per serving.
This lower carb content gives white wine a slight advantage when dieting. Lower carb intake tends to result in less insulin secretion, which can help promote fat burning.
That said, the carb difference between red and white wine is quite small. So white wine holds only a minor advantage in this regard.
Sweetness Level
Another relevant point is a wine’s sweetness or dryness. Sweeter wines have more residual sugar, which leads to higher calorie and carb content.
Dry white wines generally have lower calorie and carb numbers than sweet varieties. For example, an extra dry Chablis contains about 3 grams of carbs and 105 calories per serving. Compare that to a sweet late harvest Riesling, which has over 200 calories and 7+ grams of carbs per glass.
So if limiting calories and carbs is your goal, opt for a crisp, dry white like Pinot Grigio, Chablis, Vinho Verde or Sauvignon Blanc. Avoid dessert wines and sweeter varieties like Riesling if weight loss is your aim.
Tannins in Red Wine
Another point in white wine’s favor is that it lacks the tannins found in red wine. Tannins are antioxidant compounds that give red wine some potential health benefits.
However, tannins may inhibit absorption of iron and other minerals. For people already at risk of iron deficiency, trading red wine for white could help improve iron levels.
Better iron absorption translates to more oxygen circulation in the body. In turn, this can give your metabolism a slight boost to promote weight loss.
So white wine’s lack of tannins could offer a bit of an advantage for weight management. However, more research is needed to confirm this mechanism.
Alcohol Metabolism
It’s worth noting that all types of alcohol are metabolized differently than carbs and protein.
When carbs and protein are consumed in excess of our needs, they can be readily stored as body fat. Alcohol, on the other hand, is preferentially metabolized before other macronutrients.
When alcohol calories exceed our needs, the excess is either burned off as heat or excreted. Studies show our bodies do not directly convert alcohol calories to fat in the same way as carbs and protein.
This unique metabolism means excess alcohol does not automatically lead to weight gain in everyone. Moderate drinkers who carefully account for alcohol calories tend to experience minimal effects on weight.
However, alcohol does provide “empty” calories. If wine frequently displaces healthier choices in your diet, weight gain can still occur in the long run.
White Wine and Appetite
Alcohol also has appetite stimulating effects for many people. A glass of wine may lower inhibitions, making you more prone to overeat or crave unhealthy foods.
Some research suggests white wine may slightly suppress appetite compared to red wine or beer. This may be related to white wine’s lower calorie density and higher acidity.
However, study results are mixed. More evidence is needed to say whether white wine has clear appetite suppressing advantages. Drinking any type of alcohol can lead to overeating if you are not careful.
Effects on Fat Burning
Moderate alcohol intake does not seem to impair fat burning or resting metabolic rate. In fact, some research indicates moderate wine consumption may give metabolism a slight boost.
A 1999 study had men consume three glasses of white wine daily for three weeks. Compared to whiskey and ethanol solutions, white wine showed better preservation of resting energy expenditure.
A 2016 study by the American Journal of Clinical Nutrition found white wine consumption decreased risk of becoming overweight. However, clear mechanisms for white wine’s effects were not established.
Overall, research suggests white wine in moderation may have neutral to slightly beneficial effects on metabolism and fat burning. But more studies are needed to truly understand white wine’s metabolic effects.
Potential Downsides of White Wine
While moderate white wine intake may fit into a weight loss diet, drinking too much can easily sabotage your progress. Potential downsides of white wine for weight loss include:
- High calorie intake if servings are too large or frequent
- Suppression of fat burning due to alcohol effects
- Increased appetite and cravings for unhealthy foods
- Lowered inhibition and willpower for making healthy choices
- Dehydration and lethargy from excess alcohol
To keep white wine consumption healthy, keep servings moderate and account for those wine calories in your daily intake. Avoid drinking wine when you’re hungry, which can lower resistance to overeating.
Stay hydrated by having a glass of water between each glass of wine. Limit yourself to 1-2 drinks per day if weight loss is your goal.
Tips for Drinking White Wine When Dieting
If you want to enjoy white wine without derailing your diet, here are some helpful strategies:
- Stick to dry varieties like Pinot Grigio to minimize calories and carbs
- Have just 1-2 servings max per day
- Enjoy wine with meals rather than solo
- Sip slowly to avoid overconsumption
- Offset calories by cutting back elsewhere in your diet
- Drink plenty of water in addition to wine
- Avoid wine if you’re prone to alcohol-triggered overeating
- Select lighter reds like Pinot Noir if white wine triggers cravings
With mindful drinking habits, an occasional glass of white wine can absolutely complement a diet. Just be cautious of servings and listen to your body’s response.
Healthier Alternatives to White Wine
If white wine tends to stimulate your appetite or derail your diet, consider these lighter options:
- Sparkling water with lime or lemon – Gives a refreshing, sophisticated feel without the alcohol or calories.
- Kombucha – Fermented tea with gut health probiotics. Look for a low sugar variety.
- Green tea – Loaded with antioxidants to boost health and metabolism.
- Virgin Bloody Mary – All the savory flavor without the vodka.
- Shirley Temple – A fun mocktail of ginger ale with grenadine.
Be creative mixing different flavors to find a delicious zero-proof drink. Infused waters, coconut water and unsweetened teas offer great options too.
The Bottom Line
At the end of the day, white wine is unlikely to directly cause weight gain or stall fat burning when consumed in moderation. The potential benefits of white vs red wine for weight loss are minor.
Occasional white wine consumption can fit into a healthy diet and lifestyle. Just keep close tabs on serving sizes, and avoid drinking on an empty stomach. Limit intake to 1-2 servings per day max to keep calories and appetite in check.
If white wine stimulates overeating for you, stick to an alcohol-free beverage to be safe. But for those who can enjoy white wine in moderation, it can definitely be part of a successful weight loss plan.
Frequently Asked Questions
Is white wine fattening?
White wine does contain calories and carbs, so drinking too much can lead to fat gain over time. However, moderate intake of dry white wine generally does not directly lead to weight gain. Sweet varieties with more sugar can promote weight gain if consumed in excess.
Is white wine better for weight loss than red wine?
Research overall suggests white and red wine have very similar effects on weight. Both contain calories that must be accounted for. White wine may offer slightly more benefit for weight loss due to its lower carb and tannin content. But the differences are quite small.
How much white wine can you drink and still lose weight?
There is no universally safe amount, as alcohol tolerance varies by individual. As a general rule, 1-2 glasses (5oz pours) per day can be part of a diet plan for women. Men can usually safely consume 2-3 servings daily. Avoid drinking wine on an empty stomach.
Can you drink white wine every night and still lose weight?
Consuming any type of alcohol daily makes healthy weight loss very difficult. Limit wine intake to 3-4 nights per week max to allow your body periods of recovery. Focus on moderation, meal pairing and hydration to minimize white wine’s impacts on weight.
Is wine or beer worse for weight loss?
Both beer and wine supply empty alcohol calories. Wine may have a slight advantage due to its lower carb content. However, the carbohydrates in beer can help mitigate overconsumption due to quicker satiety. Moderation and mindful drinking are key for both beverages.
Conclusion
White wine can be incorporated into a diet plan for weight loss. However, be cautious of portion sizes, the variety you select, and your personal tolerance. While an occasional glass of white wine may be fine, make sure it does not stimulate overeating. Consider swapping wine for a zero-calorie beverage a few nights a week to allow fat burning without excess alcohol calories. With mindful habits, white wine in moderation can definitely complement your health and weight loss journey.
