New CCSA Guidelines for Alcohol Consumption


A new report released by the Canadian Centre on Substance Use and Addiction (CCSA) available here has provoked intense debate over alcohol consumption in light of potentially hazardous health outcomes versus a previous study conducted in 2011 available here.

The study, which examined existing evidence on the impact of drinking alcohol at any level, determined that no amount of liquor could be considered safe for human health. This finding is particularly sobering as it directly contradicts past beliefs about moderate intake being beneficial or harmless. Ultimately, this report provides Canadians with a stark reminder that serious hazards lurk within even seemingly innocuous habits – such as having a glass of wine here or there – giving rise to fundamentally rethink our approach to imbibing beverages containing alcohol.

Summary of the new report from the CCSA.

The CCSA report, entitled “Alcohol and Health in Canada: A Summary of Evidence and Guidelines for Low-Risk Drinking” is a comprehensive overview of the existing scientific evidence around alcohol consumption. The authors concluded that "There is no safe amount or level of alcohol consumption as it relates to health outcomes," meaning even moderate drinking has been linked to some form of adverse health outcome such as higher cancer risk.

2023 Definitions of "Standard Drink" and Consumption.

It should be noted here that a main shift in thinking between the 2011 report and the 2023 report is in the wording.

In 2011

Men were allowed to consumer 0 - 3 standard drinks per day with no more than 15 drinks per week

Women were allowed 0-2 standard drinks per day with no more than 10 drinks per week

In 2023 the researchers have defined alcohol consumption based upon level of risk with:

0 Drinks per week being deemed "No Risk"

1-2 Drinks per week "Low Risk" you will likely avoid alcohol-related consequences

3-6 Drinks per week "Moderate Risk" of developing several different types of cancer.

7 or more Drinker per week "Increasingly More Risk" your risk of heart disease or stroke

What they do not tell the reader unless the delve deeper into the technical summary on page 7 of the report that is.

"Low Risk" is defined as a 1 in 1,000 chance (0.1%)

"Moderate Risk" is defined as a 1 in 100 chance (1.0%) with "Increasingly More" not statistically defined but rather defined as with increasing risk conferred by every additional drink.

I feel as though most people will fall into the 0 - 6 drinks per week categories. At standard drink sizes of 12 oz for 5% beer, 5 oz of 12% wine and 1.5 oz of distilled 40% spirits, this allows the average person to consume up to, in one year:

312 beers, coolers, ciders (5% at 12 oz per)

61 bottles of wine (12% in 750 ml bottles) or

18 bottles of hard alcohol (40% abv in 750ml bottles)

Non-alcoholic beverages which may contain up to 0.5% alcohol by volume are deemed as safe at any amount of consumption under the "Tips to help you stay on target" section.

It should be noted that some non alcoholic and alcohol free beverages may contain up to 50 grams of sugar in a 12 oz serving, which is like eating eight original glazed Krispy Kreme doughnuts. The American Heart Association website recommends consuming no more than 36 grams of sugar per day for men and 25 grams for women. By putting down the alcohol and picking up the non alcoholic you may be consuming 14 to 25 grams more sugar per day in one 12 oz serving.

Not drinking the full sugar version becasue you are being "healthy"? Consider this, mixing a caffeinated low-calorie flavored soft drink, may add up to 60 milligrams of sodium from the non alcoholic beverage you are encouraged to drink. The Dietary Guidelines for Americans available here recommends adults limit their sodium intake to 2300 mg per day or 1500 mg per day for people with hypertension, this means you may be consuming 3 - 5% of your daily recommended sodium in one beverage.

Over consumption of sugar can lead to a greater accumulation of fat, which may turn into fatty liver disease, a contributor to diabetes, which raises your risk for heart disease. Consuming too much can also raise blood pressure and increase chronic inflammation, both of which lead to heart disease.

High sodium consumption may also raise blood pressure, which is a major risk factor for heart disease and stroke.

So what is a person to do? Start with looking at how you are mixing your cocktails, a standard cocktail like a Margarita will contain:

1.5 oz of 40% Tequila,

1.5 oz of 20 to 40% Orange liqueur

1 oz fresh squeezed lime juice

You can see how this cocktail has already got 2 standard drinks in it, one of these will have you at the "Low Risk" limit for the week, however, if you substitute the Orange Liqueur for Sobreo's Valencia Orange you will make your cocktail lower alcohol by volume with less sugar, carbs and calories.

Sobreo's range of 100% alcohol free mixers also contain Zero sugar and no artificial sweeteners which are specifically designed to enhance the flavours and aromas of distilled spirits while lowering the calories, carbs & sugar in a classic cocktail recipe.

Not drinking at all? You can feel confident mixing Sobreo's 100% alcohol and sugar free flavours with club soda or light tonic water. Or consider replacing the alcohol altogether with non-alcoholic spirits from brands such as Lyre's, Free Spirits, Ritual Zero Proof or Spiritless for a great tasting and refreshing mocktail.

Why rethinking our attitude towards drinking is important.

In light of the new evidence presented by the CCSA, it is clear that Canadians must rethink our attitudes towards drinking habits. We are now faced with the fact that even “moderate” drinking can have detrimental health outcomes, prompting us to consider if it is really worth the risk.

Moreover, this new report has the potential to challenge our cultural norms related to alcohol consumption. Drinking is often seen as a social activity, and low-risk drinking is thought of as being harmless or even beneficial for our overall well-being. However, by highlighting the inherent dangers of imbibing any amount of alcohol – no matter how small – this study forces us to reevaluate our current beliefs about safe drinking practices which leads us into the history of mocktails & the meteoric rise in non alcoholic spirits.


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