I have often heard women say that they don't drink sake because it makes them fat. It is true that Japanese sake is sweeter compared to other alcohol and perhaps the fact that it is made from rice gives it this image.
But is this really the case? For us who drink nothing but sake, this is a crucial matter and definitely worth investigating.
Index
- Does sake have more calories compared to other alcohol?
- The calories contained in alcohol doesn't make you fat!
- The sides are the culprits?
- How to drink enjoyably while minimizing calorie intake
- Water is your friend
- Warm your body with "atsukan(熱燗)"
- Be choosier with your sides
- To summarize
Does sake have more calories compared to other alcohol?
The first thing that springs to mind when thinking about fattening foods or drinks is calories. Below we compare the calorific content of different alcoholic beverages (per 100ml).
| Type | Calorie (kcal) per 100ml |
|---|
| Gin | 284 |
| Vodka | 240 |
| Whisky | 237 |
| Brandy | 237 |
| Plum wine | 156 |
| Shochu | 146 |
| Japanese Sake | 103 |
| Wine | 73 |
| Beer | 40 |
As you can see, on average, 100ml of sake contains 103kcal. While beer has the lowest calories at 40, one likely consumes greater quantities of it in the same sitting. One "go" (180ml) of sake has the alcoholic equivalence to 500ml of beer and so comparing like for like, there is not that much difference in calories between beer and sake.
To conclude, it is not that Japanese sake necessarily has more calories than other alcoholic beverages.
The calories contained in alcohol doesn't make you fat!
In actual fact, the calories contained in alcohol has been said to be of the non-fattening kind, that does not get stored in the body.
Can you recall your body feeling warmer after drinking alcohol? This is because the calories from alcohol are consumed first to be released from our body as heat, thereby making it harder to be stored in the body. This is not to say that it is not fattening at all. This is a relative comparison to calories consumed from other foods or drinks. Needless to say, binge drinking is definitely not healthy.
The sides are the culprits?
Do you often overeat when you're drinking? I'm sure this is not solely the case with Japanese sake, and is because alcohol has the effect of enhancing one's appetite. Salty or oily things which are high in calorie are especially common sides to have with a drink.
These sides is the single biggest reason for weight gain when drinking. Things like fries and pizza obviously contain a lot more oil and additives making them, as well as drinking, fattening.
However, by making a few changes to the sides you order as well as how you drink, you can greatly reduce the calorie intake, making drinking enjoyable and not an enemy to your waistline! We highlight these tricks below.
How to drink enjoyably while minimizing calorie intake
Water is your friend
When drinking sake, make sure to regularly drink water, having it at your side always as a chaser. By doing so, you not only slow down your pace thereby drinking less, but also can better enjoy the sake's taste as it acts as a palette cleanser. Water is used to breakdown alcohol in your body and by drinking plenty of water, it also reduces the chances of a hangover the next day! There is no downside to drinking water with sake and is a must have to compliment any sake!
Warm your body with "atsukan(熱燗)"
When the human body is cold, it naturally goes into defense mode and tries to preserve fats as energy. The consumption of calories through snacks or alcohol in such a state will lead to more weight gain than usual as your body pockets the calories instead of burning them. Therefore, if you are feeling cold, it is recommended to drink "atsukan" (sake served at a higher temperature usually around 40-50℃). One uniqueness of sake is that it can be enjoyed at a wide range of temperatures, varying from cold to hot and it is definitely good to take advantage of this characteristic!
Be choosier with your sides
I mentioned above that the calories consumed from the sides is the biggest reason for weight gain. Therefore, by choosing your sides carefully, you can greatly reduce your calorie intake. Instead of fried foods, go for things like vegetables, mushrooms, seafood, fermented food and soy products that are lower in sugars and fats. (Yes, this is right up the street of "washoku" or Japanese food!)
To summarize
It is definitely not true that Japanese sake contains more calories than other alcoholic beverages and in fact, it is the snacks and sides that accompany sake which are responsible for weight gain.
By making a few tweaks to how you drink sake, you can enjoy sake without worrying about that waistline.
FAQs
“Saké makes me fat,” is a comment often heard among Japanese ladies who are concerned about getting in shape. Well, the good news is it's not true, and it's an unfortunate misunderstanding about saké. The fact is, there are 7 calories per gram of alcohol, and this applies to any alcoholic beverage.
Does sake give you a belly? ›
To summarize. It is definitely not true that Japanese sake contains more calories than other alcoholic beverages and in fact, it is the snacks and sides that accompany sake which are responsible for weight gain. By making a few tweaks to how you drink sake, you can enjoy sake without worrying about that waistline.
How fattening is sake? ›
On average, the USDA reports that 100 grams of sake (that's a little over 3 fluid ounces to those of us who are metrically challenged) contains 134 calories, 5 grams of carbs and 0 grams of sugar. Most of the calories come from alcohol, a few from the carbs.
Is sake hard on your liver? ›
Chronic Japanese sake consumption induces specific metabolic alterations in the liver in response to irradiation. Although excess sake consumption may induce adverse effects on the liver, sake intake has the potential to promote anti-oxidative stress activities following radiation exposure.
Is sake bad for the body? ›
Both men and women who drink sake suffer from an increased risk of upper tract urothelial cancer (UTUC), a type of urethral cancer. A typical serving of sake (known as a Go) contains about 23g of alcohol, which is well over the low risk threshold for UTUC (15g/day).
Is sake bad for your heart? ›
In addition to the risk of cancer, heavy drinkers may have the following: High blood pressure; Heart disease; Liver failure; Stroke ; Pancreatitis; Alcohol withdrawal syndrome; Drinking a lot of alcohol in a short time can lead to alcohol poisoning and alcohol-related injuries. Sake can be good if drunk in moderation.
Is sake the healthiest alcohol? ›
Sake is considered to be one of the healthiest beverages in the world and we'll list the most prominent reasons why. Sake is mostly rice, water, and yeast. So if you're unable to take the preservatives (sulphites) in wine, pasteurized Sake can be your (good) poison!
Is sake more fattening than beer? ›
So, gram for gram, sake and whisky have more calories than beer, but you don't drink sake or whisky in the same quantities as you do beer. The less you drink, the fewer calories. On the other hand, any alcoholic beverage is fattening if you drink too much of it.
Is sake worse than vodka? ›
Sake is not stronger than vodka. Sake contains about 15-16% alcohol by volume, while vodka contains 40% ABV. In comparison, beer is generally 5% and wine 15% ABV, SAKETIMES writes.
Is sake bad for your skin? ›
Sake is rich in enzymes that gently exfoliate the top layer of the skin, without stripping the skin of moisture. The high concentration of amino acids and saccharides also help to smoothen out uneven skin texture, maintain elasticity and replenish the skin of nutrients.
On the whole, though, the NRIB states that most sake falls within the range of 0.5-4.2 grams per 100 milliliters. When it comes to sake sugar content versus wine or beer, sake generally contains more sugar, although it ultimately depends on the individual bottle.
What's the worst alcohol for your liver? ›
Myth 3: Drinking hard liquor is worse than drinking beer or wine. Contrary to popular belief, the type of alcohol you drink doesn't make a difference – what matters is how much you drink. "The safe limit is fixed at 14 units a week," explains Dr Lui. "Below this limit, alcoholic fatty liver is less likely to occur.
Is sake good for sleep? ›
Subjective sleepiness (P = 0.02) and fatigue (P = 0.06) in the morning were improved by sake yeast. Given these benefits and the absence of adverse effects during the study period, it was concluded that sake yeast supplementation is an effective and safe way to support daily high-quality, deep sleep.
Why doesn't sake give you a hangover? ›
On the whole, sake does not rank highly on the list of hangover inducing beverages because it is simply fermented rice and water. Also, sake has no sulfites, 1/3 the acidity of wine, and very low histamines – all three of which have been known to produce hangovers in other libations.
Is sake good for weight loss? ›
As a fermented alcohol, sake has a moderately high-calorie count and sugar content. Needless to say, the possible health benefits of sake don't apply to a weight-loss diet.
Is sake more fattening than wine? ›
Drinkers watching their caloric intake are often interested in which drink contains fewer calories — but more importantly, why: A serving of white wine averages 159 calories. A serving of red wine averages 125 calories. A serving of sake averages 156 calories.
What are the side effects of sake? ›
In addition to the risk of cancer, heavy drinkers may have the following: High blood pressure; Heart disease; Liver failure; Stroke ; Pancreatitis; Alcohol withdrawal syndrome; Drinking a lot of alcohol in a short time can lead to alcohol poisoning and alcohol-related injuries. Sake can be good if drunk in moderation.
