This article was republished with permission from authoritynutrition.com.
The health benefits of red wine have been debated for some time. Many believe that a glass each day is a valuable part of a healthy diet, while others think wine is somewhat overrated.
Studies have repeatedly shown that moderate red wine consumption seems to lower the risk of several diseases, including heart disease. However, there is a fine line between moderate and excessive intake. This article takes a detailed look at red wine and its health effects.
The French Paradox
Red wine is made by fermenting dark-colored, whole grapes. It is high in antioxidants, and drinking moderate amounts has been shown to be good for health. It is often believed to be responsible for the “French paradox.”
This phrase refers to the observation that the French have low rates of heart disease, despite consuming a lot of saturated fat and cholesterol (2). Some experts believed that red wine was the dietary agent protecting the French population from the harmful effects of these nutrients.
However, new studies have shown that dietary cholesterol and saturated fat do not cause heart disease when consumed in reasonable amounts (3, 4). The true reason behind the good health of the French is probably the fact that they eat whole foods and live overall healthier lifestyles.
Some people believe that red wine is responsible for the good health of the French population and that it is the main explanation for the French paradox.
Watch The Hearty Soul’s own chef, Talia Chai, create a refreshing wine fruit slushie that’s a delicious way to take advantage of multiple sources of antioxidants.
Red Wine Contains Powerful Plant Compounds and Antioxidants, Including Resveratrol
Grapes are rich in many antioxidants. These include resveratrol, catechin, epicatechin and proanthocyanidins (5). These antioxidants, especially resveratrol and proanthocyanidins, are believed to be responsible for the health benefits of red wine. Proanthocyanidins may reduce oxidative damage in the body. They may also help prevent heart disease and cancer (6, 7, 8).
Resveratrol is found in grape skin. It is produced in some plants, as a response to damage or injury (9). This antioxidant has been linked with many health benefits, including fighting inflammation and blood clotting, as well as reducing the risk of heart disease and cancer. Resveratrol can also make test animals live longer (10, 11, 12).
Resveratrol = Exercise?
A 2012 preliminary study done on rats suggested that resveratrol can provide the same benefits for heart function and muscle strength as exercise. Researchers say, “some of the benefits of regular exercise can also be mimicked by the naturally occurring polyphenol, resveratrol.”
However, the resveratrol content of red wine is rather low. You would have to consume several bottles per day to reach the amount used in the animal studies. This is not recommended, for obvious reasons (13, 14). If you’re drinking wine just for the resveratrol content, then getting it from a supplement may be a better idea.
The powerful plant compounds in red wine have been linked with many health benefits, including reduced inflammation, lower risk of heart disease and cancer, and extended lifespan.
Red Wine May Lower the Risk of Heart Disease, Stroke and Early Death
Small amounts of red wine are linked to more health benefits than any other alcoholic beverage (5, 15, 16). There seems to be a J-shaped curve that explains the relationship between wine intake and the risk of heart disease.
People who drink approximately 150 ml (5 oz) of red wine a day seem to be at about a 32% lower risk than non-drinkers. However, higher intake increases the risk of heart disease dramatically (14, 17).
Drinking small amounts of red wine may reduce the risk of heart disease by helping to retain the “good” HDL cholesterol in the blood. Oxidative damage and the oxidation of the “bad” LDL cholesterol may also be reduced by up to 50% (18, 19, 20, 21).
Some studies indicate that populations already at a high risk of heart disease, like the elderly, may benefit even more from moderate wine consumption (22).
Furthermore, drinking 1–3 glasses of red wine per day, 3–4 days of the week, may reduce the risk of stroke in middle-aged men (23, 24). One study also showed that consuming 2–3 glasses of dealcoholized red wine per day may lower blood pressure (25).
Drinking 1–2 glasses of red wine each day may lower the risk of heart disease and stroke. However, high amounts may increase the risk.
Other Health Benefits of Drinking Red Wine
Red wine has been linked with several other health benefits, many of which are attributed to its potent antioxidants.
Red wine consumption is linked to:
Reduced Risk of Cancer:
Reduced Risk of Dementia:
Reduced Risk of Depression:
Reduced Insulin Resistance:
Reduced Risk of Type 2 Diabetes in Women:
Moderate red wine consumption has been linked with a reduced risk of developing type 2 diabetes in women (41).
It seems clear that moderate amounts of red wine can be good for you. However, there are also some important negative aspects to consider, which are discussed below.
Moderate red wine consumption may reduce the risk of several cancers, dementia, and depression. It may also increase insulin sensitivity and reduce the risk of developing type 2 diabetes in women.
Negative Health Effects of Drinking Too Much Alcohol
While a moderate amount of red wine may provide health benefits, consuming too much alcohol can cause devastating health effects.
Drinking alcohol regularly may become out of control and lead to alcoholism (42).
When more than 30 grams of alcohol (about 2–3 glasses of wine) are consumed each day, the risk of developing liver disease increases. End-stage liver disease, called cirrhosis, is life-threatening (43).
Increased Risk of Depression:
Increased Risk of Death and Disease:
An excessive intake of alcoholic beverages may cause alcohol dependence, liver cirrhosis, and weight gain. It may also increase the risk of depression, disease, and premature death.
Should You Drink Red Wine? If Yes, How Much?
If you like drinking red wine, there is no need to worry unless if you are exceeding the recommended amount.
- 1–1.5 glasses a day for women.
- 1–2 glasses a day for men.
Some sources also recommend having 1-2 alcohol-free days each week.
Keep in mind that this refers to total alcohol intake. Drinking this amount of red wine in addition to other alcoholic beverages could easily put you in the range of excessive consumption.
If you have a history of substance abuse, then you should probably avoid wine and any other alcoholic beverage altogether. Also be very careful if you have a family history of alcoholism.
Moderate intake of red wine is defined as 1-2 glasses per day. It is also recommended that you have at least 1–2 days a week without alcohol.
Take Home Message
Despite red wine being linked with some health benefits, none of them are worthy of encouraging alcohol consumption. There are many other effective ways to improve your health that doesn’t require you to consume something that can be harmful (50).
However, if you are already drinking red wine, then there’s no need to stop (unless you’re drinking too much). As long as you don’t drink more than 1-2 glasses per day, then it should only be doing you good.
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