Wine has been part of the human diet for thousands of years, most likely discovered by accident when early humans ate fermenting grapes on the vine. Since these earliest of times, many cultures all around the world have thankfully harnessed the potential of grapes through the innovation of winemaking, from the ancient Greeks to the monks of the Middle Ages. Because of these achievements, wine is now a central part of our gatherings and get togethers, our relaxing evening rituals of delicious food with our favorite people after a long day. But there is more to this centuries-old drink than meets the eye.
While wine is both appreciated for its delightful dry, buttery, oaky or fruity taste and its ability to promote relaxation (and conversation haha), wine is also a treasure trove of potential health benefits–when consumed in moderation. Over the past several decades, research is continually exploring how both red and white wine offer a range of advantages for our physical health. From heart health to lower cholesterol to improved cognitive function to a happy microbiome, there are many health benefits associated with enjoying a glass of wine.
Many of the health advantages linked to wine consumption are frequently attributed to red wine for several key reasons. Its deep gemstone hue is the result of a family of natural compounds called anthocyanins, which are abundant in the skins of red and black grapes. As the grape skins remain in contact with the wine during the fermentation process, the wine’s color intensifies, and, simultaneously, the concentration of other antioxidants found in grape skins, notably resveratrol, also increases. Therefore, red wine typically has higher amounts of these key polyphenol antioxidants.
Resveratrol may be the most well known antioxidant in wine, but it is not the only one. Wine is also rich in quercetin, procyanidins, flavonols, tyrosol, vitamin C, ellagic acid, melatonin, and more. We will go into it all in this deep dive on the health benefits of moderate wine consumption.
Interesting to note, some varieties of wine are known for having higher amounts of resveratrol than others, such as Pinot Noir, Cabernet Sauvignon and Merlot. However, it still appears that white wine is beneficial, so don’t fret. Perhaps, balance it out.
Reality Check: Moderate wine consumption is defined as no more than one drink per day for women and no more than two drinks per day for men. A glass of wine is defined as a 5 ounce glass. Any more than that can have negative health effects, so right now the sweet spot for being beneficial for one’s health is one or less glasses per day for most people. Please drink responsibly! This is not medical advice.
Here are the health benefits of wine explained:
Heart Health
Red wine is known for its heart-healthy properties primarily due to its rich content of antioxidants and polyphenolic compounds. Antioxidants like resveratrol can help reduce inflammation, improve cholesterol levels, and promote cardiovascular health. Resveratrol can also enhance the function of the endothelium, the lining of blood vessels, promoting better blood flow.
Ever since the French Paradox study published in 1992, wine has been of serious interest when it comes to coronary heart disease. The French Paradox is the observation that despite a high intake of saturated fat, such as butter, cheese, and red meat, the French population have a low mortality from coronary heart disease, which authors speculated had something to do with their wine intake.
Other factors, such as that the French also consume “The Mediterranean diet,” a diet that is well-known for being protective against heart disease and other health conditions due to its absence of highly processed foods, and inclusion of whole foods rich in complex carbohydrates and good fats. The Mediterranean diet includes a variety of fruits, vegetables, whole grains, nuts, beans, olive oil, some wine, lean meats, and fresh seafood.
Other lifestyle factors, such as portion control, being more physically active, may also explain some of lower rates of disease in the French.
It doesn’t take a scientist to determine that pairing a glass of red wine with dinner is healthier than a Big Gulp.
A 2017 review published in Circulation investigated the many constituents of red wine and their respective cardioprotective effects and found:
The polyphenols in red wine can be divided into 2 important groups, flavonoids and nonflavonoids, that together can decrease platelet aggregation, improve fibrinolysis , increase HDL cholesterol, and promote NO release.
That is to say that the flavonoids and nonflavonoids in wine decrease blood clots, raise the good cholesterol, and promote cardiac stability.
A more recent review and meta-analysis published in 2023 in Nutrients examined over 22 studies that investigated the association between wine consumption and cardiovascular mortality, cardiovascular disease (CVD), and coronary heart disease (CHD) and found consistent evidence that moderate wine consumption is protective against heart disease.
Antioxidant Boost
Wine, particularly red wine, is renowned for its array of antioxidants, which contribute to its potential health benefits. These antioxidants, including resveratrol, anthocyanins, quercetin, procyanidins, and various flavonoids, work harmoniously to combat oxidative stress and inflammation within the body. Resveratrol, a well-known compound found in grape skins, has garnered attention for its heart-protective properties, while anthocyanins provide wine with its captivating colors and offer further cardiovascular support. Quercetin and procyanidins assist in reducing the risk of blood clots and relaxing blood vessels, promoting overall vascular health.
Antioxidants protect against free radicals which are highly reactive molecules with unpaired electrons that can steal electrons from other molecules. Thankfully, antioxidants are molecules that can donate electrons to free radicals without becoming unstable themselves. By doing so, antioxidants break the chain reaction of free radical damage. They stabilize free radicals, rendering them less harmful. Other examples of antioxidants are: vitamin C, vitamin E, beta-carotine (think carrots), zinc, glutathione, and more.
Studies show that moderate wine consumption may be associated with increased longevity. As mentioned previously, the Mediterranean diet, which includes regular, moderate wine intake, has been linked to lower rates of heart disease and a longer lifespan. Interestingly, the Blue Zones research found that many of the oldest groups of people on the planet, often living well into their 100s, share some lifestyle and social habits, one of them being enjoying a glass of wine. For instance, in Sardinia, Italy, residents in the Blue Zone of Nuoro are known for their daily consumption of the regional wine, Cannonau. The residents of Ikaria, Greece often enjoy red wine, rich in polyphenols and resveratrol, with their daily meals. It is believed that the combination of a Mediterranean diet, rich in plant-based foods and healthy fats, along with moderate wine consumption, and being physically active and socially engaged are what contributes to these impressive health outcomes.
A 2018 review published in Diseases searched the PubMed database for trials that investigated the association between wine consumption and health, specifically cardiovascular disease, metabolic syndrome, cognitive decline, depression, and cancer, published between 2013 and 2018, and the overarching trend is that moderate wine intake, at 1-2 glasses per day as part of the Mediterranean diet is positively associated with human health promotion, disease prevention and disease prognosis.
Diabetes Management
Resveratrol, found in wine, has shown potential in improving sensitivity to insulin, which can aid in managing and preventing type 2 diabetes. A 2022 study followed 312,388 people who drank alcohol and after a 10-year followup found that the people who drank alcohol with meals had a statistically significant 12% lower risk of type 2 diabetes than people who drank alcohol at other times. The study also found that people who drank wine had lower concentrations of C-reactive protein, which is a marker of inflammation.
However, it’s essential to consult with a healthcare professional if you have diabetes before incorporating wine into your diet. Some medications may negatively react with alcohol.
Cognitive Function
While high alcohol intake is linked to impaired cognitive function and brain damage, including dementia, moderate wine consumption may be protective due to its antioxidant and anti-inflammatory properties. A 2023 study that investigated the association between alcoholic polyphenol-rich beverage consumption and cognitive status in older adults living in a Mediterranean area found that individuals with higher resveratrol intake were less likely to have cognitive impairment.
A 2019 study published in JAMA found that older adults ages 72 and older who had 2 or less drinks per day had lower odds of cognitive impairment than those who abstained, and those who had more than 2 drinks per day.
Reduced Risk of Stroke
Moderate wine consumption can decrease a person’s risk of ischemic strokes. A 2023 study investigated the relationship between alcohol intake and acute strokes and found that high level of alcohol intake was consistently associated with all types of stroke. But wine consumption was associated with reduced odds of all stroke and ischemic stroke, but not intracerebral hemorrhage. The antioxidants in wine can partly explain the apparent protection of blood vessels and prevent clot formation.
Weight Management
Believe it or not, wine can be part of a healthy weight management plan. The resveratrol in red wine may help to convert “white fat” into “beige fat,” which is easier for the body to burn. A 2019 study followed 720 Danish adolescents into adulthood for 20 or 22 years of followup to examine the association between alcohol consumption in adolescence and subsequent weight gain later in midlife. They found that there was no significant association between total alcohol consumption during adolescence and change in BMI in midlife, but did find that wine consumption was inversely associated to subsequent BMI gain. Inverse association means: as one phenomena goes up (wine consumption) another phenomena goes down (BMI gain).
Improved Gut Health
The gut microbiota plays a fundamental role in health and disease. While certain populations of bacteria are associated with health, other populations are associated with disease. Scientists investigate how diets and lifestyle behaviors affects the microbiome, which in turn affects a person’s health.
The Mediterranean diet is limited in processed food and rich in complex carbohydrates which was shown to improve the gut microbiota of obese individuals by increasing populations of beneficial bacteria, such as Bacteroides, Prevotella, Roseburia, Ruminococcus, and Faecalibacterium prausnitzii. Simply changing their diet, changed their microbiome.
On the other hand, a Western-style diet which is low in plant-based fibers and carbohydrates can lead to a dysbiotic gut microbiota. For example, when mice were switched to a Western-style diet their gut microbiome shifted to an overgrowth of Firmicutes including Clostridium innocuum, Eubacterium dolichum, Catenibacterium mitsuokai and Enterococcus and as well as a significant reduction in several Bacteroides.
Research has shown that certain polyphenols in wine, especially red wine, supports a healthy microbiome, including modulating and supporting healthy populations of bacteria. A healthy gut can contribute to improved digestion, metabolism, and immune function.
A small 2012 trial investigated how red wine affected the human gut microbiome in human volunteers and found that compared with baseline, daily red wine consumption for four weeks significantly increased number of Enterococcus, Prevotella, Bacteroides, Bifidobacterium, Bacteroides uniformis, Eggerthella lenta, and Blautia coccoides –Eubacterium rectale groups. In parallel, systolic and diastolic blood pressures and triglyceride, total cholesterol, HDL cholesterol, and C-reactive protein concentrations decreased significantly.
In short:
This study showed that red wine consumption can significantly modulate the growth of select gut microbiota in humans, which suggests possible prebiotic benefits associated with the inclusion of red wine polyphenols in the diet.
Final Thoughts
While the health benefits of wine are promising, it’s vital to emphasize moderation. Excessive alcohol consumption can have detrimental effects on your health. If you choose to enjoy wine, do so in moderation, following the recommended guidelines. Always consult with a healthcare professional, particularly if you have specific health concerns or are taking medications. Wine can be a delightful complement to a healthy lifestyle when enjoyed responsibly, but it should not replace a well-balanced diet and other positive habits that promote your overall well-being. As always, use common sense.
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