Day 29: Red Wine and the Mediterranean Diet
One way you can score one point in the Mediterranean Diet is to drink one serving of red wine for adult women (100-150 ml) and two servings for adult men (200-300 ml) during a meal.
Many studies have shown that drinking more than that is detrimental to health, and a low amount is better than nothing.
Why?
Red wine contains polyphenols that are mostly flavonols (quercetin and myricetin), flavanols (catechin and epicatechin), anthocyanin, and stilbenes (resveratrol). Some researchers believe that it’s because of red wine intake (about 23-34 gm of wine alcohol) that the French, whose diet is somewhat rich in saturated fat, don’t suffer much from coronary heart disease. They call this the French Paradox.
Several studies suggest that polyphenols can affect the regulation of hormones and exert antioxidant, anti-inflammatory, and anti-microbial effects, and help the body with programmed cell death and regulate cellular proliferation. The growing evidence showing red wine’s favorable effect on preventing heart disease and lower risk for cancers and other chronic diseases, including type 2 diabetes mellitus and neurodegenerative disorders, favors its consumption in this specific amount. Polyphenol is 10x more concentrated in the skin of red grapes than white. Thus a bottle of red wine has 1.8gm/L of total polyphenols, whereas white wine only has 0.2 to 0.3 gm/L. It’s the polyphenols that make the wine bitter. Resveratrol in the red wine skin also contributes to the health benefits that include a potential role in fighting cancer, aging, inflammation, and oxidative stress.
Again, many studies greatly stress the dose-response effect of red wine alcohol intake because of the somewhat narrow margin of beneficial effect. The curve is likened to a U where no wine consumption offers little benefit, but more wine consumption is harmful. So stick to the recommended dose.
Studies have shown that a low amount of red wine intake also increases HDL cholesterol (the good one) and decreases the LDL/HDL ratio (meaning you have more good cholesterol than the bad). And another benefit of low red wine consumption is lowering blood pressure.
Again, watch your dose because binge-drinking and drinking more than the recommended amount is more harmful than not drinking at all. Best to avoid red wine intake if you have the potential for alcohol dependence.
Many studies have shown that drinking more than that is detrimental to health, and a low amount is better than nothing.
Why?
Red wine contains polyphenols that are mostly flavonols (quercetin and myricetin), flavanols (catechin and epicatechin), anthocyanin, and stilbenes (resveratrol). Some researchers believe that it’s because of red wine intake (about 23-34 gm of wine alcohol) that the French, whose diet is somewhat rich in saturated fat, don’t suffer much from coronary heart disease. They call this the French Paradox.
Several studies suggest that polyphenols can affect the regulation of hormones and exert antioxidant, anti-inflammatory, and anti-microbial effects, and help the body with programmed cell death and regulate cellular proliferation. The growing evidence showing red wine’s favorable effect on preventing heart disease and lower risk for cancers and other chronic diseases, including type 2 diabetes mellitus and neurodegenerative disorders, favors its consumption in this specific amount. Polyphenol is 10x more concentrated in the skin of red grapes than white. Thus a bottle of red wine has 1.8gm/L of total polyphenols, whereas white wine only has 0.2 to 0.3 gm/L. It’s the polyphenols that make the wine bitter. Resveratrol in the red wine skin also contributes to the health benefits that include a potential role in fighting cancer, aging, inflammation, and oxidative stress.
Again, many studies greatly stress the dose-response effect of red wine alcohol intake because of the somewhat narrow margin of beneficial effect. The curve is likened to a U where no wine consumption offers little benefit, but more wine consumption is harmful. So stick to the recommended dose.
Studies have shown that a low amount of red wine intake also increases HDL cholesterol (the good one) and decreases the LDL/HDL ratio (meaning you have more good cholesterol than the bad). And another benefit of low red wine consumption is lowering blood pressure.
Again, watch your dose because binge-drinking and drinking more than the recommended amount is more harmful than not drinking at all. Best to avoid red wine intake if you have the potential for alcohol dependence.
Do you regularly consume calorie-dense sugar-sweetened beverages? Drink red wine instead, and stick to your serving size.