For millennia, humans have consumed and debated the merits of fermented beverages. Alcohol, including wine, presents a paradox: it can be both a tonic and a poison, with the key difference lying in the dose. This article explores the intricate relationship between diet, weight management, and wine consumption, examining potential benefits and risks, and offering guidance on how to enjoy wine responsibly as part of a healthy lifestyle.
Moderate Alcohol Intake: Defining the Limits
The concept of "moderate drinking" varies across studies, ranging from less than one drink per day to three or four. Even experts lack a universally accepted standard drink definition. A standard drink is often defined as 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of liquor. Current consensus defines moderate drinking as no more than one to two drinks a day for men and no more than one drink a day for women. Exceeding these limits can negate potential benefits and increase health risks.
Potential Health Benefits of Moderate Wine Consumption
Moderate alcohol consumption, particularly of wine, has been associated with several health benefits:
Cardiovascular Health
Numerous studies suggest that moderate drinking can reduce the risk of heart attack, stroke, and hardened arteries by 25% to 40%. Small amounts of alcohol may raise levels of high-density lipoprotein (HDL), the "good" cholesterol, which protects against heart disease. However, heavy drinking increases the risk of heart disease. Studies show an inverse association between light to moderate drinking and risk of heart attack, ischemic stroke, peripheral vascular disease, sudden cardiac death, and death from all cardiovascular causes, corresponding to a 25-40% reduction in risk.
Kidney Stone Prevention
Regular, moderate consumption of alcoholic beverages may decrease the likelihood of developing kidney stones. Beer drinkers may experience a 41% reduction in risk, while wine drinkers may see a 33% reduction. This may be due to the diuretic effect of alcohol, similar to caffeine, which helps clear out crystals that can form stones. However, excessive alcohol consumption can lead to dehydration, increasing the risk of kidney stones and other health problems.
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Social and Psychological Well-being
Social connections are beneficial for overall health. Sharing a drink or two, rather than sugary sodas, may encourage more conversation, smiles, and engagement. A little alcohol may also facilitate intimacy and reduce stress.
Brain Health
Moderate drinking a few times a week may lower the risk of Alzheimer's disease. It may also reduce the risk of stroke and heart disease, which can accelerate the effects of Alzheimer's.
Blood Sugar Balance
Moderate consumption of alcohol may reduce the risk of developing type 2 diabetes.
The Role of Red Wine
Red wine, made from fermented red grapes, contains antioxidants like resveratrol. The Copenhagen Prospective Population Studies demonstrated that wine intake may have a beneficial effect on all-cause mortality that is additive to that of alcohol. Wine contains various poliphenolic substances which may be beneficial for health and in particular flavonols (such as myricetin and quercetin), catechin and epicatechin, proanthocyanidins, anthocyanins, various phenolic acids and the stilbene resveratrol. In particular, resveratrol seems to play a positive effect on longevity because it increases the expression level of Sirt1, besides its antioxidant, anti-inflammatory and anticarcinogenic properties. Moderate wine drinking is part of the Mediterranean diet, together with abundant and variable plant foods, high consumption of cereals, olive oil as the main (added) fat and a low intake of (red) meat. This healthy diet pattern involves a "Mediterranean way of drinking," that is a regular, moderate wine consumption mainly with food (up to two glasses a day for men and one glass for women). Moderate wine drinking increases longevity, reduces the risk of cardiovascular diseases and does not appreciably influence the overall risk of cancer.
Potential Risks and Downsides of Alcohol Consumption
Despite potential benefits, alcohol consumption also carries significant risks:
Read also: Wine on a Keto Diet
Weight Gain and Metabolic Effects
Excess alcohol consumption is linked to weight gain, especially in men. Alcohol contains more calories per gram than carbohydrates and protein. Many alcoholic beverages are also high in sugar, making it easy to consume excess calories. Overconsumption of alcohol may lead to insulin resistance and blood sugar control problems, potentially leading to weight gain and type 2 diabetes. Each drink contains approximately 100-150 empty calories.
Cancer Risk
There is convincing evidence linking alcohol to cancers of the mouth, pharynx, larynx, esophagus, breast, liver, colon, and rectum. The ethanol in alcohol and acetaldehyde, a chemical formed from the breakdown of ethanol, are carcinogenic to humans in high amounts. Even moderate drinking carries some risks. Alcohol can disrupt sleep and one’s better judgment.
Impact on Athletes
Alcohol use constricts metabolism and endurance. Being physically fit and well-conditioned is the hallmark of a champion. Alcohol use requires increased conditioning to maintain weight. Alcohol holds very little nutritional value to the athlete. The relatively high calories in alcohol are not available to our muscles. Alcohol calories are not converted to glycogen, a form of stored carbohydrates, and thus are not a good source of energy during exercise. Alcohol use inhibits ability to learn new information. Any athlete knows that preparation, such as learning pays and sound strategies, is essential to peak performance. However, alcohol can have a devastating effect on this process. When there is alcohol in your system, your brain's ability to learn and store new information is inhibited due to compromising of the hippocampus, a structure deep in the brain vital to the formation of memories. Alcohol use hampers memory and retention. Memory formation is a complex process that takes a long time. Many of your memories are solidified when you are not thinking about the material. Alcohol affects your sleep cycle by disrupting the sequence and duration of normal sleep, reducing your brain's ability to learn and retain information. Even drinking up to six hours before you go to sleep will negatively affect your sleep cycle. Alcohol use cancels out gains from your workout. Everyone knows that working out while under the influence of alcohol is dangerous because of the likelihood of injury. However, few athletes realize that consuming alcohol after a workout, practice, or competition can cancel out any physiological gains you may have received from such activities. Alcohol causes dehydration and slows down the body's ability to heal. Speeding the recovery of sore muscles and injuries is integral to optimal performance. Alcohol use prevents muscle recovery. In order to build bigger and stronger muscles, your body needs sleep to repair itself after a workout. Because of alcohol's effect on sleep, however, your body is robbed of a precious chemical called "human growth hormone" or HGH. HGH is part of the normal muscle-building and repair process and the body's way of telling itself your muscle needs to grow bigger and stronger. Alcohol, however, can decrease the secretion of HGH by as much as 70 percent! Also, when alcohol is in your body, it triggers the production of a substance in your liver that is directly toxic to testosterone. Alcohol use depletes your source of energy. Once alcohol is absorbed through your stomach and small intestine and finally into your cells, it can disrupt the water balance in muscle cells, thus altering their ability to produce adenosine triphosphate (ATP), which is your muscles' source of energy. Alcohol also reduces energy sources by inhibiting a process known as gluconeogenesis in which glucose is formed from substances other than glucose. When alcohol is oxidized by alcohol dehydrogenase (an enzyme), it produces an elevation of NADH, which ultimately reduces the amount of a coenzyme that is essential in the production of ATP.
Nutrient Absorption
Decreased nutrient absorption due to damage of the gastric cells and intestinal lining. A deficiency of thiamin related to alcohol abuse can lead to a serious condition called Wernicke-Korsakoff Syndrome. The first stage of this syndrome, Wernicke’s Encephalopathy, results in a swelling of the brain that can cause side effects such as dizziness, confusion, and vision problems. The second stage, Korsakoff’s Psychosis, occurs when diagnosis and treatment is not implemented timely, and deficiency becomes severe. Symptoms at this stage can include amnesia, tremors, and coma. When gastric cells are inflamed, they are not able to release intrinsic factor (IF), which is necessary for adequate absorption of vitamin B12 in the intestine. Because vitamin B12 plays a role in the formation of red blood cells (which carry oxygen throughout the body), symptoms of deficiency can include fatigue, shortness of breath, and difficulty concentrating. Disruption of the gut microbiome. Recent research on the gut-brain connection has demonstrated the innate connection between the health of our gastro-intestinal tract and mental health. This bi-directional relationship means that if damage occurs to the epithelial barrier in the gut or if there is an imbalance in the microbiota environment, it can affect mood and cognitive functioning. When alcohol is consumed in excess, levels of good gut bacteria decrease and levels of harmful gut bacteria increase. This shift towards a poor balance of intestinal bacteria is known as dysbiosis. Impaired immune function. Alcohol can decrease the innate immune response in the intestines, which can lead to increased exposure to pathogens and higher rates of illness.
Breast Cancer Risk
There is convincing evidence that alcohol consumption increases the risk of breast cancer, and the more alcohol consumed, the greater the risk.
Read also: The Hoxsey Diet
Tips for Enjoying Wine Responsibly While Managing Weight
It is possible to include wine in a healthy diet and maintain a healthy weight. Here are some practical tips:
- Stick to one serving: A serving of wine is defined as 5 ounces (150 mL).
- Track your calorie intake: If you can include a serving of wine in your daily calorie budget and maintain a calorie deficit, you can continue losing weight.
- Avoid dessert wines: Dessert wines are sweeter and contain more sugar and calories per serving.
- Choose red wine: Red wine has shown to have much higher antioxidants than other wines.
- Pay attention to alcohol levels: Attempt to keep it below 13.5% ABV when purchasing a bottle.
- Time your consumption: Resist drinking too late, as alcohol behaves similarly to carbohydrates in the body.
- Value quality over quantity: Spend a little more on a bottle of wine to encourage enjoying it over several days. Preserve wine using a vacuum pump wine sealer or Champagne stopper.
- Remove temptation: If on a strict diet, remove indulgent foods and drinks from your house.
- Talk to a doctor: First things first - everyone’s physiology is different.
- Be mindful of calories: Most wine has anywhere from 92-175 calories per glass.
- Eat before drinking: By eating before drinking, the rate at which alcohol reaches the small intestine is slowed, helping to taper absorption to a pace that your body can more easily manage.
- Stay hydrated: It’s important to drink water when you consume wine and liquor to maintain the balance of water in your cells since alcohol is a diuretic.
- Avoid drinking before eating: Drinking wine before you eat has shown to increase appetite when consumed 30 minutes before eating, so save your wine for your meal.
Who Should Avoid Alcohol?
For some individuals, any amount of alcohol consumption carries a high risk. This includes:
- Pregnant women, as alcohol can cause brain damage and other problems in the unborn baby.
- People taking care of children.
- Individuals taking medications that interact negatively with alcohol.
- People with a history of alcoholism.