The Mediterranean diet, celebrated for its potential to promote longevity and overall well-being, is rooted in the traditional eating habits of people living in Mediterranean regions like Crete during the 1950s and 60s. Numerous studies have since confirmed its health benefits, suggesting it can help prevent conditions like high blood pressure, type 2 diabetes, dementia, and certain cancers, while also improving cholesterol levels and aiding in weight management. A common daydream associated with the diet is, "All I have to do is live like an Italian and eat things with olive oil and wash it down with red wine? And voilà my ticker will improve?".
Defining the Mediterranean diet precisely can be challenging, but its core principles involve a high intake of fresh vegetables and fruits, alongside nuts, seeds, beans, cereals, bread, and whole grains. Fish and olive oil, providing monounsaturated fats, are also key components. But how does wine fit into this dietary pattern?
Wine as Part of the Mediterranean Tradition
The vine is native to the Mediterranean, thriving in the hot, dry climate and less fertile soils of the region. Wine isn't just a casual addition to the Mediterranean diet; studies suggest it plays a significant role. While red wine is often highlighted due to its polyphenol content, white wine also contains beneficial polyphenols, and there's no definitive evidence proving red wine's superiority.
Moderation and Consistency: The Key to Wine Consumption
The most important aspect of wine consumption within the Mediterranean diet is how it's consumed. Consistency and moderation are essential - a glass or two with a meal each day, avoiding excessive drinking. Overconsumption negates the positive effects of moderate intake, while the beneficial effects of wine, such as improving cholesterol and reducing blood clot risk, diminish after a short period.
According to nutritionist and dietician Ursula Fradera at the Deutsche Weinakademie, for a 12% alcohol wine, women can consume up to 200ml per day, and men up to 300ml per day. However, the optimal amount varies individually.
Read also: Drinking Wine on Carnivore
Wine buyer Steve Daniel, a long-time follower of the Mediterranean diet, credits it with managing his cholesterol levels, negating the need for statins. He favors wines from the Mediterranean region, particularly saline, mineral, dry whites or lighter reds.
The Social Aspect of Wine Drinking
The sociability surrounding wine drinking is also integral to the Mediterranean diet and lifestyle. Sharing meals with friends encourages longer mealtimes, leading to slower wine consumption alongside conversation. Research indicates that communal meals often result in better nutrient intake. Moreover, the presence of food may reduce the amount of alcohol available to mouth bacteria, which start to metabolize ethanol/alcohol into acetaldehyde - a byproduct of alcohol metabolism. When you are exceeding your body’s ability to eliminate alcohol, that byproduct builds up and we know that acetaldehyde is a compound that is associated with tumorous cancers of the upper gastrointestinal system. Having alcohol with food also reduces glucose bioavailability - which is demonstrated by the glucose lowering effects of moderate wine consumption. However, that can be dangerous for those with diabetes, as glucose levels can drop so low it causes complications. The social aspect also contributes to mental well-being, stress reduction, and improved cognitive function.
Polyphenols and Bioavailability
The beneficial components of red wine are largely attributed to polyphenols, a type of antioxidant found in grape skins. Red wine, due to its maceration process, contains significantly higher polyphenol levels than white wine. These compounds can enhance the "bioavailability" of other nutrients. For example, consuming red wine and olive oil with red meat can mitigate some of the damaging effects associated with red meat consumption.
Southern Italy’s Aglianico and Greek wines like Xinomavro are known for their high polyphenol content. Even certain rosés, like Cerasuolo d’Abruzzo, which utilizes the polyphenol-rich Montepulciano grape, can offer similar benefits.
The Ongoing Debate: Benefits vs. Risks
Despite research linking moderate wine consumption (with meals) to heart health, the role of wine in a healthy diet remains a subject of debate. The World Health Organization (WHO) cautions against alcohol consumption due to its classification as a carcinogen. While some studies suggest a link between alcohol consumption and reduced cardiovascular disease risk, others contradict these findings, stating that no amount of alcohol is safe.
Read also: Best Wine for Keto
Physician and researcher Miguel Martínez-González, the principal investigator on PREDIMED-PLUS, highlights the controversy, noting that while moderate wine consumption may offer benefits for older adults, it poses risks, particularly for young people. He emphasizes the need for randomized controlled trials to assess the potential benefits and harms of alcohol consumption adequately.
Recent Research and Expert Opinions
A recent study published in the European Heart Journal suggests that light-to-moderate wine consumption with adherence to a Mediterranean diet may lower the risk of cardiovascular disease by as much as 50%. The study used urine samples to measure tartaric acid, a biomarker for wine consumption, to ensure accurate reporting.
However, experts remain cautious, emphasizing that the study demonstrates correlation, not causation. They also point out that the health benefits disappeared in people who drank more than one glass of wine per day.
Cardiologist Cheng-Han Chen emphasizes that decades of research have not found a clear benefit of wine/alcohol intake to heart health. Rigved Tadwalkar, a consultative cardiologist, notes that confounding factors cannot be entirely ruled out and that the study's findings may not be generalizable to other populations.
Jayne Morgan, a cardiologist, points out that the risks of alcohol intake may outweigh any potential benefits for most individuals, adding that resveratrol is not as protective as previously touted and not worth the intake of wine or alcohol in order to try to achieve the benefits.
Read also: Wine on a Keto Diet
A Balanced Perspective
While some studies suggest potential benefits of moderate wine consumption, it's crucial to acknowledge the potential harms and consider individual risk factors, tolerance to alcohol, and personal beliefs. The Mediterranean diet does not explicitly recommend alcohol, and the focus should remain on the diet's core components: fruits, vegetables, whole grains, lean proteins, and healthy fats.
Key Takeaways
- The Mediterranean diet emphasizes fresh, whole foods and healthy fats.
- Wine, particularly red wine, has traditionally been part of the Mediterranean diet.
- Moderation and consistency are key to responsible wine consumption.
- The social aspect of wine drinking can contribute to overall well-being.
- The potential benefits of wine consumption are still debated, and risks should be considered.
- A healthy diet, regular exercise, and lifestyle modifications are essential for reducing cardiovascular disease risk.