Red wine has had its share of positive messaging. The identification of the French paradox in the 1980s solidified the status of red wine, and it then made its way into the popular zeitgeist.
The French paradox was identified and named after some interesting observations that came out that were backed by science. Most notably, it appeared that French people were consuming just as much saturated fat as people in other European countries, but their incidence of adverse cardiac events was way less.
More research ensued. Longitudinal, cross-sectional, and randomized studies mostly showed that consuming light or moderate amounts of red wine on a regular basis resulted in higher HDLs, lower fibrinogen, healthier vascular epithelium, and better insulin resistance—all factors in keeping arteries healthy and cardiovascular disease at bay.
Part of the miraculous effects of red wine on cardiovascular health was attributed to the polyphenols in red wine and, in particular, resveratrol. Research found that resveratrol alone could have a somewhat protective effect on cardiovascular health.
More Good News
Then, along came the Blue Zones in the early 2000s. Blue Zones are communities in the world where there are plenty of people living to be 100 or more. Turns out many of them drink red wine every day, with breakfast, lunch, and dinner. All that wine drinking did not seem to be affecting them adversely. Quite the opposite.
So far, so good. Fans of red wine were rejoicing, and others considered switching from cocktails to red wine, or at least adding it to the mix. Could it be that you could consume a double cheeseburger with impunity if you washed it down with a glass of red wine?
Taking a closer look, however, revealed some disturbing caveats to that assumption.
The Devil in the Details
A review article discussing the French paradox (2004) noted several large, longitudinal studies indicating that certain components in food also contribute to protection against cardiovascular disease. Which ones? Those found in fruits, vegetables, whole grains, nuts, and tea. Things like folate, linolenic acid, flavonoids, and catechins. All have been shown to have beneficial effects on cardiovascular health. These items are mainstays in the Mediterranean style of eating, often found in France and other southern European countries, the very areas famous for red wine consumption.
There is more. This article noted that leisure time energy expenditure also has a connection to a lower incidence of cardiovascular disease. This is not new information, of course, but it should be noted that it appears that the French and people in other southern European countries have a lifestyle that includes a fair amount of physical activity. So much so that the Mediterranean lifestyle is noted for it.
Let’s circle back to the Blue Zones. Here we see wine drinking morning, noon, and night. There is a lifetime of doing this. A long lifetime, it would seem. But, according to Dan Buettner, the lead researcher and the one who wrote the books about the Blue Zones, wine consumption in those areas is moderate. The people there drink 3-4 ounces at each meal, and maybe a bit in the afternoon at a social gathering. If you do the math, that comes out to 12-16 ounces or so daily. At that rate, longevity does not seem to be affected, given their lifestyles.
Lifestyles in the Blue Zones fall in line with findings about diet and exercise. The Blue Zones tend to be isolated communities where people eat lots of locally grown fruits and vegetables, get daily exercise, and have robust community connections.
In addition, these folks do not run out to the nearest grocery store for their wine. They make it themselves. At least in one case, Sardinia, the red wine has 2-3 times the polyphenols found in other wines. That’s because the grapes there need more red pigment in their skins to protect them from the brutal sunshine. This red pigment is what is rich in polyphenols (and resveratrol).
Buettner also noted that red wine increases the body’s ability to absorb the polyphenols in plants. It’s a much better deal than drinking red wine by itself, or with a Big Mac, for that matter. This finding has been borne out by other research.
Embracing the Mediterranean
The Mediterranean style of eating has been associated with many health benefits, including better gut health and a lower risk of diabetes, heart disease, and some cancers. It should be noted that red wine is included as a feature of the Mediterranean diet.
However, now many health organizations are telling us to limit our daily alcohol to 5 ounces of wine for women and 10 ounces of wine for men, or to not drink at all. The World Health Organization goes so far as to say: “There is no ‘safe’ level of alcohol consumption that does not affect health.”
On the other hand, science also tells us that if drinking red wine is paired with a Mediterranean style of eating and living, the total package is a healthy one. The Mediterranean style of living, including a few glasses of red wine, is associated with a lowered risk for many diseases and a longer life.
What are we to make of all this? Is there a path to health that can include some red wine?
The Path
- Do your best to adopt the Mediterranean living style. That includes eating, exercise, and being social. Eating would include using olive oil; consuming moderate amounts of protein, lots of fiber, and complex carbohydrates; and daily consumption of plenty of fruits and vegetables.
- If you want some alcohol, make it a small amount, have it with meals, and do your best to choose red wine instead of spirits or beer. Remember, pairing red wine with plants enhances absorption of polyphenols in those plants. This is especially true for brightly colored plants.
- Eat slowly, with friends, whenever possible. If you can’t be with others, eat slowly anyway. Eating slowly has been linked with lower rates of obesity, even when isolating it from drinking alcohol, exercise, and smoking. In other words, it’s a very good thing for your health, no matter what else you are doing.
Bottom Line
Evidence for the overall healthiness of the Mediterranean style of living and eating is compelling. If you want to add some red wine to it, keep it to a moderate amount. Lifestyle has a much bigger impact on health than red wine.