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- Growing evidence has linked alcohol to a higher risk of cancer. Can it be part of a healthy diet?
- The Mediterranean diet and Blue Zones diet, linked to longevity, both include wine in moderation.
- Wine’s role in a healthy diet may be related to factors like stress relief and social connection.
Doctors, including the US Surgeon General, are sounding the alarm that drinking alcohol is linked to cancer — but some of the longest-living people in the world enjoy a glass of wine with dinner.
The Mediterranean diet, based on eating traditions in countries like Spain, Italy, and Turkey, is widely acknowledged as the healthiest way to eat.
Along with olive oil and whole grains, it includes wine in moderation — typically defined as one daily drink or less for women, two or less for men.
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Longevity “Blue Zones,” areas of the world where people reportedly live longer, healthier lives, are home to rich wine-drinking cultures like Ikaria, Greece and Sardinia, Italy.
While some researchers say there are clear benefits of drinking wine — including a social outlet and a boost of antioxidants — others say there’s no safe amount of alcohol.
So how come wine features in the healthiest diet? Here’s what we know.
Can wine be good for you?
Some people live into their 90s or past 100 while enjoying wine, beer, or even whiskey.
One clear benefit is socializing.
Blue Zones are known for being hubs of community and support, and research suggests those strong social bonds contribute to longevity.
Drinking wine brings people together, which can relieve stress, reduce loneliness, and positively stimulate the nervous system. Plus, people who eat with friends and family tend to eat more moderately and mindfully.
The second factor is sustainability.
The healthiest diet is one you’ll follow, and dietitians routinely emphasize that an all-or-nothing approach to eating (and drinking) can lead to cycles of restriction and binging, which damages your metabolism.
While that’s no reason to start drinking, if you don’t already, flexible habits make it easier to stick to a healthier lifestyle overall with a little indulgence in things you enjoy.
Several studies over the years have found some benefit to drinking in moderation such as lower risk of heart disease and dying early.
A 2023 study found light drinking was linked to lower risk of heart attack, especially in people with anxiety, suggesting it may have a benefit for reducing stress.
The risks of drinking wine, even in moderation
Alcohol is a known carcinogen (cancer-causing substance).
International agencies like the World Health Organization have warned that any alcohol consumption can increase cancer risk.
Heavy drinking — more than four drinks per session for women and five for men, or more than eight to 15 drinks per week — can lead to high blood pressure, liver disease, and higher risk of stroke, according to the CDC.
Cardiologists, oncologists, and gastroenterologists generally agree that drinking less is one of the biggest ways to reduce your risk of illnesses like heart disease and cancer.
Is natural wine better for you?
Natural wines are popular in the Mediterranean and Blue Zones like Sardinia, Italy, said researcher Dan Buettner in a 2023 docuseries on longevity.
Natural wines carry the same health risks as any alcohol, but they tend to have less sugar, fewer additives, and lower alcohol content.
As a result, natural wines may be a healthier drink option, helping to lower the risks associated with too much alcohol and sugar, and may offer more antioxidants than conventional wines.
Polyphenols, plant-based compounds found in berries, grapes, and wine, offer benefits such as improved gut health, research suggests.
However, wine by itself doesn’t contain high enough amounts to back up the benefits seen from some polyphenols like resveratrol in health and longevity studies.
How to get the benefits of alcohol without drinking
If you’re interested in cutting down your drinking, it’s a good idea to talk to a doctor.
You can cut back on drinking by limiting the number of drinks you have per day or week and planning alcohol-free days.
You could also harness the social benefits of alcohol while drinking alcohol-free alternatives like kombucha or non-alcoholic beer.
