Recommendation: If you currently drink red wine, continue to drink 5 to 12oz (about 2 glasses) per day. If not, buy a bottle and drink one glass per day over 4-5 days. Drink with different foods to see if you can enjoy it. I suggest starting with a lighter type like Pinot Noir and working your way up to the heavy stuff like Cabernet Sauvignon.
White Wine, If You Must
There are a few reasons people might feel like science flip-flops on red vs white wine. This could be due to the different side-effects experienced by different people. There’s more histamine in red. ((Wine-induced asthma: A placebo-controlled assessment of its pathogenesis)) Those with a known sensitivity to histamine-rich foods (fermented foods, shellfish, cured meats, or alcohol) may conclude that this reduces the health benefits of red wine. Conversely, the added sulfite content in white wine can be 4 or 5 times higher than in red. ((Current knowledge of the health benefits and disadvantages of wine consumption)) ((Wine-induced asthma: A placebo-controlled assessment of its pathogenesis)) This could lead to the conclusion that whites should be avoided. But when a collection of data is considered, it’s pretty obvious that red has the trump card due to a higher level of polyphenols from the grape skins. ((Wine and Health: A Review)) In this regard, the darker the better.
Global Non-clinical Observations
A 2002 Italian meta-analysis of 26 studies reported lowered rates of vascular disease in wine-drinkers. In a group of 13 studies (209,418 people) wine drinkers enjoyed a 32% reduction in vascular risk, compared to nondrinkers. Among 10 studies (n=176,042), they found a “J-shaped” relationship among different amounts of wine and vascular risk. This means benefits were less as the amount people drank increased. The most beneficial amount was, no surprise, at 150mL (about 5oz or 1 glass). ((Meta-Analysis of Wine and Beer Consumption in Relation to Vascular Risk)) This supports other observations among wine-drinking populations, most notably the “French Paradox” (lower coronary heart disease despite high dietary saturated fat).
Don’t Worry About Pronouncing “Resveratrol” Anymore
Resveratrol is one of many ‘polyphenols’ in red wine. These guys act as antioxidants, at least in vitro (out of the body and not in natural conditions, allowing us to test large amounts at a time). However, resveratrol is nowhere near the most neuroprotective and anti-inflammatory ‘varietal’ of polyphenol in red wine. A 2014 study showed increasing the resveratrol by even 10 fold in the same wines didn’t increase their antioxidant capacity. ((Health benefits of wine: Don’t expect resveratrol too much)) It appears to help protect against atherosclerosis by reducing platelet aggregation, but the mix of polyphenols in red wine is what makes it an effective source of antioxidants.
What Benefits Have Been Shown
A 2004 study showed the polyphenols–not just the alcohol–in red wine likely explain it’s anti-atherosclerotic ability. Gin and merlot both lowered IL-1 (23%/21%) and fibronigen (5%/9%). However, the merlot significantly lowered expressions of certain antigens (about -30%) and MCP-1 (-46%), and reduced hs-CRP (-21%) as well as two adhesion molecules. ((Different effects of red wine and gin consumption on inflammatory biomarkers of atherosclerosis: a prospective randomized crossover trial: Effects of wine on inflammatory markers)) Gin was chosen for its undetectable polyphenol content. These results were observed with two glasses (about 11oz) of wine or two cocktails (3.3oz) of gin per day. All subjects drank wine and gin during two separate stages of the experiment. A 2005 study tested regular red wine vs non-alcoholic red wine for antioxidant effects. They found that one glass of either significantly increased phenolic compounds in the blood, but only regular consumption of red wine with alcohol had this affect in the long run. ((Single and repeated moderate consumption of native or dealcoholized red wine…)) Alcohol has also been shown to increase HDL and reduce inflammation and platelet aggregation. ((Wine and Health: A Review)) Several studies show the importance of sustained moderate consumption in benefitting cholesterol, as shown in the table below:
Other Aspects To Keep In Mind
There are known potential risks with red wine, as with anything. Beyond intolerance to sulfites and histamines, concerns include: dependence on alcohol, lead content, acid reflux, and even gastric cancer when excessively consumed. Not to mention possible toxins from non-organic wine (57% of 21 Italian wines tested positive for at least one pesticide) ((Current knowledge of the health benefits and disadvantages of wine consumption)) Combine that with the fact that most wine tastes like sour grapes to me, I’m fine getting my antioxidants from dark chocolate and coffee, though it is better with certain wines. Try it; if you don’t like it you can still get most of the health benefits from polyphenol-rich foods and even other alcoholic alternatives.