It’s a buzz question and we all know what we want the answer to be. Should we be enjoying our red wine with the added bonus of knowing it’s a healthy choice, as many experts now theorize? Could we even go as far as to say it’s ‘medicinal’ as claimed in comedic fashion by many over the years? Or that it can even help us to lose weight?
In a nutshell, is it good for you, or not?
Well yes. And no.
Let’s get that ‘no’ out of the way. Without going into it too much, as we all know, alcohol should be consumed in moderation and having a glass of red wine, maybe two occasionally, is the recommended amount. Any more than that and you will be undoing the positive effects explored below.
So, that said…on to that wonderful ‘yes’!
Research findings have revealed that red wine can be packed with benefits, including:
- Healthier cholesterol levels
- Healthy insulin levels
- Physical and mental performance
- Aiding in weight loss
- Challenging free radicals
- Fending off disease, including cancer
- Prevention of vision loss
- Promoting bone strength
- Preventing osteoporosis
- Preventing coronary heart disease
- Improving blood flow and vessel health and blood pressure
- Preventing conditions that lead to heart attacks and stroke
- Preventing brain damage after stroke
Here’s a few facts as to why red wine has been linked to so many health findings:
- It’s all in the grape skin. Red wine is actually a better choice than white because it is steeped in higher levels of grape skins. Compounds in red wine, partly from plant polyphenol, include resveratrol which can help maintain healthy cholesterol levels, lowering LDL cholesterol (the bad one) and increasing HDL cholesterol (the good one). It can even help regulate healthy insulin levels and aid in the treatment of diabetes.
- A tiny powerhouse called ‘quercetin’. This flavonoid polyphenol is found in lots of healthy foods such as vegetables and green tea, but it is also abundant in red wine. Findings have revealed some great news about quercetin which reportedly exhibits unique therapeutic effects, improving physical and mental performance. It also appears to help aid in weight loss but more about that exciting finding in a moment…
- Antioxidant Red wine is packed full of these little soldiers who help slow down and prevent damage to the body’s cells. If free radicals become too prevalent the body can go into oxidative stress, inviting diseases. Antioxidants challenge free radicals, thus fighting off all sorts of nasties, even the possibility of cancer which can otherwise thrive. Studies have shown that the risk of prostate, colon and breast cancer are all likely to be reduced by the moderate consumption of red wine. It can also help prevent vision loss.
- Super strong silicon. Red wine contains silicon which is great for bone mineral density, strength and health. In some cases, one to two glasses of wine has been shown to have similar effects to bone medications, aiding in the prevention of osteoporosis.
- Tannins at heart. The tannins at the heart of red wine actually help prevent coronary heart disease. Procyanidins can improve blood flow and vessel health, blood pressure when wine is drunk in moderation, and can help prevent the conditions that lead to heart attacks. Additionally, phenolic compounds can act as blood thinners and prevent clotting that leads to stroke. It can also help to prevent brain damage after stroke.
ADDITIONALLY:
- Red wine has probiotics which can give you more energy, making you STRONGER
- Red wine drinkers reportedly live longer than beer drinkers and keep your cells healthy, effectively keeping you YOUNGER
- Red wine drinkers can have a healthier appearance, especially skin and hair, making you appear MORE ATTRACTIVE
So, how does it help aid in weight loss?
Okay, so here’s some more good news.
Alcohol does contain calories and again, must be consumed in moderation, however in one recent, randomised study, red wine was found to help reduce body fat, waist circumference, and the body mass index of participants. Why? Because the polyphenolic compounds like resveratrol, discussed above, are believed to have beneficial effects on fatty acids and metabolism. Basically, ‘white fat’ is turned into energy-burning ‘beige fat’.
Curcumin is a phytochemical acting here too. It can be found most abundantly in turmeric which is being touted as a new wonder food so yep, a glass of red wine and a nice curry may be just what the doctor ordered.
Here’s a guide list to staying healthy, drinking wine and losing weight:
- Remember to count the calories, especially remembering to take into account the extra food you might consume when drinking wine. (How many cheese cubes and salty snacks was that exactly?).
- Walk for wine. This is a great way to maximise the impulse need we often have to graze in the early evening. Walking spikes your metabolism and will also decrease your desire to over drink.
- Don’t drink too late at night. You’ll sleep better if you stop eating earlier too, increasing your body’s natural ‘fasting’ hours until tomorrow.
Which red wine is best for health and weight loss?
The darker the wine, the more antioxidants it contains, so pinot noir and dry red wines, cabernet and merlot are highest, sweeter dessert wines less so. Sweet wines also contain more sugar so stick to the darker wines if you can. Here’s an overall guide:
| Red Wine | Calories per 5oz glass |
| Cabernet Sauvignon | 120 |
| Pinot noir | 121 |
| Shiraz | 125 |
| Merlot | 122 |
| Sweet sherry | 227 |
Red wine, intermittent fasting and a Mediterranean diet
For years we’ve been told about the benefits of both fasting and a ‘Mediterranean diet’, both of which can include red wine to further promote health.
Intermittent fasting:
Intermittent fasting methods are many and varied, the 3 day, 2 day, part day and 800 methods proving most popular. Restricting your eating to time ‘windows’ or reducing certain days to a calorie allowance can help improve your health and drop unwanted weight.
Examples of fasting methods:
- 2 DAY: Restrict your calories to 500, two days a week, the rest eat normally
- 3 DAY: Restrict your calories to 1,000, three days a week, the rest eat normally
- PART DAY: Restrict your calories to 1,600 every day and only eat in eight hour windows
- 800: only eating 800 calories a day for a few weeks then dropping to 800, two days a week long term
Where does red wine fit in?
There are enough calories to fit wine into a fasting diet and enjoy the dual health benefits of both, although it’s important to remember that drinking wine does count as ‘breaking your fast’ and reduces the effectiveness of ‘ketosis’ the fat-burning stage of fasting.
Mediterranean diet:
A Mediterranean diet is full of whole grains and fresh produce and includes olives, fruits, nuts, legumes, seeds, dairy, fish and yes, red wine. It is low on red meat and refined grains or processed foods, e.g. white bread, deli meats, margarine. This diet contains many antioxidant-rich foods, including red wine, and has long been associated with longer life and good heart health.
Combination:
Combining moderate amounts of red wine with a Mediterranean style diet and intermittent fasting is a triple way that you can improve your overall health and lose weight.
What a combination week might look like (red wine included in a Mediterranean based diet on the 3 day method):
Sunday:
- Breakfast: breakfast bowl with eggs, hummus and fresh spring veges with orange juice and coffee / tea and milk
- Lunch: garlic prawns and Greek salad
- Dinner: lemon herbed salmon with broccoli, carrot and eggplant
- Snacks: carrot, cucumber, nuts and cheese plate with a glass of red wine
Monday:
Fast day 500 cals – alcohol free
- Breakfast: black coffee / tea
- Lunch: mushroom and egg white omelette with green salad
- Snacks: an orange
- Dinner: Tuscan white bean soup
Tuesday:
Fast day 500 cals – alcohol free
- Breakfast: black coffee / tea
- Lunch: minestrone soup
- Snacks: an orange
- Dinner: Baked lemon chicken with greens
Wednesday:
- Breakfast: eggs of your choice and 2 slices whole wheat grain bread with orange juice and coffee / tea and milk
- Lunch: spicy chicken with hummus and lentil salad
- Snacks: Greek yoghurt and berries
- Dinner: scallops, baked veges and lemon rice with a glass of red wine
Thursday:
- Breakfast: tomato, basil and fetta on whole wheat grainy toast with olive oil, orange juice and coffee / tea and milk
- Lunch: Tuna salad sandwich on whole wheat grainy bread
- Dinner: lamb shanks with vegetable frittata
- Snacks: olives, cheese and a glass of red wine
Friday:
- Breakfast: za’arter eggs and 2 slices whole wheat grain bread, orange juice and coffee / tea and milk
- Lunch: eggplant rollatini with greens
- Snacks: Greek yoghurt and berries
- Dinner: scallops, baked veggies and lemon rice, two glasses of red wine
Saturday:
- Brunch: Mezzi platter with crusty bread, orange juice and coffee / tea and milk
- Late lunch: prawn omelette with whole wheat grainy bread
- Snacks: Greek yoghurt and berries
- Dinner: chicken with roasted Italian vegetables, glass of red wine
Summary:
Drinking red wine can be detrimental if excessive, but in moderation, red wine really is good for you. It can improve many aspects of your health including lowering cholesterol, aiding in good heart health, the prevention of cancer and maintaining an ideal weight. As long as you stick to the recommended amount, red wine truly is ‘medicinal’ and can be enjoyed as part of a balanced, nutritious diet.
Want to know more about good health, calories, socializing and losing weight? Our program is packed full of advice, tips and tricks. Find out more here!
