Milly Gaines
The Mediterranean diet is based on the traditional eating patterns of people living in Mediterranean regions, such as Crete, in the 1950s and 1960s. It involves eating whole grains, lean meat, fish, fruits, olive oil, and vegetables, and is considered one of the healthiest diets in the world. Unlike many other diets, the Mediterranean diet allows moderate alcohol intake, and red wine is typically cited as one of the key protective components due to its high content of beneficial polyphenols. However, white wine also contains polyphenols, and there is no convincing evidence that red wine is superior. So, is white wine okay on the Mediterranean diet?
| Characteristics | Values |
|---|---|
| Is white wine allowed on the Mediterranean diet? | Yes, but red wine is more commonly recommended due to its higher levels of beneficial polyphenols. |
| Recommended amount of alcohol | 1-2 glasses for women and 2-3 glasses for men with meals. |
| Benefits of moderate alcohol consumption | May reduce the risk of high blood pressure, type 2 diabetes, dementia, and certain cancers. May also improve cholesterol levels and hinder weight gain. |
| Risks of alcohol consumption | Alcohol is a known human carcinogen linked to cancers, strokes, high blood pressure, and other cardiovascular issues. Excess consumption can also cause low glucose levels, which can be dangerous for people with diabetes. |
| Other recommended drinks | Water, tea, and coffee. |
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What You'll Learn
White wine contains polyphenols
Wine is a source of polyphenols, which are abundant antioxidants that help prevent various health problems, including cancer, cardiovascular disease, diabetes, and neurodegenerative diseases. Polyphenols are found in the grape skins, and red wine has more time in contact with the grape skins during the maceration process, resulting in higher polyphenol content. However, white wine also contains polyphenols, and research has not yet shown that red wine polyphenols have stronger health benefits.
White wine contains different types of polyphenols, and while the total concentration of polyphenols is lower in white wine compared to red wine, the specific polyphenols in white wine may have more antioxidant capacity. For example, a study published in "Drugs Under Experimental and Clinical Research" in 1997 showed that the polyphenols in white wine may have more antioxidant capacity compared to red wine. Additionally, a review of three different white wines showed that one of the white wines had a cardioprotective effect, improving post-ischemic ventricular recovery and reducing myocardial infarct size.
The specific polyphenols found in white wine include catechin, resveratrol, caftaric acid, tyrosol, and quercetin. These polyphenols contribute to the color, flavor, oxidative stability, astringency, and bitterness of wines. White wine also contains phenolic acids such as trans-caftaric acid, cis-coutaric acid, caffeic acid, trans-ferulic acid, gallic acid, and vanillic acid, as well as flavonoids and tannins.
While red wine is typically associated with the Mediterranean diet due to its high content of beneficial polyphenols, white wine can also be included. The key is to consume wine in moderation, typically one to two glasses per day with meals, as part of the overall Mediterranean lifestyle, which includes keeping active, community living, and consuming freshly prepared seasonal food in moderation.
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Red wine is more popular
Wine is considered to be a key protective component of the Mediterranean diet. However, when it comes to the type of wine, red wine is more popular. This is mainly because of its high content of beneficial polyphenols, which are a type of antioxidant that helps fight off short-term and long-term disease or illness.
The Mediterranean diet is based on the lifestyle and consumption patterns of people living in Mediterranean regions such as Crete in the 1950s and 60s. It involves keeping active, community living, and consuming freshly prepared seasonal food in moderation, with relatively high carbohydrate and fat intake but without indulgence or excess. Wine lovers following this diet need to balance their passion with moderation, as excessive consumption can undo all the positive benefits of moderate intake.
While white wine also contains polyphenols, research has not yet shown that they have the same strong health benefits as those in red wine. This is because red wine has more time in contact with the grape skins during the maceration process, which is where the beneficial components are found. White wine tends to have a fruity flavor, making it easy to distinguish by the fruit it's aiming to replicate, but it also has more sugar. Its sugar comes from phenolics, which help it pair well with juicy foods like fish, poultry, pork, and fruits.
Red wine drinkers tend to consider themselves "aficionados" and are more likely to be early birds, dog lovers, and jazz enthusiasts. They also lean towards "Game of Thrones" and identify as "adventurous, humble, and organized." Red wines are also known to amplify the taste of beef, pork, chocolate, and cheeses better than white wine. This could be due to the presence of tannins, a plant compound that binds to proteins and amino acids, creating a "textual component" that dries the mouth and prepares the wine for the food it's paired with.
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Health benefits of red wine
Wine is considered to be one of the key protective components of the Mediterranean diet. While red wine is typically cited in this context due to its high content of beneficial polyphenols, there are also polyphenols in white wine, and so far, there is no convincing evidence that red wine is superior. Therefore, both red and white wines can be consumed as part of the Mediterranean diet. However, it is important to practise moderation, as excessive consumption can undo the positive benefits of moderate intake.
Red wine is made by crushing and fermenting dark-coloured, whole grapes. It is rich in antioxidants, particularly polyphenols, which are believed to be responsible for the health benefits of red wine. Polyphenols can be thought of as an upgraded version of vitamins and minerals. While vitamins and minerals are essential for life, antioxidants are not, but they help fight off short-term and long-term diseases or illnesses.
The powerful plant compounds in red wine have been linked to many health benefits, including:
- Reduced inflammation
- Lower risk of heart disease
- Lower risk of cancer
- Extended lifespan
- Improved brain function
- Improved gut health
It is important to note that the research on the health benefits of red wine is ongoing, and some studies have found potential health risks associated with drinking wine. Therefore, it is always recommended to consult a physician for medical advice and consume wine in moderation.
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Wine quantities in the Mediterranean diet
Wine is a key component of the Mediterranean diet, which is a way of life more than a specific regime. It is based on the lifestyle and consumption patterns of people living in Mediterranean regions such as Crete in the 1950s and 60s. This includes being physically active, community living, and consuming freshly prepared seasonal food in moderation, with relatively high carbohydrate and fat intake but seldom indulgence or excess.
The Mediterranean diet incorporates wine, which is a staple tipple in the region. Wine is not just a minor component of the diet; moderate alcohol consumption, mostly in the form of wine, is one of the key protective elements of the Mediterranean diet. The key thing about wine in the Mediterranean diet is consistency and moderation—a glass or two with a meal every day, with no bingeing or abstinence.
Registered dietitian Kym Wroble notes that there is a Mediterranean way of drinking, which involves small amounts of red wine with meals and friends. However, she also notes that the Mediterranean diet is part of the Mediterranean lifestyle, and any benefits gained from following the diet are a result of it being in conjunction with the facets of the Mediterranean lifestyle.
Nutritionist and dietician Ursula Fradera states that the amount of wine associated with the least health risks is up to 1-2 glasses or units of wine for women and 2-3 glasses or units for men with meals. For a 12% wine, this translates to up to 200ml for women and 300ml for men per day. However, it is important to note that optimal quantities vary from person to person, and alcohol levels on labels can differ from the actual content.
While red wine is typically cited due to its high content of beneficial polyphenols, white wine also contains polyphenols, and there is no convincing evidence that red wine is superior. Thus, both red and white wines can be included in the Mediterranean diet. Wine buyer Steve Daniel, who follows a Mediterranean diet, recommends wines from the region, such as saline, mineral, and dry whites or lighter reds.
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Mediterranean diet and weight loss
The Mediterranean diet is inspired by the traditional dietary patterns of people living in the Mediterranean basin, including Greece, Italy, Spain, and France. It is considered one of the best-researched lifestyles, with consistent findings indicating benefits for weight loss, heart health, and longevity.
This diet is rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats like extra virgin olive oil. It includes moderate amounts of dairy and low to moderate amounts of fish, poultry, and wine. Red meat and processed foods are limited. The focus is on enjoying an abundance of nutritious and tasty foods that promote satiety, rather than restricting specific food groups.
The Mediterranean diet has been associated with a reduced risk of chronic conditions and improved health outcomes. Research suggests that higher adherence to this dietary pattern increases the likelihood of weight loss and weight loss maintenance. In the MedWeight study, participants with higher MedDietScores, indicating greater adherence to the Mediterranean diet, had higher odds of maintaining weight loss.
The diet's effectiveness for weight loss may be attributed to its emphasis on whole, unprocessed foods, healthy fats, and moderate portions. It encourages a balanced approach to eating, allowing individuals to enjoy a variety of foods without strict restrictions. This makes it easier to adhere to the diet long-term and promote sustainable weight loss.
Wine, particularly red wine, has been a subject of interest in the Mediterranean diet. While red wine is often highlighted for its high content of beneficial polyphenols, white wine also contains these antioxidants, and evidence suggests that both types can be included in the Mediterranean diet. The key is moderation, typically limited to one to two glasses per day, depending on gender, and preferably consumed with meals.
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Frequently asked questions
Yes, white wine is allowed on the Mediterranean diet. However, red wine is more commonly associated with the diet due to its high content of beneficial polyphenols, which are a type of antioxidant. There are also polyphenols in white wine, but research has not yet shown that they have the same strong health benefits.
The Mediterranean diet typically involves drinking one to two glasses of wine per day. However, it's important to note that the optimal amount varies from person to person and that alcohol consumption can have negative health effects.
The Mediterranean diet is considered one of the healthiest diets in the world due to its focus on healthy plant foods, moderate intake of dairy and seafood, and high consumption of healthy fats, fruits, and vegetables. It has been linked to various health benefits, including weight management, improved heart health, and reduced risk of chronic illnesses.
