Is wine healthy? - CNN

Is wine healthy?

By Lisa Drayer, CNN

Updated 0919 GMT (1719 HKT) April 21, 2017

Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day.
Photos: 10 foods that are healthy, except when they aren't
Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day.
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When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal.
Photos: 10 foods that are healthy, except when they aren't
When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal.
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Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it's important to sprinkle, not pour.
Photos: 10 foods that are healthy, except when they aren't
Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it's important to sprinkle, not pour.
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Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.
Photos: 10 foods that are healthy, except when they aren't
Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.
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Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat.
Photos: 10 foods that are healthy, except when they aren't
Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat.
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Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.
Photos: 10 foods that are healthy, except when they aren't
Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.
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A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar.
Photos: 10 foods that are healthy, except when they aren't
A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar.
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Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars.
Photos: 10 foods that are healthy, except when they aren't
Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars.
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A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you'd be better off eating a burger.
Photos: 10 foods that are healthy, except when they aren't
A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you'd be better off eating a burger.
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If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate.
Photos: 10 foods that are healthy, except when they aren't
If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate.
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Story highlights

  • Moderate alcohol consumption reduces risk of heart attack by 30% compared to non-drinkers
  • Excessive drinking can increase the risk of diseases, including heart disease and liver disease

(CNN)Yes, wine may protect our hearts when consumed in moderation -- defined as up to one drink per day for women, and up to two drinks per day for men, according to US dietary guidelines. Five ounces of wine is considered one drink.

Benefits of moderate alcohol consumption such as wine include a 30% reduction in the risk of heart attack compared to non-drinkers, a finding that has been repeated over 30 years and in various countries, according to Eric Rimm, a professor of epidemiology and nutrition who has been researching the effects of alcohol and chronic disease for decades at the Harvard T.H. Chan School of Public Health.
    Additionally, alcohol consumption has been associated with a 30% to 40% reduction in the risk of Type 2 diabetes, compared to those who don't drink.
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      But more is not better. Excessive drinking can increase the risk of diseases, including heart disease, liver disease and certain cancers.
      The pattern of drinking matters too, so saving up for a bottle of wine during a Saturday night dinner isn't quite the same as following a 'one-a-day' rule. "The maximum benefit appears to be when alcohol consumption is spread out over the course of a week, or at least every other day," said Rimm.
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      Isn't red wine better?

        Red wine has been praised for its resveratrol content. Resveratrol is a polyphenol (plant chemical) found in the skin of red and purple grapes (less so in green). It has antioxidant properties and it also helps to make arteries more flexible, which lowers blood pressure. The amount of resveratrol in red wine is greater than in white and rosé wines, since grape skins are removed early during the production of white and rosé wines.
        According to Rimm, a few studies suggest that consuming red wine may be more beneficial than drinking other alcoholic beverages. But, he adds, the amount of polyphenols in red wine is simply not enough to explain the benefits on health.
        "If you are a woman, and you're drinking a glass of red wine each day, the amount of polyphenols is small compared to other sources of polyphenols in your diet, like blueberries, tea, apples and dark chocolate," he said.
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        For example, if you are consuming a glass of red wine daily and also consuming a healthy, Mediterranean-style diet, the polyphenols from red wine represent less than 5% of the total amount of polyphenols in your diet, according to Rimm.
        By comparison, the amount of resveratrol given to mice in studies is equivalent to the amount that you would find in 8 to 10 bottles of red wine -- an amount considered unhealthy for humans.
        What's more, research that has looked at resveratrol in humans isn't that promising. One recent study involving close to 800 men and women 65 years or older concluded that resveratrol consumed from dietary sources was not associated with longevity; nor did it decrease the incidence of heart disease or cancer.
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        "When you consume wine in moderation, most or all of the benefit is coming from the ethanol (alcohol) in wine," said Rimm. "Having a shot of spirits or a can of beer will give you equal benefit as wine."
        Specifically, ethanol increases HDL, or "good" cholesterol, improves insulin sensitivity, and slows down the ability of blood to clot. It also helps to decrease inflammation inside of your arteries, according to Rimm.
        "That being said, if you enjoy red wine, by all means, go for it," he said.

        Calorie cutting?

        Compared to other alcoholic beverages, wine is a good choice for those watching their weight, as it has fewer carbs than beer. Unlike beer, most of the calories in wine come from alcohol. (An exception is a sweet wine like a dessert wine, where sugar contributes to the total calorie count). Wine also lacks the sugar calories from mixers used for cocktails and other drinks.
        For example, though they are all considered one standard "drink" with equivalent amounts of alcohol, 12 ounces of regular beer (5% alcohol) may have about 150 calories, 5 ounces of wine (12% alcohol) may have about 120 calories, and 7 ounces of a rum (40% alcohol) plus cola may have about 155 calories according to US Dietary Guidelines.
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        But the higher the alcohol content, the more calories in wine. For example, a red Zinfandel with 15% alcohol is going to have more calories than a Riesling with 8% alcohol. Wines from warm climates often have 14% to 15% alcohol, according to Stephen Mutkoski, professor emeritus of wine education and management at the school of hotel administration at Cornell University.
        According to Dwayne Bershaw, who teaches wine making classes in the department of food science at Cornell, most whites and rosés are lower in alcohol than most reds, so they have fewer calories compared to red wines.
        And though many whites and rosés do contain a small amount of residual sugar, left over when not all of the sugar in grapes is used up to produce alcohol, the amount is not significant enough to outweigh the greater calorie difference from variations in alcohol content among reds, whites and rosés. "A half a percent of residual sugar will add 4 or 5 calories ... it's not that much," said Bershaw.
        Bershaw said low calorie wine seems to be a trending item in some circles; this is simply wine with no residual sugar and a lower percent alcohol by volume (%ABV).

        A note of caution

        Alcohol consumption increases the risk of cancer. For men, drinking a couple glasses of alcohol a day was associated with 26% increased risk of cancers such as liver, colon and esophagus. Women with a high risk of breast cancer (PDF) should be cautious when consuming wine.
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        "For someone who is at high risk for breast cancer, due to a strong family history or other risk factors, I wouldn't necessarily tell that woman to stop drinking," said Rimm, "but I would say if you are at high risk, drink a little less."
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        Rimm said while it's true that women who drink a drink per day have a 10% increased risk of breast cancer, it is nowhere near the 30% reduction in risk of heart disease achieved by consuming alcohol in moderation.
          But if you are pregnant, nursing or have other health or medical issues where alcohol consumption is not advised, you should avoid alcohol completely. And drinking wine isn't more important than eating a nutritious diet, engaging in regular exercise, and avoiding smoking.
          "Wine should be enjoyed along with other aspects of a healthy lifestyle," said Rimm.

          Lisa Drayer is a nutritionist, author and health journalist.