A healthy diet offers you a balance of nutrients like carbohydrates and protein for energy, plus vitamins and minerals for normal organ function. Base the inclusion or exclusion of alcohol in your diet on the specific goals you are trying to achieve like weight loss or improved health. Alcohol does not provide nutritive value but it may reduce your risk of heart disease. A diet that includes alcohol for this benefit is the Mediterranean diet.
Mediterranean Diet Basics
The Mediterranean diet is based on the culinary practices of countries bordering the Mediterranean Sea, like Italy and Greece. The premise of this diet include a strong foundation of plant-based foods like fruits, vegetables and whole grains. This diet emphasizes foods low in saturated fat but high in healthy fats like fish, poultry, beans and nuts. Olive oil or canola oil instead of butter, lard and dressing give foods flavor and should be used during food preparation. Daily consumption of red wine, although optional, is suggested in this diet because red wine has heart healthy properties when consumed in moderation.
Benefit of Alcohol
The heart healthy benefits of red wine come from the presence of substances called polyphenolic compounds, specifically resveratrol and saponins, "Circulation," notes. These compounds can prevent heart disease by increasing your "good" cholesterol levels, thus reducing arterial plaque. However, MayoClinic.com indicates that although red wine has more heart-healthy compounds than other forms of alcohol, you can choose beer, white wine or liquor in moderation for similar benefit. Alcohol has seven calories per gram that offer no nutritive value but including alcohol in your healthy diet may be good for your heart. Consult your physician before adding alcohol to your diet.
Moderation Is Key
Adding alcohol to your diet offers benefit only if you drink minimal amounts. One 12-oz. beer, 5 oz. of wine or 1.5 oz. of 80-proof distilled liquor, constitutes one drink. Moderate consumption for women equates to one drink per day and moderate consumption for men equals two drinks per day. In the event you are trying to lose weight by following a reduced calorie diet, you must count your alcohol beverage as consumed calories.
Warning
Do not add alcohol to your healthy diet if you do not already enjoy moderate consumption. Excessive use of alcohol increases your risk of high blood pressure, obesity, liver damage and heart disturbance. Alcohol is an addictive substance. If you find yourself drinking more than intended or engaging in reckless behavior due to intoxication you may have alcohol addiction and medical intervention is advised. Before adding alcohol to your diet consult your physician to determine if it is a safe option for your health.
References
- MedlinePlus: Alcohol and Diet
- MayoClinic.com; Mediterranean Diet; Choose This Heart Healthy Diet Option; Mayo Clinic Staff; June 19, 2010
- Harvard School of Public Health: Alcohol; Balancing Risks and Benefits
- Circulation: Red Wine and Your Heart; Paul E. Szmitko and Subodh Verma; 2005
- MayoClinic.com; Red Wine and Resveratrol; Good For Your Heart?; Mayo Clinic Staff; March 4, 2011
