“A glass of wine a day is good for…” So begins an urban legend passed down through popular wisdom and even misunderstood science. The truth is that alcohol has no health benefits, and that includes wine.
Is wine good for you? Could there be beneficial components in the antioxidants, tannins, and other compounds found in wine? There are studies that tentatively (on a scientific level) suggest the promise of health benefits. In practice, however, the vast majority of scientific evidence tells us just the opposite: all the possible benefits of a glass of wine are totally overshadowed by its harms.
What effects does a glass of wine have on the body?
In short, when we drink a glass of wine, a series of mechanisms related to the substances in the drink are set in motion in our body. The more glasses we drink, the more pronounced the following effects are, which can go from being unnoticeable to really bothersome or dangerous.
- In the mouth, the combination of ethanol with tannins and other pigments darkens tooth enamel. Alcohol radically changes the microbiota, contributing to the appearance of cavities and gum irritation. It also affects the esophagus and throat, contributing to the appearance of halitosis.
- Alcohol, in addition to irritating the digestive tissue for various reasons, stimulates the secretion of hydrochloric acid (which we use to digest). On the other hand, many of the substances in a glass of wine are astringent and not very digestible. Later, in the intestine, all of this, which also happens quickly if there is no food to retain the wine, changes the intestinal microbiota, generating very diverse changes that range from poor digestion to metabolic or even neurological problems.
- Alcohol passes quickly through the intestine into the blood. This triggers a series of almost immediate metabolic reactions. Among the best known is the inhibition of vasopressin, which is responsible for water uptake, which makes us feel the urge to urinate. Alcohol dehydrogenase (ADH) is responsible for metabolizing alcohol, but it is not perfect. This enzyme produces some molecules that can be harmful. First, ADH metabolizes alcohol into acetaldehyde, a highly toxic substance, and a well-known carcinogen. Then, acetaldehyde is converted into another less active byproduct called acetate, which is then broken down into water and carbon dioxide for easy elimination. This is the end of alcohol in our body. A small part, very very small, will go out in urine (apart from the resulting water, of course) or even in sweat.
- And what about these antioxidant substances, resveratrol, and other molecules that have supposed health benefits? There is no evidence that they are assimilated or that they have any effect on our body. What we can say with a fair degree of certainty is that they will either end up assimilated in other physiological processes or in the feces.
What happens if I drink a glass of wine every day, is it bad? Risks
Physiologically speaking, and in a nutshell, yes, it is bad. Unlike the supposed benefits, which are always a bit vague when it comes to their description, there is a lot of evidence that points to the harms of alcohol:
Alcohol and its relationship with cancer
The International Agency for Research on Cancer (IARC) establishes a direct and more than proven relationship between the continued consumption of alcoholic beverages and the increased risk of suffering from:
- Colon and rectal cancer
- Breast cancer
- Ovarian cancer
- Laryngeal cancer
- Liver cancer
- Esophageal cancer
- Oral cavity and pharynx cancer
- This research, for example, concludes that 10% of cancer cases in men are attributable to alcohol consumption, while in women the figures are around 3% of affected patients. In clearer terms, this meta-analysis (a type of research that analyzes data from dozens or hundreds of other studies) indicates that at least 741,300 cases of cancer in the world are due to alcohol consumption, with 568,700 in men and 172,600 in women. Of all those detected, the vast majority are esophageal cancers, closely followed by liver and breast cancers.
Alcohol increases the chance of suffering from a metabolic disease
In addition, other scientific reviews show us that alcohol is also associated with the onset and worsening of metabolic diseases of all kinds:
- Alcoholic ketoacidosis
- Cirrhosis
- Various liver damage
Metabolic syndrome, which is the name for a group of risk factors for heart disease, diabetes, and other health problems (and is called a syndrome because they never occur alone, but together), is directly associated with alcohol consumption. It often appears not only because of its consumption but because of the lifestyle associated with it.
Alcohol is associated with heart problems
Although the saying “a glass of wine a day is good for the heart” is widespread, the truth is that continued alcohol consumption, as we have seen, is associated with metabolic problems, some of which are directly related to major cardiovascular problems. In other words, although alcohol does not directly affect the heart, the diseases it causes would. But we also know that alcohol does affect the heart.
For example, idiopathic cardiac hypertrophy may occur in beer drinkers (daily). The Alcohol Group of the Global Burden of Disease (GBD) attributes an estimated 2.8 million deaths to alcohol each year.
Alcohol is a risk for the neurological system and nutrition
There is also evidence that alcohol consumption can increase the consequences of neurological diseases such as dementia, and Alzheimer’s or even cause peripheral axonal neuropathy, among other things. This is due to the action of the substances we described. On the other hand, alcohol is one of the few substances capable of crossing the blood-brain barrier by 90%, so it goes directly to the brain where it can cause numerous changes and damage.
On the other hand, although a glass of wine a day is not a reason for nutritional problems to appear, the truth is that it is the gateway to mild alcoholism that increases over time. And alcoholism is associated with malnutrition. This is largely due to the fact that it profoundly changes the nature of the intestinal microbiota, which is necessary to process a large part of the substances that pass through the intestine. It also causes damage at the tissue level, and it drags out nutrients, which causes a significant loss of nutrients. Due to its nature, as well as the changes in habits it causes, alcohol is capable of generating malnutrition that can lead to new problems or aggravate existing ones.
What are the benefits of drinking a glass of wine a day?
If alcohol is so bad, why are there people, including within the scientific establishment, who defend the benefits of moderate alcohol? In reality, there are studies that “prove” certain beneficial properties. The point is that a couple of studies, done only on rats, with a few people or with conflicts of interest, are not enough to change the consensus on what we know about alcohol. In other words, there are many more studies, more serious, more complete, tested on humans (on tens or hundreds of thousands of humans) and carried out by laboratories without interest that demonstrate the harms of alcohol.
This is not to say that wine, in particular, does not contain nutritionally active substances. In fact, some of these substances may be associated with certain specific and isolated beneficial aspects (like the substances themselves). What must be made clear is that their effects, in any case, and according to what we know to date, do not in any way change the negative impact of alcohol.
Red wine, is it good for your health?
Specifically, red wine has always been a source of supposed benefits. The main benefits attributed to it are related to antioxidants. This, in turn, is the basis for saying that it helps with good aging. Also, as we have mentioned, it has been attributed a certain cardioprotective potential (often associated with these antioxidants). However, we have already seen that this is not correct. Although there are antioxidant substances in red wine, there is no evidence that these have any effects on health.
On the other hand, some modern studies suggest that in certain quantities it could have some slight positive repercussions in certain circumstances. Specifically, for example, some relate a slight improvement in the prevalence of dementia with moderate consumption. Others refer to its prebiotic effect, increasing the quality of the intestinal microbiota. Like these, there are quite a few small studies that attribute certain very specific benefits to it and associated with very specific circumstances. Can we say, through these, that they are good for health? No. Science does not work like that. There are many more steps, many more studies and much more work behind a scientific consensus decision. At the moment, this consensus is marking the answer: no, it is not good for health.
How many glasses of wine is recommended to drink per day?
Having said all this, the correct answer to this question is clear: none. However, this question is not that simple. Human beings are our decisions, to a large extent. Taking into account all the above, everyone can decide that drinking a glass of wine a day is still good for him or her. This has to do with the social or psychological impact of a recreational activity, but not with its composition, of course. Therefore, this decision is associated with the will of each person.
Healthier alternatives to wine
Basically, any other non-alcoholic drink already scores points. This, of course, without mentioning sugary drinks, which are a problem in themselves. The curious thing is that there are specific alternatives to wine so that you can enjoy its palatability without the presence of it. For example, non-alcoholic wine drinks (which is basically what their name indicates) are becoming fashionable, with moderate success.
Another option, more traditional, although perhaps less popular, is to taste the wine… and spit it out. This technique has been used for centuries by professional tasters, who need to have a clear mind. In this way, the alcohol stays out, but the aroma and flavour, which are sensations, stay inside. On the other hand, there are countless juices and juices that can replace the sensation of “novelty” in the mouth. A frequently used substitute is “tinto de verano 0%”, which is quite convincing, although it is still a mixed drink.