The Mediterranean Diet is less a restrictive eating plan and more a holistic lifestyle pattern modeled after the traditional habits of people in countries bordering the Mediterranean Sea. This pattern emphasizes a high intake of whole foods, including vegetables, fruits, whole grains, nuts, and legumes, with extra virgin olive oil as the primary source of added fat. The diet incorporates moderate amounts of fish, poultry, and dairy, while limiting red meat and sweets. Part of this traditional lifestyle includes the moderate consumption of alcohol, specifically wine, consumed in a social setting and always with a meal.
The Signature Choice: Red Wine
Red wine is the alcoholic beverage most closely associated with the Mediterranean Diet. Its inclusion is largely attributed to its composition, which is rich in certain compounds found in the grape skin and seeds. These components are thought to contribute to the overall health profile of the diet.
The beneficial effects of red wine are often linked to its high concentration of polyphenols. Among these, resveratrol is frequently cited, a stilbene found primarily in the skins of grapes that has been studied for its anti-inflammatory and cardioprotective properties. Red wine typically contains significantly higher levels of total phenolics, ranging from 1,500 to 3,000 mg/L, compared to white wine, which has substantially lower amounts.
While some research suggests that moderate alcohol intake, particularly wine, may be a protective component of the diet, other experts emphasize that any theoretical advantage from polyphenols is generally outweighed by alcohol’s risks. The diet can still promote health without the inclusion of alcohol, and it is not recommended that non-drinkers start consuming it.
Understanding Moderation and Timing
The Mediterranean approach to alcohol dictates not only the type of drink but also the quantity and the manner in which it is consumed. The general guideline for consumption is a small amount taken consistently, exclusively with meals, and not every day.
For women, moderation is typically defined as up to one serving per day, while men are generally advised to limit consumption to up to two servings per day. A standard serving size is quantified as 5 ounces of wine. Drinking with a meal slows the absorption of alcohol, which is a significant part of the traditional Mediterranean drinking pattern.
The emphasis on consuming alcohol with food and avoiding binge drinking distinguishes the Mediterranean approach from other types of alcohol consumption. Adherence to this specific pattern has been shown to be associated with positive health outcomes. However, exceeding these limits can quickly negate any potential benefit and increase health risks.
Beverages That Counter Mediterranean Principles
While red wine is incorporated into the traditional pattern, most other alcoholic beverages are either limited or discouraged because they conflict with the core principles of the diet. The diet prioritizes whole, unprocessed foods and minimizes refined ingredients, added sugars, and excessive calories. Beverages that introduce high amounts of these non-compliant elements should be restricted.
High-sugar cocktails, mixed drinks, and sweetened flavored malt beverages stand in stark contrast to the diet’s focus on low refined sugar intake. These drinks often contain empty calories and added sweeteners that offer no nutritional value, violating the diet’s preference for nutrient-dense foods. Many heavy craft beers are also advised against, as they can contain a significant number of calories and are not typically considered a heart-healthy choice within this framework.
The consumption of hard spirits and liquors is also generally limited or discouraged. This is because they lack the polyphenol content found in wine and contribute a concentrated dose of alcohol without the associated beneficial compounds.