Truth about wine benefits

Think a daily glass of wine will keep you healthy? That idea is part truth, part myth. Here’s what the research and doctors really say, in plain terms.

What the research says

Red wine gets most of the attention because it contains polyphenols like resveratrol. These compounds act as antioxidants in lab tests and may help reduce inflammation. In real life, the amount of resveratrol in a typical glass of red wine is tiny. You’d need large amounts to match doses used in lab studies, which would mean drinking too much alcohol to be safe.

That said, moderate drinking has shown some heart benefits in long-term studies. Moderate means about one glass (150 ml) a day for women and up to two for men. People who drink moderately often have slightly lower rates of heart disease than heavy drinkers or total abstainers. But that link reflects lifestyle: moderate drinkers might also eat better, exercise, or have higher incomes. So don’t assume wine alone is the reason.

On the flip side, alcohol raises risks too. Even low amounts can increase cancer risk, especially breast cancer. Heavy drinking damages the liver, raises blood pressure, and harms sleep and mood. If you have certain health conditions or take medications, even a small amount of alcohol can be dangerous. Pregnant people should avoid alcohol entirely.

Want the benefits without the risks? Try non-alcohol options that contain the same plant compounds: fresh grapes, berries, olive oil, dark chocolate, and green tea all carry polyphenols and antioxidants. These foods boost health without the downsides of alcohol.

Smart tips

If you choose to drink, keep it practical. Pour smaller servings, drink with meals, and avoid bingeing. Choose wines with lower alcohol by volume and skip sugary cocktails that add empty calories. Track how much you drink — many underestimate portions.

Think about why you drink. If it’s for social or taste reasons, that’s fine. If it’s to relax daily or to cope with stress, look for alternatives like walking, meditation, or talking to a friend. Those habits protect your health more than a nightly glass.

Calories matter: a single glass of wine can have 120 to 200 calories depending on sweetness and alcohol level. If weight or blood sugar is a concern, count those calories and choose dry wines with lower sugar. Save special bottles for occasions and enjoy cheaper, well-made alternatives for weeknights. Look for labels with alcohol by volume (ABV) near 12% or lower to cut calories and alcohol load. Finally, if you have a family history of addiction or liver disease, skip alcohol entirely and focus on the food and lifestyle choices that give real, lasting health gains. Not for everyone.