At social gatherings, it’s common to hear phrases like, “I’ve switched to gin and tonic; it’s supposed to be healthier,” or “Wine is my go-to choice.” This raises the question: does consuming alcohol offer any health benefits? The debate over alcohol's impact on health has been ongoing. Health authorities often warn that there is no completely safe level of alcohol consumption, while some studies suggest that moderate drinking, especially of certain types, may have potential advantages.

To clarify this complex issue, Professor Spector recently shared his insights on the Zoe podcast, addressing whether alcohol can ever be considered healthy. He was unequivocal in one respect: alcohol itself cannot be classified as healthy. However, some types of alcoholic beverages, particularly those high in polyphenols, may confer certain health benefits.

Polyphenols are plant-based compounds known for their immune-supporting, anti-inflammatory properties, and ability to promote healthy gut bacteria. Professor Spector highlighted that red wine and specific artisan ciders are particularly rich in polyphenols. These compounds can provide health benefits by acting as antioxidants and prebiotics that nourish beneficial gut microbes. “I used to say red wine beats everything, but I’ve discovered that some artisan ciders have high polyphenol levels as well,” he remarked. Additionally, rosé, white wine, and certain beers, such as traditional British ales and Belgian brews, contain polyphenols, albeit in lower amounts.

Red Wine and Artisan Ciders

One reason red wine and artisan ciders rank higher in polyphenol content is their production methods, which typically involve less refinement, thereby preserving more natural compounds. Professor Spector noted that to achieve the same polyphenol levels found in red wine, one would have to consume three times as much white wine. This significant difference illustrates why certain alcoholic beverages are believed to offer greater health benefits.

A Word of Caution

However, Spector warns against excessive drinking, emphasizing that any health benefits are likely to occur only with low to moderate consumption.

Distilled Spirits

In contrast, distilled spirits like vodka, gin, and whiskey lack beneficial compounds for gut health, as the distillation process removes nearly all polyphenols. “Anything distilled has very little that is good for your gut,” he explained.

Dr. Sarah Berry, lead scientist at Zoe, contributed her insights on balancing the positive and negative effects of alcohol. She noted that while polyphenols in certain drinks may be beneficial, the harmful effects of alcohol itself can become pronounced with excessive consumption. “Once you exceed one or two drinks per day, the negative impacts of alcohol start to outweigh any potential benefits from the bioactive compounds,” she stated. High alcohol intake is associated with oxidative stress and inflammation, which can contribute to various health problems.

For those interested in identifying drinks with higher polyphenol levels, Professor Spector offers a simple tip: pay attention to the sensation in your mouth. Drinks rich in polyphenols often create an astringent or drying feeling on the tongue, indicative of tannins—a key type of polyphenol. This astringency is prevalent in red wines and certain ciders, where tannins and other polyphenols are abundant.

In conclusion, while alcohol itself is not beneficial, certain polyphenol-rich beverages may offer minor health advantages when consumed in moderation. Nevertheless, both Professor Spector and Dr. Berry stress the importance of moderation, as even the smallest potential benefits of alcohol can quickly be overshadowed by the risks of overconsumption.