We often hear in parties or social interactions that ‘I’ve shifted to gin and tonic, I’ve heard it’s better for health,’ or ‘Wine suits me the best,’ does this mean having alcohol is beneficial for overall health? The question of how harmful alcohol is to our health has long been debated. There are warnings from health authorities suggesting that there is no safe level of alcohol consumption. On the other hand, some studies suggest that moderate drinking, particularly of certain types of alcohol, could have potential benefits. Adding clarity to this debate, Professor Tim Spector recently shared insights on the Zoe podcast, discussing whether alcohol could ever be deemed healthy. His answer was clear in one regard: alcohol itself cannot be classified as healthy. However, some types of alcoholic beverages, particularly those rich in polyphenols, may offer certain health benefits.

Polyphenols are plant-based compounds known for their ability to support the immune system, reduce inflammation, and promote healthy gut bacteria. Prof. Spector explained that red wine and certain "artisan" ciders are notably high in polyphenols. These compounds provide a health boost because they offer antioxidants and prebiotics that feed beneficial gut microbes. “I used to say red wine beats everything, but actually, I’ve found some artisan ciders… that have high polyphenol levels,” he noted. Beyond these, rose wine, white wine, and certain beers, like traditional British ales and Belgian brews, also contain polyphenols, though at lower levels.

One reason red wine and artisan ciders rank higher on the polyphenol scale is their production process, which often involves less refinement, thus retaining more natural compounds. In comparison, Prof. Spector explained that to match the polyphenol levels of red wine, one would need to drink three times as much white wine. This difference shows why certain alcoholic beverages are thought to have more potential health benefits than others.

Word Of Caution: However, he cautions against excessive consumption, noting that the health benefits are only likely in low to moderate amounts.

Distilled spirits, such as vodka, gin, and whiskey, are mostly devoid of any 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 shares.

Dr Sarah Berry, lead scientist at Zoe, added her perspective on the balance between alcohol’s positive and negative effects. She noted that while polyphenols in some alcoholic beverages may offer benefits, the alcohol content itself can have harmful effects if consumed in excess. “Once you exceed one or two drinks per day, the alcohol's negative effects start to outweigh any potential benefits from the bioactive compounds,” she said. High alcohol consumption is linked to oxidative stress and inflammation, both of which can contribute to various health issues.

For those curious about which drinks contain higher levels of polyphenols, Prof. Spector offers a simple tip: observe the sensation in your mouth. Polyphenol-rich drinks often leave an astringent or drying sensation on the tongue, signalling the presence of tannins, a key type of polyphenol. This astringency is common in red wines and certain ciders, where tannins and other polyphenols are abundant.

While alcohol in itself is not beneficial, certain polyphenol-rich drinks may offer minor health advantages when consumed in moderation. However, both Prof. Spector and Dr Berry emphasize caution, as even the smallest potential benefits of alcohol can quickly be negated by overconsumption.

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