In the Sober Kitchen
The Abstinent Approach to Healthy Wine Consumption
Chef Liz Scott
Author of "The Sober Kitchen: Recipes and Advice for a Liftime of Recovery"
No doubt since you put down that last drink, you have noticed that researchers are continually discovering good and healthy things about drinking, particularly red wine. Most recently, a compound called resveratrol, which is present in grape skins and seeds, has been pinpointed as the potentially key component in red wine that can contribute to good health. In addition to preventing damage to blood vessels, reducing bad cholesterol, and preventing blood clots, resveratrol may also help protect from obesity and diabetes.
"...some studies have even shown that drinking red or purple grape juice provides the same heart-healthy benefits of red wine..."For sober folks and those who do not care to drink, the question arises as to whether we are missing out on some vital antioxidant that could drastically improve our health and ward off disease. The answer appears to be no. This is because resveratrol, along with several other compounds found in red wine, are also found in many other foods and beverages we can enjoy every day. Experts have suggested that simply eating grapes and drinking grape juice is an ideal alternative while some studies have even shown that drinking red or purple grape juice provides the same heart-healthy benefits of red wine including many types of antioxidants, not just resveratrol.
There are two main forms of antioxidants present in red wine: flavonoids and nonflavonoids. Both are found in a variety of foods. Flavonoid-rich sources include oranges, apples, onions, tea and cocoa. Nonflavonoid sources (resveratrol is a nonflavonoid) include peanuts, blueberries, grapes, and cranberries.
Although some studies have pointed to the alcohol itself as being a beneficial component in wine, it is not clear how this operates and if indeed, the presence of alcohol without the antioxidants, is of any benefit at all. Alcohol itself is a toxic substance, as we know. Even small amounts are associated with an increased risk of breast and colon cancer. And the risk of many other types of cancer goes up with increased alcohol consumption. Recommendations by nutritionists are always couched in a discussion of the dangers of potential addiction and the need to weigh alcohol’s benefits against its drawbacks. Nearly all experts will say “If you don’t drink, don’t start.” And the American Heart Association has suggested that even small amounts of alcohol can cause cardiomyopathy – a weakened heart muscle – and heart failure is some people. Clearly, even for the general population, alcohol consumption, in spite of any supposed benefit, must be restricted to moderation and for some, eliminated entirely.
Obviously there is more study to be done, but for the most part, it can be said that as abstinent individuals we have many alternatives to wine that will provide us with healthy antioxidants and assist us in nurturing a healthy body for the future. Eating a varied diet of lean protein, grains, fresh fruits and vegetables, and of course the occasional treat, will go a long way in helping to repair the damage of addiction and build our immunity to illness and disease. Learning about all the ways that good food can contribute to our health is one of the most important things we can address in our recovery.
Here are just a few suggestions on how to include healthy antioxidants in your diet the wine-free way:
- Drink red grape juice: 10 to 12 ounces per day has shown to substantially reduce the risk for heart disease.
- Munch on grapes: The skins are particularly rich in resveratrol.
- Eat chocolate: No arguments here! Just 1 1/2 ounces of milk chocolate contain the same amount of polyphenols (compounds in a plant’s defense system) as a five-ounce glass of Cabernet Sauvignon, while dark chocolate contains even more.
- Shell some peanuts: Another excellent source of resveratrol.
- Put berries on your cereal: All types of berries are rich in ellagic acid and quercetin, powerful antioxidants found in red wine.
- Crack open a pomegranate: The edible seeds and the attached red pulp of this unusual fruit are rich in the same flavonoids as red wine. So is pomegranate juice and the more recent darling of the juice aisle, acai berry.
- Have a cup of tea: Green and black teas contain quercetin, along with a host of some mighty powerful antioxidants.
- Sprinkle walnuts: Just like chocolate, walnuts contain polyphenols, in the form of ellagic acid, in addition to their excellent omega-3 content, an important fatty acid found in fish such as salmon.
- Bob for apples: Still the best way to keep the doctor away, they’re loaded with flavonoids and an orchard of antioxidants!