Healing Foods Pyramid™
Alcohol is included in the Healing Foods Pyramid™ as part of a balanced, whole foods, plant-based diet. This Food Pyramid emphasizes foods that nourish the body, sustain energy over time, contain healing qualities and essential nutrients, and support a sustainable environment.
What are the recommended servings per day?
- Optional*: 1-2 servings per day depending on age, gender, and history
* Although there are some documented health benefits to moderate alcohol consumption, we do not encourage people to start drinking. Potential health risks must be weighed. See below: What are the health concerns of moderate alcohol consumption?
- One drink or less a day for women and people over 60
- Two drinks or less a day for men (no more than one an hour)
This limit is based on the differences between men and women both in weight and the way they metabolize alcohol.
Is the risk-benefit balance for an individual drinker favorable or unfavorable?
Risk-benefit balance depends on the individual's age, gender, and history. We do not recommend alcohol consumption for:- Women who are pregnant or planning to become pregnant
- People who plan to drive or engage in other activities that require attention or skill
- People taking medications that interact with alcohol, including some over-the-counter medications
- Individuals with a history of alcoholism or alcohol abuse
- Those under the legal drinking age
- Individuals with a medical history that contraindicates alcohol consumption
Selected Alcohol Beverage Sources with Serving Sizes
Type of Drink |
Serving Size |
Typical % Alcohol |
Total Amount of Alcohol |
Beer |
12 oz. |
5 % |
0.6 oz. |
Wine |
5 oz. |
12 % |
0.6 oz. |
Hard liquor (whiskey, vodka, rum, gin, scotch) |
1.5 oz. |
40 % |
0.6 oz. |
The alcohol content of a beverage is dependent on its alcohol concentration, or % alcohol. |
|||
- May lower risk of coronary artery disease and heart attack
- May decrease risk of stroke caused by blocked blood vessels
- Decreases tension and anxiety
- In the elderly, stimulates appetite and may promote regular bowel movement
- May be associated with a decreased risk of gall bladder surgery in women
- Associated with decreased risk of developing Type 2 diabetes
- May improve digestion
- Moderate alcohol consumption may be associated with lower homocysteine levels which is associated with a decreased risk of heart disease
- Moderate consumption may be associated with longevity
- Contains tannins, which may raise HDL (“good”) cholesterol levels and inhibit platelet cells in the blood from clumping together
- Contains resveratrol, an antioxidant compound found in grapes, which may decrease the development of some cancers
- Resveratrol enhances immune function and decreases inflammation in the body; both immune and inflammatory components are thought to be important in the development of plaque buildup in blood vessels, which often leads to heart disease
- Significant source of saponins, antioxidants believed to promote heart health by binding to cholesterol in the blood and preventing its absorption
- Saponins may play a role in decreasing inflammation, which could have beneficial effects in reducing heart disease and cancer risks
- Raises HDL (“good”) cholesterol levels
- Inhibits platelets in the blood from clumping together
- Increases risk of accidents
- Often a trigger for migraine headaches
- Increases strokes caused by bleeding
- Higher risk of fetal alcohol effect (FAE), low birth weight, and stillbirth in pregnant women
- Increased physical, mental, and behavioral problems among the children of mothers who drink during pregnancy
- Medication interactions – even over the counter, non-prescription drugs can have adverse health effects when combined with alcohol; make sure to read all labels carefully
- Increases the risk for cancers of the oral cavity, pharynx, esophagus, and larynx
- Increases the risk for cancers of the stomach, colon, rectum, liver, and ovaries
- Increases accumulation of fat in the liver, alcoholic hepatitis, and cirrhosis. This contributes to liver disease and sometimes liver failure.
- Increases estrogen levels, a risk for breast cancer
- Tobacco use enhances alcohol's effects on the risk for cancers of the upper digestive and respiratory tract
- For some individuals, alcoholic beverages are triggers for asthma or allergic reactions. Be aware of the ingredients in your drinks such as sulfites and wheat, as well as your individual sensitivity to alcohol.
- Abstinent individuals should not begin to drink solely for health benefits
- Many of the benefits of moderate alcohol consumption can be achieved from whole foods. Resveratrol, contained in grape skins, is available in whole grapes and grape juice as well as wine.
- Ask your physician about potential benefit and harm of alcohol consumption in your individual case, considering your age, gender, medical history, and medications
- Darker is better: red wine has higher antioxidant levels than white and dark beers often have more antioxidants than light.
- Be aware - store bought drink mixes are full of dyes, sugar, and preservatives. Try making daiquiris, sangria, or pina coladas at home with fresh fruits, you will get a better taste and more nutrients.
- Try organic wine – organic wine generally has lower sulfite content and may have higher antioxidant activity.
- Find a vineyard to visit and learn more about where your wine is coming from. Check out winerybound.com
- Buy Local – Many local breweries sell their beer at neighborhood markets and at local restaurants - Find one near you at beertown.org.
Resources
Adult Beverage Consumption: Making Responsible Drinking Choices
American Dietetic Association
www.eatright.org
Accessed June 4, 2009
Alcohol
American Diabetes Association
www.diabetes.org
Accessed June 4, 2009
Alcohol Alert – Moderate Drinking
National Institute on Alcohol Abuse and Alcoholism
www.niaaa.nih.gov
Accessed June 4, 2009
Alcohol Use: Why moderation is key
Mayo Clinic
www.mayoclinic.com
Accessed June 4, 2009
Begin Your Search
Winery Bound
www.winerybound.com
Accessed July 1, 2009
But I heard drinking was good for my health!
Bowles Center for Alcohol Studies
University of North Carolina at Chapel Hill
www.med.unc.edu/alcohol/education/benefits.html
Accessed June 4, 2009
Find breweries, discounts, clubs and more
Beertown
www.beertown.org
Accessed July 1, 2009
Half a Glass of Wine for Longer Life?
Hendrick, B
My Web MD
http://my.webmd.com
Accessed June 4, 2009
Lesson 2 – A Drink is a Drink, but People are Different
National Institutes of Health
www.nih.gov
Accessed June 4, 2009
Red Wine Antioxidant Fights Cancer
Warner, J
My Web MD
http://my.webmd.com
Accessed June 4, 2009
The Nutrition Source: Alcohol
Harvard School of Public Health
www.hsph.harvard.edu
Accessed June 4, 2009
Original Research and Review Articles
Bagnardi V, et al. Alcohol consumption and the risk of cancer. Alcohol Research and Health. 2001;25(4):263-270.
Beulens JWJ, et al. Alcohol consumption and risk of Type 2 diabetes among older women. Diabetes Care. 2005: 28 (12) 2933-2938.
Cheeke PR, et al. Anti-inflammatory and anti-arthritic effects of yucca schidigera: a review. Journal of Inflammation. 2006;3:6-12.
Cordova AC, et al. The cardiovascular protective effect of red wine. Journal of the American College of Surgeons. 2005;200(3)428-438.
De la Lastra CA, et al. Resveratrol as an anti-inflammatory and anti-agent: mechanisms and clinical implications. Molecular Nutrition & Food Research. 2005;49:405-430.
Di Castelnuovo A, et al. Meta-analysis of wine and beer consumption in relation to vascular risk. Circulation. 2002;105:1-9.
Horn-Ross PL, et al. Patterns of alcohol consumption and breast cancer risk in the California teachers study cohort. Cancer Epidemiology Biomarkers & Prevention. 2004;13:405-411.
Jacques PF, et al. Determinants of plasma total homocysteine concentration in the Framingham Offspring cohort. American Journal of Clinical Nutrition. 2001;73:613-621.
Leifert WR, et al. Cardioprotective actions of grape polyphenols. Nutrition Research. 2008; 28: 729-737.
Leitzmann MF, et al. Alcohol consumption in relation to risk of cholecystectomy in women. American Journal of Clinical Nutrition. 2003;78:339-347.
Maldonado MD, et al. Melatonin present in beer contributes to increase the levels of melatonin and antioxidant capacity of the human serum. Clinical Nutrition. 2009; 28: 188-191.
Romeo J, et al. Changes in the immune system after moderate beer consumption. Annals of Nutrition & Metabolism. 2007; 51: 359-366.
Tousoulis D, et al. Acute effects of different alcoholic beverages on vascular endothelium, inflammatory markers, and thrombosis fibrinolysis system. 2008; 27: 594-600.
Udenigwe CC, et al. Potential of resveratrol in anticancer and anti-inflammatory therapy. Nutrition Reviews. 2008; 66 (8): 445-454.
Ulrich S, et al. Molecular mechanisms of the chemopreventative effects of resveratrol and its analogs in carcinogenesis. Molecular Nutrition & Food Research. 2005;49:452-461.
Vally H, et al. Alcoholic drinks: Important triggers for asthma. Journal of Allergy and Clinical Immunology. 2000; 105 (3) 462-467.
Vinson JA, et al. Phenol antioxidant quality and quality in foods: Beers and the effects of two types of beer on an animal model of atherosclerosis. Journal of Agricultural and Food Chemistry. 2003; 51: 5528-5533.
The Healing Foods Pyramid™ was created by the Nutrition Education Team at the University of Michigan Integrative Medicine, Department of Family Medicine in 2005 and updated in 2009.
© copyright 2010 Regents of the University of Michigan - University of Michigan Integrative Medicine
Monica Myklebust, M.D. and Jenna Wunder, M.P.H., R.D. For questions and licensing information please call 734-998-7874 or email umim-hfp@umich.edu.
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