Let’s talk about something that brings a little joy to life: a lovely glass of wine. When people switch to a new, healthier way of eating, one of the first questions I often hear, usually whispered with a hint of fear, is: “Do I have to give up wine?”
When it comes to the Mediterranean diet, I have some wonderful news for you. Not only is the answer a resounding “no, you don’t have to give it up,” but a moderate amount of wine, particularly red wine, is actually a traditional and enjoyable part of the lifestyle.
Forget the punishing, restrictive diets of the past. The Mediterranean approach is holistic; it’s about savouring good food, enjoying time with loved ones, and, yes, sipping a well-chosen glass of wine. But, like everything in this diet, it’s about quality, context, and moderation. So, let’s uncork this topic and get to the bottom of how to enjoy wine the Mediterranean way.
The Role of Wine in a True Mediterranean Lifestyle
First, let’s get one thing straight. The health benefits associated with wine in the Mediterranean are not an excuse for a free-for-all. The key is how it is consumed. Traditionally, wine is enjoyed:
- With food: It’s a partner to a meal, not something to be drunk in large quantities on its own. It complements the food and enhances the dining experience.
- In moderation: This typically means one small glass (around 125ml) for women per day, and up to two for men. This is not a target to hit, but a gentle upper limit.
- Sociably: It’s part of the social fabric, shared amongst friends and family, promoting relaxation and connection.
It’s this context that’s just as important as the wine itself.
Red, White, or Rosé? Making the Healthiest Choice
When we talk about the health benefits of wine, we’re mostly talking about compounds called polyphenols. Red wine is the undisputed champion here, as it’s fermented with the grape skins, which is where all the good stuff is.
The most famous of these polyphenols is resveratrol, an antioxidant that has been linked to protecting blood vessels and promoting heart health. Therefore, if you’re choosing based on health benefits, a dry red wine is your best bet.
Look for reds that are naturally high in resveratrol, such as:
- Cannonau: This is the local name for Grenache from Sardinia, an island famous for its longevity. It’s my top pick.
- Pinot Noir: A lighter-bodied red that’s widely available and consistently high in these healthy compounds.
- Sangiovese: The primary grape in Chianti, another fantastic and accessible choice.
What about white and rosé? Whilst they contain fewer polyphenols, a dry white wine like a Pinot Grigio or Sauvignon Blanc is still a perfectly acceptable choice. The most important thing is to choose a “dry” wine, as this means it will have less residual sugar.
What to Look For on the Label (Even in Tesco)
You don’t need to spend a fortune at a fancy wine merchant. Your local supermarket has plenty of brilliant, Med-friendly options. Here’s what to look for:
- Lower Alcohol (ABV): Wines with a lower alcohol by volume (ABV), say between 11% and 13%, are often lighter in body and calories.
- “Old World” Origin: Wines from traditional Mediterranean regions like Italy, Southern France, Spain, and Greece are often made in a style that’s more food-friendly and less overtly fruity or high in alcohol than some “New World” styles.
- Key Words: Look for the grape names mentioned above (Pinot Noir, Sangiovese, Grenache/Garnacha). Don’t be afraid of a good supermarket own-brand Chianti or Côtes du Rhône – they are often excellent value.
My Personal “Learned-It-the-Hard-Way” Wine Mistake
For years, I used to think any red wine was a “healthy” choice. I developed a taste for some of those big, jammy, high-alcohol (14.5%+) reds from warmer climates. They were delicious, but I found that even one glass could leave me feeling a bit sluggish and fuzzy-headed the next day. It wasn’t until I travelled through Italy and experienced their lighter, more savoury, food-friendly wines that the penny dropped. I learned that the Mediterranean way isn’t about getting the biggest flavour hit; it’s about balance and harmony. I now stick to lighter-bodied reds, and I enjoy them so much more without any “day after” effects.
Ultimately, the best wine to drink on the Mediterranean diet is one you enjoy, in moderation, preferably with a delicious, healthy meal and in good company. Cheers to that!