When talking about a healthy lifestyle, beer is usually not included in the list of recommendations. But this very drink, with its long history and diverse flavors, may pleasantly surprise when consumed wisely. Can beer be part of a healthy diet? The answer might be "yes," as long as one remembers it’s about a measured amount and within the context of balanced nutrition.
So what does beer contain that makes it interesting nutritionally?
A whole world of active components
Beer is made of water, barley (or other grains), hops, and yeast — natural ingredients that go through a fermentation process. Alongside the relatively low alcohol content (between 4%-6% in regular beer), there hides a small world of biologically active components:
Antioxidants
Beer, especially dark beer, contains polyphenols — antioxidants also found in red wine, green tea, and dark chocolate. These antioxidants help reduce damage caused by free radicals in the body, a process linked to preventing inflammation, improving blood vessel function, and even lowering the risk of heart disease.
B vitamins
The fermentation process leaves beer with decent amounts of B vitamins, particularly vitamin B3 — niacin, B6 — pyridoxine, and B9 — folic acid. These vitamins are important for proper metabolism, nervous system function, and skin health.
Important minerals
Beer is a small but present source of magnesium, potassium, and silicon — a rare mineral research has linked to strengthening bones and reducing the risk of osteoporosis.
Improvement of blood lipid profile
Moderate alcohol consumption, especially beer, has been found in several studies to be associated with a slight increase in HDL (the "good" cholesterol) levels in the blood, which may contribute to lipid balance and heart health.
And what about the drawbacks?
It is important to remember that beer is an alcoholic beverage, and like any alcohol — it should be consumed responsibly and in moderation. Excessive drinking can harm health, increase the risk of liver diseases, raise blood pressure, and impair cognitive function. Additionally, beer contains calories (about 150 calories per standard one-third glass) and may contribute to weight gain if consumed frequently.
So what does "in moderation" mean?
International recommendations state:
· Up to one glass per day for women
· Up to two glasses per day for men
One glass = 330 ml of regular beer (not double or stronger beer)
My recommendation: If you are already enjoying beer, do so as part of a meal — for example, alongside a salad rich in vegetables, quality cheeses, or a grilled fish. This way, alcohol absorption will be slower, and you will also enjoy the flavors more.
Beer is not a "health drink," but it can definitely fit into a healthy lifestyle — when consumed in moderation, alongside a varied and balanced diet, and as part of an enjoyable social experience. Health is both balance and pleasure.
The author is a clinical dietitian and head of nutrition at Maccabi Healthcare Services, Southern District