Does beer have nutritional benefits? What the science says

Beer is made from water, malt (mainly barley), hops and yeast. It is these micro-organisms which ensure fermentation and the production of alcohol. Beyond ethanol, beer contains vitamins, minerals and polyphenols. “For “experts”, it offers a wide aromatic variety, which depends above all on the type of hops usedexplains Dr Michel de Lorgeril in his book The truth about wine. Manufacturers claim that their beers contain other substances, vitamins and trace elements, but their nutritional values ​​are low. There are also, obviously, pesticide residues. »

Let’s take a closer look at what’s really in beer

The nutritional composition of beer

Alcohol content

In terms of pure alcohol, the majority of beers contain 4-10% alcohol. Although beer has less alcohol than wine, if you drink larger volumes, the amount of alcohol absorbed may be greater. For example: 33 cL of beer at 5° provides approximately 12 g of alcohol (see table below), or approximately as much as a generous glass of wine at 12°.

B vitamins

Beer appears to be an interesting source of B vitamins. Recently, a German study which measured the vitamin B6 content of different beers (alcoholic or not) found that half a liter can cover 13 to 16% of the daily vitamin needs. vitamin B6. The presence of B vitamins is due to the cereals and yeast used in the preparation of the drink.

Nutritional composition of a beer with 4-5° alcohol. Source: CIQUAL

	Quantity for 33 cL of beer at 4-5°	% of daily intake
Energy	128 calories
Proteins	1.28g
Lipids	0
Carbohydrates	10.2g
Alcohol	11.7g
Vitamin B2 (riboflavin)	82 mcg	5%
Vitamin B3 (niacin)	2.4 mg	13-20%
Vitamin B5 (pantothenic acid)	0.13mg	2-3%
Vitamin B6	165 mcg	About 10%
Vitamin B9 (folate)	18.6 mcg	5-6%
Vitamin B12	0.06 mcg	1-2%
Magnesium	23.7 mg	5-6%
Phosphorus	46.2 mg	8%

However, this cannot be an incentive to drink beer. Most people are not deficient in B6, and the same amount of the vitamin is easily obtained through other foods, such as chickpeas or whole grains. The nutritional contributions of beer remain marginal and the risks linked to alcohol consumption are very real!

Beer and health: what the science says

Cardiovascular health

In 2016, a large study was conducted by an international group of experts which reached the following consensus: “low to moderate consumption (up to 1 glass per day for women, up to 2 for men) of beer, without excess, reduces the risk of cardiovascular disease. This effect is similar to that of wine, at comparable quantities of alcohol”say the authors.

Bone health

In 2009, researchers at Tufts University analyzed data from 2,500 people from the Framingham Offspring cohort. The results suggest that moderate alcohol consumption may benefit bone health in men and postmenopausal women. In particular, compared to non-drinkers, hip bone density was higher (3.4-4.5%) in men consuming 1-2 drinks per day of total alcohol or beer. THE silicon appears to play a role in the association between beer and bone density.

Beer is indeed rich in silicon, as shown by a study by the University of California which analyzed commercial beers. “The silicon content of commercial beers varied between 6.4 and 56.5 mg/Lsay its authors. Products made from barley malt tended to contain more silicon than those made from wheat-based malt, probably due to the high levels of silica present in the preserved husk layer of barley. Hops contain significantly more silicon than cereals, but, quantitatively, they contribute much less than malt to the production of beer. »

Microbiota

Moderate consumption of beer can have beneficial effects on the intestinal microbiota, probably thanks to the polyphenols provided. In 2023, a small Portuguese study highlighted this effect in 22 healthy men who consumed 33 cL of beer daily with or without alcohol for 4 weeks. Results : “daily consumption of non-alcoholic or alcoholic beer for 4 weeks did not lead to an increase in body weight or fat mass, and did not significantly change serum cardiometabolic biomarkers, say the authors. Both non-alcoholic beer and alcoholic beer increased gut microbiota diversity, which was associated with beneficial health effects. »

Weight

33 cl of beer provides around 130 calories, which is not negligible. For comparison, a glass of red or white wine (12.5 cL) provides approximately 95-97 calories.

Read: Alcohols, mocktails: which are the least caloric?

Lactation: myth or reality?

We often hear that beer helps the milk flow of women who are breastfeeding their babies. Is this true? Thanks to a barley polysaccharide, beer could stimulate the secretion of prolactin and therefore promote milk production. But solid evidence is lacking to support this effect. Generally speaking, it is not recommended to drink alcoholic beverages while breastfeeding. However, you can opt for a non-alcoholic beer to achieve this effect.

Phytoestrogens in beer

Beer is the primary dietary source of isoxanthohumol, a phytoestrogen precursor. Since phytoestrogens are known to alleviate menopause symptoms, researchers at the University of Barcelona wanted to know if moderate daily consumption of beer, with or without alcohol, could improve menopause symptoms. In total, 37 postmenopausal women were recruited and divided into three groups: 16 drank 33 cL per day of alcoholic beer, 7 drank non-alcoholic beer (66 cL/day) and 14 served as a control group. After 6 months, participants who drank beer, with or without alcohol, significantly reduced the severity of symptoms related to menopause. However, in 2001, a chemical analysis of five Australian beers demonstrated that the estrogenic activity of the beer was negligible. Note that the Spanish study was small, so its effects may not be very significant.

A beer after exercise?

Some athletes like to treat themselves to a beer after exercise, as a reward. “Some even believe it is a great way to stimulate muscle recovery because of its high antioxidant content”explains Dr. Fabrice Kuhn in The science of endurance. Is beer recommended for athletes?

Regarding the rehydrationthe benefits must be put into perspective. “Beer, it is well known, has a diuretic effect, which risks disrupting rehydration: by urinating, the body primarily eliminates water”explains Fabrice Kuhn. It also depends on the alcohol level of the beer: a beer with more alcohol dehydrates more.

Beer is a drink rich in antioxidantsdue to the polyphenols provided by hops and barley. “Polyphenols could promote performance and facilitate recovery after exercise by limiting local inflammation, aches and micro-trauma linked to prolonged exercise – especially when running – local inflammation and aches. » In addition, beer also contains carbohydrates which can participate in the reconstitution of glycogen stores after exercise.

But beer remains a alcoholic drink. However, alcohol is likely to affect muscle reconstruction after exercise via a reduction in the activity of the mTOR enzyme, involved in the regulation of muscle mass. “Moreover, it can disrupt sleep, which is fundamental for physical recovery – and health in general. Finally, alcohol can inhibit the production of growth hormones and testosterone (essential for growth and tissue repair) and increase levels of insulin (risk of metabolic disruption) and cortisol (catabolic). »

For these reasons, Fabrice Kuhn advises against drinking beer the day before a competition. “If you don’t have a sports session planned and you have just achieved a major sporting goal, you can treat yourself and share a friendly moment over a beer. To avoid delaying muscle recovery, choose a beer with a low alcohol content, or even 0%. » There are drinks that are much more suited to the nutritional needs of athletes!

The harmful effects of alcohol

As with all alcohol, the negative effects of excessive beer consumption are the risk of addiction, depression, liver disease, cancer and therefore mortality.

To remember

• Beer, with or without alcohol, provides B vitamins, silicon and polyphenols from hops and malt.
• Alcohol remains a group 1 carcinogen. The alcohol-free version offers the same potentially interesting compounds, without the risk.

To go further: The truth about wine