Let’s clear up some of the most common misunderstandings about sulfites, wine, and headaches.
Let’s clear up some of the most common misunderstandings about sulfites, wine, and headaches.
Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast.
Hello and welcome to the Nutrition Diva podcast, a show where we take a closer look at nutrition science, news, and lore, to help you sort fact from fiction. I’m your host, Monica Reinagel, and today we’re going to clear up some of the most widespread misunderstandings about sulfites, wine, and headaches.
If drinking red wine gives you a headache, you’ve probably had someone tell you that sulfites are the likely culprit. Perhaps you’ve been advised to stick to white wine, organic wines, or wines made in Europe on the grounds that these will be lower in sulfites. If so, you’re going to want to listen to this episode!
First, a little background: Sulphur dioxide (or SO₂) is a chemical compound made up of sulfur and oxygen. It occurs naturally in foods but it can also be produced in a laboratory.
Sulfite is used to preserve foods and beverages, and it does this by acting as an antioxidant and also as a natural antimicrobial agent. Sulfites are used to preserve the color and texture of dried fruits.
Sulfite has also been used in winemaking for thousands of years, ever since the ancient Romans discovered that it would keep their wine from turning into vinegar. To this day, winemakers use sulphur dioxide to preserve the flavor and freshness of wines.
Sulfites don’t cause problems for the vast majority of people–perhaps one in every hundred people has either an allergy or a sensitivity to them. Sulfite sensitivity is more common in those who suffer from asthma, however. Among those with asthma, chances of sulfite sensitivity are about one in ten.
And, in fact, the most common reaction to sulfites is something like an asthma attack. Well, actually the most common reaction to sulfites is no reaction at all. But for those who are sensitive to them, consuming sulfites can cause breathing difficulties and, less commonly, hives or other allergy-like symptoms. These reactions can range from so mild you might not even notice them to quite severe.
People who are sensitive to sulfites are well advised to steer clear of wine. But there are a ton of misunderstandings and myths about sulfites in wine and their relationship to headaches. Let’s see if we can clear some of this up.
Myth #1: Organic or bio-dynamic wines are sulfite free
In fact, all wines contain sulfites, because sulfites are produced naturally during the fermentation process as a by-product of yeast metabolism.
In the U.S., wines that are certified organic must be made without added sulfites. Even though no sulfites are added, organic wine may still contain up to 40 ppm (parts per million) sulfites.
You may also see wines labeled as being made from organic grapes, which is not the same as organic wine. Wine made from organic grapes may contain up to 100 ppm sulfites.
The limits on sulfite content in biodynamic wines go up to 150 ppm, which is a bit higher than what’s allowed in organic wines but still lower than what’s allowed in conventional wines.
So, how do you know how much sulfite is in your wine?
By law, any wine–organic or not–that contains more than 10 ppm sulfite must be labeled with the words “contains sulfites.” There are also upper limits to how much sulfite a wine may contain, but the regulations vary by region. In the European Union, wine may contain up to 210 ppm sulfites. In the U.S., the upper limit is 350 ppm.
There are ongoing discussions between lawmakers and regulators in the U.S. and Europe, by the way, about harmonizing these sulfite standards, in order to provide consumers with clearer and more consistent information.
In recent years, there has been growing interest in wines marketed as “natural,” or “low-intervention.” Neither of these terms has standardized criteria or a formal certification process. Both of these terms generally refer to a winemaking philosophy that prioritizes minimal processing. For example, they may use wild or indigenous yeast to ferment the grapes and be made with little to no added sulfites.
Although all of this may appeal to consumers looking for more minimally processed foods and beverages, these natural and low intervention wines often come with trade-offs. Because they are lower in sulfites, they are more prone to spoilage, oxidation, and inconsistencies in flavor. So, if you are buying wines made without sulfites, I don’t suggest keeping it in the cellar very long. Wine made without sulfites—especially white wine—is much more prone to oxidation and spoilage.
Myth #2: Red wine is higher in sulfites than white wine
Ironically, the exact opposite is likely to be true. Red wines tend to be higher in tannins than white wines. Tannins are polyphenols found in the skins, seeds, and stems of the grapes. They also act as antioxidants and preservatives, so less sulfite is needed.
In fact, while European regulations allow up to 210 ppm sulfites in white wine, the limit for red wine is only 160 ppm.
Other factors that affect how much sulfite is needed are the residual sugar and the acidity of the wine. Drier wines with more acid will tend to be lower in sulfites. Sweet wines and dessert wines, on the other hand, tend to be quite high in sulfites.
Myth #3: Sulfites in wine cause headaches
The so-called “red wine headache” is definitely a real thing. But it’s probably not due to sulfites. For one thing, white wine is higher in sulfites than red wine but less likely to cause a headache.
While something in red wine does seem to cause headaches in certain people, it is probably not the sulfites. (If it were, white wine would be just as bad.) That suggests that it’s probably something else in red wine that’s responsible for the notorious red wine headache. Histamines, tyramine, tannins, and even alcohol itself are more likely culprits.
Wine made without added sulfites may also have more microbial activity, which (ironically) can give rise to compounds that may trigger headaches or other adverse reactions in some individuals.
Myth #4: European wines are lower in sulfites than U.S. produced wines
Wines sold in the U.S. and Australia carry warnings about sulfites. Up until recently, wines sold in Europe did not, leading many consumers to conclude that European wines are made without sulfites. In fact, European wines on average have the same sulfite levels as wines in the U.S.
In both Europe and the U.S., the average glass of wine contains about 10 mg of sulfites—about the same as in a handful of dried apricots.
And, in fact, if you’re trying to avoid sulfites, avoiding wine is only the beginning. You’ll also want to steer clear of soda, candy, prepared soups, frozen juices, processed meats, potato chips, French fries, and dried fruit, all of which contain much higher concentrations of sulfites than wine. And if you’re very sensitive, you may also need to avoid foods like shrimp, maple syrup, and mushrooms, which have only moderate amounts of sulfites.
And here’s an interesting piece of trivia: your own cells produce about a hundred times that just in the course of their normal metabolic activities. Even if you have a sulfite sensitivity, however, the sulfites produced in your own cells will not trigger a reaction.
New regulations have made it a little easier to avoid sulfites. For example, restaurants used to treat the raw vegetables in salad bars with sulfites to keep them looking fresh. There’d be nothing to warn sulfite-sensitive diners, and servers, if asked, were not always reliable sources of information. Now, restaurants and grocery stores can no longer add sulfites to fresh foods. Packaged foods that contain sulfites above a certain low threshold must include that information on the label.
However, if you don’t have a sensitivity, there doesn’t seem to be much reason to worry about sulfites in foods or wines. According to the FDA, sulfites are “not teratogenic, mutagenic, or carcinogenic.” That means they don’t cause cancer or birth defects. If you’re not allergic or sensitive to them, they are unlikely to do you any harm. So, if like your dried apricots soft and orange instead of stiff and brown, go for it!
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I’d also like to invite you to check out my other podcast. It’s called the Change Academy, where we explore the art and science of creating positive behavior change, both in our own lives, and in our workplaces and communities. You can find it on all the major podcast platforms. Just search for Change Academy.
Nutrition Diva is a Quick and Dirty Tips podcast. Our team includes Brannan Goetschius, Nathan Semes, Davina Tomlin, Holly Hutchings, and Morgan Christianson and Nathaniel Hoopes.
That's all for this episode. Thanks for listening! I'll see you next week.