The health benefits of rum can be very diverse, ranging from relieving stress to reducing the risk of heart disease. However, because of its fairly high alcohol content, rum consumption must be in sufficient quantities and not excessive.
Rum is a type of alcoholic beverage processed from the distillation and fermentation of sugarcane juice. The alcohol content in rum is quite high, which is around 40%. This drink is widely produced in the Caribbean Islands, such as Jamaica, Barbados, Guyana, Trinidad, and Dominica.
There are two types of rum that are commonly consumed, namely dark rum and light rum. Dark rum has a darker color and goes through a longer fermentation stage, while light rum is lighter in color and is generally processed through a shorter fermentation process.
Nutritional Content of Rum
In 1 shot of rum (or 44 ml) there are about 100 calories and the following various nutrients:
- 0.017 mg iron
- 1.7 mg phosphorus
- 0.8 mg potassium
- 0.4 mg sodium
- 14 gr alcohol
Rum also contains antioxidants. However, this antioxidant content is more commonly found in dark rum. In addition to rum, there are also other types of alcoholic beverages that contain a lot of antioxidants, namely wine.
Benefits of Rum for Health
Although classified as a high-alcohol beverage, rum can be beneficial for health as long as it is drunk in the right dosage. The recommended scatter hitam safe limit for rum consumption is 1 shot per day for women and 2 shots per day for men.
The following are some of the benefits that can be obtained from consuming rum:
- Relieve stress
Almost everyone has experienced stress, whether due to work, family, economic, or romantic problems. Consuming alcoholic beverages, such as rum, is known to reduce stress and provide a sense of calm.
However, if rum or alcoholic beverages are consumed too much or too often, this can actually trigger psychological disorders, such as alcohol addiction, anxiety disorders, insomnia, and depression.
Therefore, it is not recommended to relieve stress only by relying on rum or alcoholic beverages, let alone using illegal drugs.
- Maintain bone health
The benefits of rum can maintain bone health. A study shows that consuming alcoholic beverages, such as rum, in light doses can inhibit osteoporosis. However, on the contrary, excessive consumption of rum can actually increase the risk of osteoporosis.
To be able to maximize bone health, make sure to always meet your daily calcium needs and vitamin D intake so that bone health and strength are maintained.
- Keeps blood sugar stable
One of the benefits of rum that can be obtained is to maintain blood sugar. Rum is one of the drinks that contains almost no sugar and has a glycemic index of 0. This means that consuming rum will not increase blood sugar levels.
However, if consumed excessively, rum can damage the pancreas and liver. This effect can actually increase blood sugar levels and be difficult to control because it disrupts the performance of the insulin hormone.
- Increase the amount of good cholesterol
The benefits of rum if consumed according to recommendations can increase good cholesterol levels (HDL). The higher the amount of HDL, the better the health of blood vessels and heart. Conversely, drinking excessive alcoholic beverages can increase bad cholesterol levels (LDL).
To be healthier, don’t just rely on rum or alcoholic beverages to maintain your body’s cholesterol levels. Increase exercise and follow a healthy diet so that cholesterol levels remain stable.
- Reduce the risk of heart disease
A study shows that the benefits of rum and other alcoholic beverages can reduce the risk of cardiovascular disease, such as coronary heart disease if consumed in low to moderate limits. However, if consumed excessively, alcoholic beverages can actually increase the risk of heart disease.
Therefore, make sure to consume alcohol according to recommendations. Live a healthy lifestyle, such as exercising regularly, eating nutritious foods, and not smoking, in order to maintain maximum heart health.
Risks of Excessive Rum Consumption
Anything consumed excessively can certainly have negative impacts on health. The same goes for rum or other types of alcoholic beverages. If consumed excessively, rum can actually increase the risk of various diseases or health disorders, such as:
- Liver diseases, such as hepatitis and cirrhosis
- Pancreatitis
- Brain disorders, such as stroke and dementia
- Cancer
- Alcohol poisoning
- Addiction
In pregnant women, excessive alcohol consumption can interfere with fetal growth and development and cause the fetus to be born with defects. This condition is called fetal alcohol syndrome.
Read Also: Dangers of Driving After Consuming Alcohol
Consuming alcohol can also interfere with concentration, so it is not recommended to consume it when driving or operating certain machines, because it is more at risk of accidents.
Because it can cause dangerous side effects, not everyone should consume alcoholic beverages, including rum. The following are some people who are not recommended to consume alcoholic beverages:
- Pregnant or breastfeeding mothers
- Children and adolescents
- People with certain diseases, such as liver or pancreatic disease, heart disease, and cancer
- People who have experienced alcohol addiction
- People who take drugs regularly, because it can cause drug interaction effects
Although the health benefits of rum are very diverse, always limit the dosage to avoid dangerous side effects. Before consuming rum, please consult a doctor online via Chat with a Doctor to find out the safe dosage for you.
Usually, doctors will only allow you to consume 1 shot of rum per day and no more than 3 times a week. However, this recommendation may vary depending on your condition.