Here are the Facts and Benefits of Rum for Health

Here are the Facts and Benefits of Rum for Health

Although it has a fairly high alcohol content, the health benefits of rum are very diverse. However, the benefits of this rum can only be obtained if you consume it in sufficient quantities and not excessive.


Rum is a type of alcoholic beverage that is 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 rums are darker in color and take longer to ferment, while light rums are lighter in color and generally go through a shorter fermentation process.

Nutrient Content of Rum

In 44 ml of rum or the equivalent of 1 shot glass, it contains about 100 calories and the following various nutrients:
  • 0.017 milligrams of iron
  • 1.7 milligrams of phosphorus
  • 0.8 milligrams of potassium
  • 0.4 milligrams sodium
  • 14 grams of 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 lots of antioxidants, namely wine.

Facts and Benefits of Rum for Health

Although classified as an alcoholic beverage, rum is also good for health, as long as the amount is not excessive. The recommended safe limit for rum consumption is no more than 1 shot per day.

The following are some of the benefits that can be obtained when you consume rum in moderation:

1. Relieves stress

Almost everyone has experienced stress, whether due to work, family, economic, or relationship problems. Consumption of alcoholic beverages, such as rum, is known to reduce stress and provide a sense of calm.

However, keep in mind that the benefits of rum only apply if you consume it in moderation. If consumed too much or often, alcoholic beverages can actually cause psychological disorders, such as alcoholism, anxiety disorders, insomnia, and depression.

Therefore, you are not advised to rely solely on rum or other alcoholic beverages to relieve stress, let alone to use illegal drugs.

2. Reduce the risk of heart disease

There are studies that show that consumption of alcoholic beverages, including rum, in appropriate amounts, can reduce the risk of cardiovascular diseases, such as coronary heart disease and high blood pressure.

However, if consumed in excess, rum or other types of alcoholic beverages can actually increase the risk of heart disease.

Therefore, to maintain a healthy heart, you are not advised to consume excessive alcohol and continue to live a healthy lifestyle, such as exercising regularly, consuming nutritious food, and not smoking.

3. Maintain bone health

It is important to always keep the bones healthy and strong. A study shows that consumption of alcoholic beverages in light doses, ie 2-3 times a week, can strengthen the body's bone tissue and reduce the risk of osteoporosis.

Conversely, from the same research it is also known that excessive or too frequent alcohol consumption can actually increase the risk of osteoporosis. Therefore, its consumption needs to be limited.

In addition, you still need to have adequate intake of nutrients, such as calcium and vitamin D, so that bone health and strength is maintained. This intake can be obtained from foods and drinks high in calcium or supplements.

4. Keep blood sugar stable

One of the benefits of rum that you can get is to maintain blood sugar. Rum is one of the drinks that contain almost no sugar and has a glycemic index of 0. This means that consumption of rum will not increase blood sugar levels.

However, if consumed in excess, rum can damage the pancreas and liver. This effect can actually make blood sugar levels rise and be difficult to control because of the disruption of the performance of the hormone insulin.

5. Increase the amount of good cholesterol

Consumption of alcoholic beverages in moderation is also known to increase good cholesterol (HDL). The higher the HDL count, the better the health of your blood vessels and heart.

However, alcoholic beverages can also increase levels of bad cholesterol (LDL), when consumed in excess.

To be healthier, you don't just rely on rum or alcoholic beverages to maintain body cholesterol levels. You also need to exercise regularly and have a healthy diet.

Risks of Excessive Rum Consumption

Anything that is consumed in excess is certainly not good for health. Likewise with rum or other types of alcoholic beverages. If consumed in excess or too often, rum can actually increase the risk of various diseases or health problems, including:
  • Liver disease, such as hepatitis and cirrhosis
  • Pancreatitis
  • Brain disorders, such as stroke and dementia
  • Cancer
  • Alcohol poisoning
  • Addiction
In pregnant women, excessive consumption of alcoholic beverages can interfere with fetal growth and cause birth defects. This condition is called fetal alcohol syndrome.

The effects of alcohol can also make it difficult for you to concentrate, so you are more at risk of having an accident when driving or operating certain machinery. This can result in fatal injury and even death.

Because it can cause dangerous side effects, not everyone should consume alcoholic beverages, including rum. The following are some groups that are not recommended to consume alcohol:
  • Pregnant or breastfeeding women
  • Children and teenagers
  • Patients 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 interactions
You can get health benefits of rum, if this drink is consumed in moderation. To be on the safe side, limit your rum consumption to no more than 1 shot per day and no more than 3 times a week.

If you experience certain health problems due to consuming too much rum or other alcoholic beverages, you should consult a doctor to undergo an examination and get the right treatment.