Noah Vinter
Alcohol is a toxic and addictive substance associated with numerous negative health issues. According to the World Health Organization (WHO), there is no safe amount of alcohol that does not affect health. However, some alcoholic drinks are considered healthier than others. For example, red wine contains high levels of antioxidants called polyphenols, which are linked to better heart and gut health. In addition, cider contains antioxidant plant compounds that may protect against certain types of cancer, diabetes, and heart disease. Beer consumption has also been linked to potential health benefits, such as improved vascular elasticity and increased bone mineral density. It's important to note that excessive alcohol consumption, regardless of the type of beverage, can lead to severe negative consequences on both physical and mental health. Therefore, it is generally recommended to drink in moderation if consuming alcohol.
| Characteristics | Values |
|---|---|
| Alcohol consumption recommendations | The federal Dietary Guidelines for Americans, 2020-2025, recommends no more than one drink per day for women and no more than two drinks per day for men. |
| Healthiest alcoholic drinks | Red wine, light beer, clear liquor, organic wines, hard seltzers, spritzes, cider, skinny margarita, hot toddy. |
| Health benefits of red wine | High levels of antioxidants called polyphenols, which have been linked to better heart and gut health. |
| Health benefits of beer | Potential improvements in vascular elasticity, increased bone mineral density, and a lower risk of diabetes in men. |
| Health benefits of cider | Rich in antioxidant plant compounds that may protect against cell damage caused by free radicals, and possibly certain types of cancer, diabetes, and heart disease. |
| Health benefits of skinny margarita | Fresh citrus juice, which is loaded with immune-boosting vitamin C. |
| Health benefits of hot toddy | Bioactive compounds, vitamins, and minerals that help ward off harmful bacteria. |
| Health risks of alcohol | Increased risk of cancer, heart disease, liver disease, high blood pressure, aggression, violence, depression, and worsening of existing health conditions. |
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What You'll Learn
Red wine may be the healthiest alcoholic drink
While alcohol is a toxic and addictive substance with numerous negative health effects, some alcoholic drinks are healthier than others. According to health experts, there is no safe level of alcohol consumption. However, if you are going to drink, red wine in moderation is a healthier option.
Red wine is made from grapes, which contain high levels of healthy antioxidants called polyphenols. These polyphenols have been linked to better heart and gut health. One study found that participants who drank red wine had significantly better cholesterol levels and a wider and healthier range of gut bacteria than those who didn't. Red wine also contains quercetin, a type of polyphenol called a flavonoid, which has anti-inflammatory properties. Anthocyanin, another flavonoid, gives red wine its rich colour and taste and may help protect against cell stress and UV damage. Resveratrol, another polyphenol, may also protect against cell damage and promote heart health.
In addition to red wine, other healthier alcoholic drinks include organic wines, light beer, clear liquor, cider, low-sugar cocktails, and hard seltzers.
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Beer has potential health benefits
While there is no safe amount of alcohol consumption that does not affect health, some alcoholic drinks may be better for you than others. Beer, for example, has been associated with potential health benefits when consumed in moderation.
Beer is often viewed as empty calories, but it does contain some vitamins and minerals, including potassium, calcium, thiamine, iron, and zinc. These micronutrients are derived from the cereal grains and yeast used in the brewing process. However, it's important to note that you would need to consume large amounts of beer to meet your daily nutrient requirements, and beer is not a substitute for a nutrient-rich diet of whole foods like fruits and vegetables.
Moderate beer consumption, defined as up to one drink per day for women and up to two drinks per day for men, has been linked to a decreased risk of cardiovascular disease and improved heart health. Several studies have found that light to moderate beer intake may be associated with a lower risk of heart disease. Additionally, moderate beer consumption has been associated with improved cholesterol levels, better blood sugar control, stronger bones, and a reduced risk of dementia.
Light beer, which contains fewer calories and a lower alcohol content than regular beer, may be a better option if you are concerned about weight gain or alcohol intake. However, it's important to note that excessive beer consumption can lead to substantial weight gain and "beer belly."
While moderate beer intake may have potential health benefits, heavy or binge drinking eliminates these benefits and is associated with negative health effects, including an increased risk of alcohol use disorder, depression, liver disease, weight gain, cancer, and early death. Therefore, it is crucial to enjoy beer in moderation and be mindful of the potential risks associated with excessive consumption.
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Healthier cocktails
While alcohol is not considered a healthy drink, some alcoholic beverages are healthier than others. The World Health Organization (WHO) has stated that "there is no safe amount [of alcohol] that does not affect health." However, if you are going to drink, there are ways to make healthier choices.
One way to make cocktails healthier is to use spirits like tequila, vodka, or rum as a base. These spirits have fewer calories than other liquors. You can mix them with sparkling water and a splash of fruit juice or citrus to create a refreshing and low-calorie cocktail. For example, a "skinny" margarita is made with tequila, fresh citrus juice, and a touch of agave or another natural sweetener. Another option is to make a vodka seltzer with lemon, lime, and ginger.
Another way to make cocktails healthier is to choose low-calorie mixers. For example, you can use diet soda, unsweetened tea, or coffee instead of regular soda or sugary mixers. Hard seltzers are also a good option, as they are typically made with sparkling water and a clear liquor like vodka or tequila, with minimal added sugar.
In addition to reducing calories, you can also boost the nutritional content of your cocktails by adding ingredients with vitamins, minerals, and antioxidants. For example, cranberry juice is an excellent source of vitamin C, and pomegranate juice is high in antioxidants. Fresh citrus juice is also loaded with immune-boosting vitamin C.
Finally, red wine may be a healthier choice compared to other alcoholic drinks due to its high levels of antioxidants called polyphenols, which have been linked to better heart and gut health. However, it's important to consume alcohol in moderation, as excessive drinking is associated with various health risks.
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Health risks of alcohol consumption
Alcohol consumption is associated with various long-term and short-term health risks. While moderate drinking may offer some health benefits, excessive alcohol consumption is linked to severe adverse effects on both physical and mental health.
Excessive alcohol consumption is associated with an increased risk of many serious illnesses, including:
- Cancers: Drinking alcohol, especially in excessive amounts, increases the risk of various cancers, including mouth, throat, breast, colon, and liver cancer. Alcohol abuse during pregnancy is the leading preventable cause of birth defects, with potential adverse effects on fetal development, growth, intelligence, and behavior.
- Cardiovascular Issues: Heavy drinking is linked to an increased risk of heart disease and high blood pressure.
- Diabetes: Alcohol consumption can contribute to insulin resistance, increasing the risk of Type 2 diabetes.
- Liver Disease: Long-term alcohol abuse can lead to liver disease and other severe liver damage.
- Pancreatic Disorders: Chronic alcohol abuse increases the risk of disorders of the pancreas.
- Mental Health: Excessive drinking is associated with aggression, violence, depression, and other mental health conditions.
- Injuries: Alcohol consumption increases the risk of unintentional injuries, including car accidents, falls, and alcohol poisoning.
- Other Risks: Alcohol can cause stomach bleeding, sexual risk behaviors, and worsening of existing health conditions.
Moderate Drinking
It is important to understand what constitutes moderate drinking. According to the federal Dietary Guidelines for Americans, 2020-2025, moderate drinking is defined as no more than one drink per day for women and no more than two drinks per day for men. One drink is typically considered to be 12 ounces (oz) of beer, 5 oz of wine, or 8 oz of malt liquor.
While moderate drinking may offer some potential health benefits, it is crucial to remember that the risks of excessive alcohol consumption far outweigh these benefits. If you choose to consume alcohol, it is essential to drink in moderation and ensure that you are making informed decisions regarding your health.
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Calories, sugar content and hangovers
While alcohol does not provide any nutritional value, some drinks are better than others when it comes to calories, sugar content, and hangovers. Firstly, it is important to note that drinking too much alcohol is harmful to your health. The World Health Organization (WHO) published a statement in 2023 that "there is no safe amount [of alcohol] that does not affect health." The NHS recommends that men and women should not regularly drink more than 14 units of alcohol per week, spread across 3 or more days.
Calories and Sugar Content
Alcohol is high in calories, with 7 calories per gram, almost as many as a gram of fat. Wines, beers, and spirits all contain a type of alcohol called ethanol, which is produced during the fermentation and distillation process. This process converts sugars into ethanol, resulting in alcoholic drinks containing a significant number of calories.
When it comes to choosing drinks with lower calories and sugar content, drier wines tend to be a better option. They usually have lower sugar levels, which also keeps the calorie and carb count lower. Spritzers, made by diluting wine with soda water or ice, can be a good choice as they increase the volume while maintaining the same calorie content.
If you're a beer lover, opting for lighter or lower-calorie beers can help. Generally, beers with a lower alcohol by volume (ABV) will have fewer calories. Virtually carb-free spirits are another option for those watching their calorie and carb intake.
Hangovers
Alcoholic drinks with high levels of congeners, such as whiskey, cognac, and tequila, tend to increase the frequency and intensity of hangovers. Bourbon whiskey is exceptionally high in congeners. On the other hand, colorless drinks like vodka, gin, and rum have lower levels of congeners and are less likely to cause severe hangovers.
However, it's important to note that other factors also contribute to hangover severity, including congener metabolites, inflammation, and neurotransmitter dysfunction. Additionally, drinking enough water can help prevent dehydration, which may alleviate hangover symptoms like thirst, headache, fatigue, and dry mouth.
While there is no foolproof way to completely avoid a hangover, some strategies may help reduce its symptoms. For example, eating a nutritious meal before or after drinking can help maintain blood sugar levels, which can mitigate certain symptoms.
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Frequently asked questions
Not exactly. Alcohol is a toxic and addictive substance associated with numerous negative health issues. However, some drinks may bring fewer concerns.
Moderate drinking may reduce your risk of heart disease and overall mortality, and it may also possess other metabolic health benefits. However, many health experts believe that the risks of alcohol consumption outweigh these potential benefits.
Red wine is often considered one of the healthiest alcoholic drinks due to its high concentration of antioxidants and its link to better heart and gut health. Other drinks that may be healthier options include lower-calorie and high-antioxidant options such as white and sparkling wine, light beer, cider, and clear liquor.
Excessive alcohol consumption can lead to various health issues, including an increased risk of cancer, high blood pressure, liver disease, and mental health conditions. Drinking alcohol during pregnancy can also cause birth defects and other serious issues.
Moderate drinking is typically defined as no more than one standard drink per day for women and no more than two standard drinks per day for men. However, it's important to note that the definition of a "standard drink" varies between countries.
