Mason Delacroix
Alcohol is not considered a healthy choice, and health experts advise that there is no safe level of alcohol consumption. However, some types of alcohol are healthier than others and may offer mild protective effects against certain diseases. For example, red wine is rich in antioxidants and polyphenols, which are associated with improved heart health and a reduced risk of cancer and heart disease. Other healthier options include organic wines, hard seltzers, spritzes, light beers, and clear liquors like vodka, tequila, and gin, which are lower in sugar and calories. Ultimately, it is important to drink in moderation, as excessive alcohol consumption can lead to various health issues.
| Characteristics | Values |
|---|---|
| Healthiest types of alcohol | Red wine, whiskey, tequila, hard kombucha, light beer, organic wine, hard seltzers, spritzes, vodka soda, light beer, champagne, white wine spritzers |
| Healthiest type of alcohol according to a dietitian | Organic wines, hard seltzers, spritzes, light beers, Aperol spritz, white wine spritzer, vodka soda, ranch water |
| Alcohol with beneficial compounds | Beer, red wine, cider |
| Alcohol with antioxidants | Red wine, cider, champagne, white wine, rose |
| Alcohol with polyphenols | Red wine, champagne |
| Alcohol with probiotics | Hard kombucha |
| Alcohol with high methanol content | Wine |
| Alcohol with high sugar content | Sweet drinks, beer |
| Calorie intake | Beer, sweet drinks |
| Health effects | Hangover, inflammation, cancer, heart disease, liver disease, disorders of the pancreas, diabetes, neurodegenerative diseases |
| Recommendation by CDC | 2 drinks a day for males, 1 drink a day for females |
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What You'll Learn
Health benefits of red wine
While some sources claim that no alcohol is truly healthy, moderate alcohol consumption is generally considered to be a fun and delicious part of a balanced lifestyle. Red wine, in particular, has been associated with several health benefits, although there is ongoing debate about whether these benefits are outweighed by the negative health consequences of alcohol.
Red wine is made by crushing and fermenting dark-coloured whole grapes. Grapes are rich in antioxidants, including resveratrol, catechin, epicatechin and proanthocyanidins, which are believed to be responsible for many of the health benefits of red wine. The fermentation process increases the range of polyphenols in the wine, which may be why red wine has more polyphenols than white wine.
One of the most well-known potential benefits of red wine is its positive impact on heart health. Studies have shown that moderate red wine consumption may lower the risk of heart disease. This may be due to the polyphenols improving how well the blood vessels to the heart work, making blood flow easier and reducing the risk of coronary artery disease. Additionally, polyphenols may help to reduce the negative effects of cholesterol.
Red wine may also have protective effects against inflammation and cell damage, which could reduce the risk of cancer. One animal study found that resveratrol may help block the action of an enzyme involved in stress-related depression and anxiety, although further research is needed to confirm whether these effects apply to humans.
It is important to note that excessive alcohol consumption is harmful to health and can increase the risk of many illnesses, including high blood pressure, cancer, and mental health conditions. Therefore, it is generally recommended that red wine be consumed in moderation as part of a healthy, balanced diet.
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Lower-calorie alcoholic drinks
Alcohol is generally considered unhealthy, and drinking more than the recommended daily amount can increase the risk of various illnesses, including high blood pressure, cancer, and mental health conditions. However, some alcoholic drinks are healthier than others, and there are several lower-calorie options available.
One way to reduce calorie intake when drinking alcohol is to choose drinks with little to no added sugar. Vodka, for instance, has zero sugar and can be mixed with soda or tonic water for a refreshing, low-calorie cocktail. Similarly, a gin and tonic can be made with diet tonic water, which is a calorie-free alternative. To further decrease the calorie content, one can adjust the ratio of ingredients, using more ice, soda, or tonic water and less gin or vermouth.
Tequila is another low-calorie option, and it can be enjoyed with lime juice or mixed with sparkling water for a refreshing drink known as "ranch water." For those who prefer cocktails, the Paloma, made with tequila, lime juice, and grapefruit juice or soda, is a good choice, especially if the extra sugar is skipped or replaced with a calorie-free sweetener.
Wine also has a place in a low-calorie diet, particularly red wine, which contains an antioxidant called resveratrol, linked to better heart and gut health. When choosing a wine, opt for dry versions with a lower ABV to keep the calorie count down. Some recommended low-calorie wines include Decoy Featherweight Sauvignon Blanc and Chateau Ste. Michelle Light Sauvignon Blanc, both with just 80 calories per 5-ounce glass.
In addition to these options, hard seltzers, organic wines, and light beers are also considered healthier, lower-calorie alternatives. It is important to remember that alcohol should be consumed in moderation and that the healthiest option is always to abstain from drinking altogether.
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Alcoholic drinks with added sugars
Flavored alcoholic beverages (FABs) are a broad category of commercially available alcoholic drinks that differ widely in their alcohol and sugar content. FABs have been strongly linked with adolescent drinking, with around 70–77% of underage drinkers consuming supersized "alcopops" or ready-to-drink FABs reporting episodic heavy drinking. The prevailing view is that the sugars in these drinks make the alcohol taste better, particularly for adolescents, and that these sugars may impact the neurochemical and biological mechanisms influencing alcohol drinking and the development of alcohol use disorder.
If you're looking to reduce your sugar intake, it's best to stay away from juices, sour mixes, cranberry cocktails, sugary premade cocktail mixers, and high-sugar hard seltzers. Instead, opt for low-sugar mixers like soda water with a squeeze of citrus fruit, or try distilled spirits such as vodka or tequila. When choosing a wine, keep in mind that higher ABV (alcohol by volume) will directly translate into higher sugar levels. Look for wines with an ABV of 13.5% or less, and avoid wines with "sweet," "dessert," "port," or "moscato" on their labels. Some specific low-sugar wines include Lifevine wines, which are certified organic and contain zero sugar, and Vignobles Bulliat Crémant de Bourgogne, a sparkling wine made from 100% chardonnay grapes that contains no added sugar.
For those with diabetes, it's important to choose alcoholic drinks wisely and consider their effects on blood sugar levels. Alcoholic drinks with low sugar or carb content are generally the best options for people with diabetes. These include light beers, red and white wines, distilled spirits, and low-carb cocktails made without sugary juices or syrups. Miller Lite, for example, is an American-style light lager that contains only 3.2 grams of carbohydrates in a standard 12-ounce serving, compared to 12 grams of carbohydrates in regular Miller beers.
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Alcoholic drinks to avoid hangovers
While drinking in moderation is the best way to prevent a hangover, certain alcoholic drinks are less likely to give you a hangover than others. Firstly, it is important to note that the darker the alcohol, the more likely it is to give you a hangover. This is because darker alcohols contain more congeners, which are compounds created in the fermentation and distillation of alcohol. These congeners can influence flavour, aroma, appearance and other characteristics of the drink. Methanol, for example, is a congener that may contribute to hangovers more than others. Therefore, it is best to opt for lighter-coloured alcohols, such as beer, vodka, gin, and white wine, which have fewer congeners.
Vodka, for example, is a good choice as it is about 40% alcohol mixed with water and contains very little else, such as colouring or preservatives. It is also heavily distilled, leaving the drink very pure. Similarly, gin is a good option as it is low in added ingredients and contains juniper berries, which are a natural diuretic that encourages your body to urinate frequently, helping to prevent a severe hangover.
If you are drinking beer, it is best to opt for lighter-coloured beers, such as lager or witbier, as these have fewer congeners than darker beers like stout or porter. Lighter beers also tend to have fewer calories, which is better for your waistline.
When it comes to wine, white wine is less likely to result in a hangover than red wine. This is because red wines have a higher alcohol content than white wines. Wines loaded with sugars are also more likely to cause a hangover, so it is best to opt for wines with lower alcohol content and fewer tannins, such as Cabernets or Tempranillos.
In addition to choosing drinks with fewer congeners, there are other ways to reduce the chances of having a hangover. Drinking in moderation, consuming lots of water, having a healthy meal or snacks alongside your drinks, and getting enough sleep are all wise moves that can help you avoid a severe hangover.
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Alcoholic drinks to aid sleep
Alcohol is the most widely used sleep aid globally, and it does help people fall asleep. Alcohol works on the same receptors in the brain that are targeted by some sleeping tablets. However, alcohol is not recommended by many doctors as a sleep aid because it interferes with sleep quality. While a small nightcap can be of some benefit, alcohol can severely disrupt sleep during the second half of the night. It can cause frequent wakings and low-quality sleep. Alcohol also increases the risk of developing alcohol use disorder, as people with insomnia turn to alcohol to help them sleep.
There are many other drinks that can help promote better sleep by calming the mind and body. These include:
- Herbal teas like chamomile, which has been shown to be soothing and slumber-inducing.
- Ashwagandha, a medicinal herb that helps the body adapt to stress.
- Tart cherry juice, which boosts the availability of tryptophan, an amino acid involved in the production of serotonin, which is linked to healthy sleep.
- Turmeric lattes.
- Warm milk, which contains both tryptophan and calcium.
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Frequently asked questions
Lower-calorie options include champagne, white wine spritzers, and tequila on the rocks. When consuming mixed drinks, opt for a spirit with a low-calorie mixer that contains no added sugars, such as soda water or diet tonic.
To avoid a hangover, it is best to stick to beverages that are lower in sugar, contain clear alcohol, and are lower in calories. Good options include vodka, tequila, and mezcal, which do not spike blood sugar as much as other alcohols.
Alcohol is not considered healthy, but some types of alcohol are healthier than others. Red wine, for example, contains polyphenols, which have been linked to multiple health benefits such as anti-inflammatory properties and improved heart health. Other relatively healthy options include organic wines, hard seltzers, spritzes, and light beers.
