Noah Vinter
Alcohol is not healthy, and excessive consumption can have serious health consequences. However, if you choose to drink in moderation, some alcoholic beverages may be healthier options than others. These include lower-calorie, low-sugar, and high-antioxidant choices, such as red wine, white wine, sparkling wine, light beer, cider, and certain spirits like tequila and vodka. Red wine, in particular, has been associated with potential health benefits due to its antioxidant and polyphenol content, which may offer protective effects against cell damage and promote heart health. However, it's important to remember that drinking alcohol in any amount comes with risks, and moderation is key to minimising negative health impacts.
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What You'll Learn
Red wine's health benefits
While no level of alcohol consumption is considered safe for health, some alcoholic beverages may be healthier than others. Red wine, for instance, has been associated with several health benefits when consumed in moderation.
Red wine is rich in polyphenols, which are antioxidants that help the body fight off disease. The antioxidants in red wine could lower blood pressure and reduce the risk of heart disease. Studies have shown that systolic and diastolic pressure improved after consuming dealcoholized red wine. The polyphenols in red wine can also help lower cholesterol, which can significantly increase the risk of heart disease and stroke.
Red wine is made from crushed dark grapes, and the fermentation process allows it to retain more antioxidants than white wine. One polyphenol in red wine, called resveratrol, has been linked to several health benefits. Resveratrol has anti-inflammatory and antioxidant properties and may reduce the risk of certain types of cancer by discouraging cancer cell growth. It also has vascular-enhancing properties, which can improve eye health and prevent age-related macular degeneration, diabetic retinopathy, and glaucoma.
Additionally, red wine may have benefits for brain health. Studies suggest that moderate consumption of red wine could reduce the risk of Alzheimer's disease and other forms of dementia. The polyphenols in red wine can prevent the formation of certain proteins that create toxic plaques that kill brain cells.
Finally, red wine may also have dental health benefits. Its polyphenols can fight off harmful bacteria in the mouth, which contributes to tooth decay and gum disease.
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Light beer's low calories
While alcohol is not healthy to drink in any amount, some alcoholic beverages are considered healthier than others. Excessive alcohol consumption can have serious health consequences, and even low to moderate amounts of alcohol consumption can have negative health effects, such as an increased risk of cancer.
Light beer is often recommended as a healthier option for alcoholic drinks. Light beers are known for their low calorie count, with most ranging from 85 to 120 calories, and some even falling below 100 calories. In comparison, regular beers often start around 150 calories. Light beers are also lower in carbohydrates, with many light beers coming in at around 50 to 100 calories with only a handful of carbs.
Light beers are also known for their light, clean taste, although pilsners, a type of lager, are slightly bitterer. They come in three main colours: pale, amber, and dark. Light beers can be brewed with rice or corn in addition to the traditional malted barley. Corn adds a touch of sweetness and character, while rice ferments cleanly, leaving little behind beyond alcohol.
Some popular light beers include Miller Lite, Bud Light, Dale's Light Lager, Sky Dog, and Shiner's Ruby Redbird. These beers offer a range of flavours, from classic cracker malt to bright and tart, with some featuring natural flavour additions like grapefruit, lime, and sea salt.
In addition to light beers, other lower-calorie alcoholic options include vodka soda, champagne, white wine spritzers, tequila on the rocks, and mojitos.
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Hard kombucha's no-sugar option
While alcohol is not healthy to drink in any amount, some alcoholic beverages may be healthier than others. Hard kombucha, a fermented tea-based drink, is often marketed as a healthy elixir. However, the health benefits of hard kombucha are questionable, particularly regarding its probiotic content. While regular kombucha contains beneficial bacteria that promote gut health and support digestion, it is unclear whether hard kombucha's alcohol content affects its probiotics. Some companies claim that their products contain intact probiotics even at higher alcohol percentages, while others acknowledge that the probiotics cannot withstand high ABV levels.
When it comes to sugar content, hard kombuchas can vary significantly. Kombucha is typically made by fermenting sugar, tea, and yeast, resulting in small amounts of alcohol, bacteria, and acids. The longer the fermentation process, the higher the alcohol content, as more sugar is converted into alcohol. Therefore, hard kombuchas with higher alcohol content may have lower sugar levels. However, some companies add extra sugar or sweeteners during the fermentation process, so it is essential to check the ingredients and nutritional information.
Some brands, such as Flying Embers, pride themselves on producing hard kombuchas without adding unnecessary sugar or artificial ingredients. Their products are keto-friendly, antioxidant-rich, and shelf-stable, with each drink containing only 85 calories. Other recommended brands for low-sugar kombucha include Live Kombucha, which uses stevia as a natural sweetener, and GT, which offers affordable, organic, and low-sugar options.
When considering hard kombucha as a healthier alcoholic beverage option, it is important to remember that the amount consumed matters more than the type of alcohol chosen. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) advises no more than one alcoholic drink per day for women and no more than two for men. Additionally, it is worth noting that the potential benefits of light to moderate drinking on heart health may not outweigh the increased risk of certain types of cancer. Therefore, while hard kombucha with no added sugar may be a better option than sugary alternatives, consuming any alcoholic beverage in excess can have serious health consequences.
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Dry wines have less sugar
While alcohol isn't healthy to drink in any amount, some alcoholic beverages are considered healthier than others. Excessive alcohol consumption can have serious health consequences, and even low to moderate amounts of alcohol can increase the risk of cancer.
Dry wines, such as Sauvignon Blanc or Pinot Grigio, tend to have lower sugar content. The drier the wine, the lower the sugar content, as most of the sugar has been removed during fermentation. Dry red wines, including Pinot Noir, Cabernet Sauvignon, and Syrah/Shiraz, often contain under one gram of sugar per five-ounce pour. Dry white wines, such as Pinot Grigio, Chardonnay, and Viognier, typically have between one and 1.5 grams of sugar per five ounces.
Champagne and other sparkling wines are also low in calories and carbohydrates. When choosing a sparkling wine, extra dry, brut, or extra brut options are recommended for lower sugar content. Fortified wines, such as Port, Sherry, and Marsala, tend to have higher sugar levels, while late harvest wines are known for their high sugar content, often served as dessert wines.
In addition to dry wines, light beer and clear liquor are also considered healthier options. Lower-calorie alcoholic beverages, such as vodka soda and light beer, can be preferable for those watching their weight. Red wine, although high in antioxidants, is also high in calories.
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Calorie-free mixers
One of the most popular calorie-free mixers is soda water or club soda. It is a simple combination of carbonated water and vodka, with the option of adding a squeeze of lemon or lime juice. This drink is not only refreshing but also helps keep you hydrated, as the soda water does not add any extra calories.
Another option is to use diet tonic or sugar-free tonic. Regular tonic water is known for its high sugar and calorie content, but by opting for the diet or sugar-free version, you can significantly reduce the calorie intake. You can also add a splash of regular tonic to enhance the flavour without adding too many extra calories.
If you're looking for a mixer to pair with spirits like gin or vodka, consider a calorie-free option like selzer. Seltzer has no carbs and can be a great base for your drink, allowing you to control the additional ingredients. You can add a squeeze of lime or a dash of fresh herbs to enhance the flavour without adding calories.
Lastly, when choosing a mixer, it's important to avoid sugary fruit juices, purees, syrups, and powdered drink mixes. These can significantly increase the calorie count of your drink. Instead, opt for low-calorie alternatives like light juice or diet soda. Additionally, simple two-ingredient drinks can be a great choice, as you know exactly what's in them and can easily control the calorie content.
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Frequently asked questions
No alcoholic beverage is truly healthy, and excessive alcohol consumption can have serious health consequences. However, if you choose to drink in moderation, some drinks may be better options. These include lower-calorie and high-antioxidant options such as red wine, light beer, cider, champagne, and clear liquors like tequila.
Red wine contains antioxidants, which can protect your cells from damage, and polyphenols, which can promote heart health. White wine and rose contain these compounds as well, but in smaller quantities.
If you are trying to lose weight, it is advisable to choose lower-calorie options such as champagne, white wine spritzers, and tequila on the rocks. Light beer is also a good option as it is lower in calories and carbohydrates compared to regular beer.
Mojitos are a relatively low-calorie option, especially when diluted with soda water and lime. Hard kombucha, a fermented tea-based drink, is also considered healthier than other cocktails due to its potential health benefits, such as reducing blood pressure and cholesterol levels.
Beer with lower alcohol by volume, such as Guinness, can be a good option as it is very satisfying and supports gut health due to its fermented nature. Pilsners and lagers are also lower in alcohol and less calorically dense.
