Many people enjoy a cocktail or a glass of wine with a meal, but it’s important to choose your alcoholic beverages wisely for better health. Alcohol is not inherently good for your healthit can still be part of a balanced diet when consumed mindfully. However, not all alcoholic beverages are created equal. Some can be incredibly high in calories and sugar, so finding the healthiest spirits to drink is all about being aware of your options and making informed choices.
When incorporating alcohol into your diet, there are several key features that help you choose healthier options. The first is sugar content, as some mixed drinks can contain as much sugar as a can of soda, or even more. The second is calorie content: alcohol is not an ideal source of calories and can contribute to weight gain if consumed excessively. The third is the type of alcohol you drink: some options are inherently healthier than others due to their lower sugar and calorie content.
If you choose to drink alcohol, there are healthier ways to include it in your diet. For example, drinking water alongside alcohol can help offset its dehydrating effects. You should also limit your consumption to a maximum of 150 ml. one glass a day for women and two for menAdditionally, being mindful of your beverage choices can make a significant difference.
It is important to note that while alcohol can be part of a healthy lifestyle, it is still not an ideal source of calories. massive Meta-analysis 2023 who reviewed more than 107 studies covering more than 40 years of data, suggested that No amount of alcohol is completely safe.. Therefore, moderation and careful selection are essential when integrating alcohol into a healthy diet.
Read on to find out the six healthiest types of alcohol to drink. And for more, don’t miss the 10 Best and Worst Types of Alcohol for Weight Loss.
Light beer
Nutrition (per 12 oz.):
Calories: 103
Fat: 0 g (Saturated fat: 0 g)
Sodium: 14mg
Crabs: 6 g (Fiber: 0 g, Sugar: 0 g)
Protein: 1g
Alcohol by volume (ABV): 3.5-5%
Some might disapprove of the idea of ordering a light beer and compare it to water, but this beverage is one of the healthiest alcohols to drink. With no added sugar and only 6 grams of carbs, this drink can satisfy your craving without derailing your goals. Plus, it has one of the lowest ABVs, meaning it provides fewer calories from alcohol. Just don’t overdo it on your serving. While one or two light beers may work for your health goals, drinking several at a time is less healthy.
Red wine
Nutritional Value (per 5 oz):
Calories: 125
Fat: 0 g (Saturated fat: 0 g)
Sodium: 6mg
Crabs: 4 g (Fiber: 0 g, Sugar: 1 g)
Protein: 0g
Alcohol content by volume (ABV): 12-15%
Red wine is made from grapes, which leads it to contain antioxidants. Alcoholic beverages are generally not a concentrated source of antioxidants, but the polyphenols Red wine is a healthier option than other varieties of wine and alcohol. Additionally, red wine generally has no added sugar and contains just over 100 calories per 140 ml. Its higher ABV makes it more caloric than light beer, but you can also get by with just one drink, making it a healthy choice if you want an alcoholic beverage.
Hard seltzer
Nutrition (per 12 oz.):
Calories:99
Fat: 0 g (Saturated fat: 0 g)
Sodium: 21 mg
Crabs: 2 g (Fiber: 0 g, Sugar: 2 g)
Protein: 0 g
Alcohol by volume (ABV): 4-6%
You’ve seen this type of alcoholic beverage explode in popularity over the past few years. While there are many brands and varieties to choose from, they all share a few commonalities. In general, hard sparkling drinks are a combination of sparkling water, flavorings, and alcohol. This simple ingredient list that doesn’t include added sugar makes hard seltzer one of the healthiest alcohol options. Its low ABV is also a plus, and you can find options made with real fruit.
Ranch water
Nutrition (Per order):
Calories: 64
Fat: 0 g (Saturated fat: 0 g)
Sodium: 0 mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0g
Alcohol content by volume (ABV): 9%
An average Margarita can contain more than 30 grams of sugar, making it far from healthy. Although there are many different margarita recipes, some may contain less sugar, others may contain even more. Instead, order one ranch water.
A typical ranch water recipe might contain 1.5 ounces of tequila, 1 ounce of lime juice and a few ounces of sparkling water. This gives you the same lime taste as a margarita without added sugar. Add a salty rim to make it even more of a margarita. There are even canned ranch water cocktails with less than 120 calories and zero grams of added sugar!
Vodka soda
Nutrition (for 1 oz of vodka):
Calories:64
Fat: 0 g (saturated fat: 0 g)
Sodium: 0 mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0g
Alcohol content by volume (ABV): 40-95%
This simple drink is prepared only with vodka and sparkling water. This allows it to contain no carbs or sugar and has less than 75 calories. You can add some flavor with a squeeze of lemon or lime and use unsweetened flavored sparkling water in place of plain club soda. A traditional vodka soda can only hold about 4 ounces of sparkling water, but increase that amount to create a more hydrating drink.
Tequila on ice
Nutrition (per 1 oz) :
Calories:64
Fat: 0 g (saturated fat: 0 g)
Sodium: 0mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0g
Alcohol content by volume (ABV): 35-55%
Featuring the simplest option on our list, a shot of tequila on ice is a healthy option. While it doesn’t have the same hydrating factor as a vodka soda, it keeps the calories and carbs low and doesn’t contain any added sugar. Additionally, drinking alcohol straight can cause you to drink your drink more slowly over time, preventing you from drinking more. You can also serve your tequila with club soda for a bulkier, more hydrating option.
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Melissa Rifkin, MS, RDN, CDN
Melissa is a Connecticut-based registered dietitian with over 15 years of experience, including clinical and outpatient settings, and runs the popular nutrition education Instagram account, Confessionofadietitian. Learn more about Melissa
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