Many people enjoy a cocktail or glass of wine with a meal, but it's important to choose your alcoholic drinks wisely for better health. While alcohol isn't inherently good for you, it can still be part of a balanced diet when consumed mindfully. However, not all alcoholic drinks are created equal. Some can be surprisingly high in calories and sugar, so finding the healthiest alcohols to drink involves being aware of your options and making informed choices.
When incorporating alcohol into your diet, there are several key factors to consider. First, look at the sugar content, as some mixed drinks can contain as much sugar as a can of soda or even more. Second, consider the calorie content; alcohol is not an ideal source of calories and can contribute to weight gain if consumed excessively. Third, choose the type of alcohol carefully; 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. Drinking water alongside alcohol can help counteract its dehydrating effects. Limiting your intake to no more than one drink per day for women and two for men is also recommended. Additionally, being mindful of your drink choices can make a significant difference.
It's important to remember that while alcohol can be part of a healthy lifestyle, it is not an ideal source of calories. A massive 2023 meta-analysis that reviewed over 107 studies spanning more than 40 years suggested that no amount of alcohol is completely safe. Therefore, moderation and careful selection are key to incorporating alcohol into a healthy diet.
1) Light Beer
Nutrition (per 12 oz.):
- Calories: 103
- Fat: 0 g (Saturated fat: 0 g)
- Sodium: 14 mg
- Carbs: 6 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 1 g
- Alcohol by Volume (ABV): 3.5-5%
Some may frown upon ordering a light beer and compare it to water, but this drink is one of the healthiest alcohol choices. With no added sugar and only 6 grams of carbs, light beer can satisfy your craving without derailing your goals. Additionally, it has one of the lowest ABVs, meaning it contributes fewer calories from alcohol. Just be mindful of your portions. While one or two light beers can fit into your health goals, consuming several at a time is less healthy.
2) Red Wine
Nutrition (per 5 oz.):
- Calories: 125
- Fat: 0 g (Saturated fat: 0 g)
- Sodium: 6 mg
- Carbs: 4 g (Fiber: 0 g, Sugar: 1 g)
- Protein: 0 g
- Alcohol by Volume (ABV): 12-15%
Red wine, made from grapes, contains antioxidants that make it a healthier option compared to other wines and alcoholic beverages. While alcoholic drinks are not generally concentrated sources of antioxidants, the polyphenols in red wine provide health benefits. Red wine typically has no added sugar and contains just over 100 calories per 5-ounce pour. Although it has a higher ABV than light beer, resulting in more calories, you may be satisfied with just one glass, making it a healthy choice for those who want an alcoholic drink.
3) Hard Seltzer
Nutrition (per 12 oz.):
- Calories: 99
- Fat: 0 g (Saturated fat: 0 g)
- Sodium: 21 mg
- Carbs: 2 g (Fiber: 0 g, Sugar: 2 g)
- Protein: 0 g
- Alcohol by Volume (ABV): 4-6%
You've likely noticed the surge in popularity of this alcoholic beverage type over the past few years. Hard seltzers, regardless of brand or variety, typically share a few common characteristics. They are generally made from a combination of carbonated water, flavorings, and alcohol. This simple ingredient list, often without added sugar, makes hard seltzer one of the healthiest alcohol options. Its low ABV content is also a benefit, and you can find some options made with real fruit.
4) Ranch Water
Nutrition (per order):
- Calories: 64
- Fat: 0 g (Saturated fat: 0 g)
- Sodium: 0 mg
- Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
- Alcohol by Volume (ABV): 9%
An average margarita can have over 30 grams of sugar, making it far from healthy. While some margarita recipes may have less sugar, others may have even more. Instead, consider ordering a ranch water.
A typical ranch water recipe includes 1.5 ounces of tequila, one ounce of lime juice, and a few ounces of sparkling water. This provides the same limey kick as a margarita with no added sugar. Adding a salt rim can help it resemble a margarita even more. There are even canned ranch water cocktails available with fewer than 120 calories and zero grams of added sugar!
5) Vodka Soda
Nutrition (per 1 oz vodka):
- Calories: 64
- Fat: 0 g (Saturated fat: 0 g)
- Sodium: 0 mg
- Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
- Alcohol by Volume (ABV): 40-95%
A vodka soda is a simple drink made with just vodka and sparkling water. This combination contains no carbs or sugar and has fewer than 75 calories. You can add a bit of flavor with a squeeze of lemon or lime, or use an unsweetened flavored sparkling water instead of plain club soda. While a traditional vodka soda might only include about 4 ounces of sparkling water, you can increase this amount to create a more hydrating drink.
6) Tequila on the Rocks
Nutrition (per 1 oz):
- Calories: 64
- Fat: 0 g (Saturated fat: 0 g)
- Sodium: 0 mg
- Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
- Alcohol by Volume (ABV): 35-55%
A shot of tequila over ice is one of the simplest and healthiest options. While it doesn't offer the same hydrating benefits as a vodka soda, it keeps calories and carbs low, with no added sugar. Drinking alcohol straight may also encourage slower consumption, reducing the likelihood of additional drinks. For a larger, more hydrating option, you can serve your tequila with club soda.