Is there such a thing as a healthy alcoholic drink?

December 18, 2025 •

4 min read

While some studies suggest links between moderate drinking and health benefits, current consensus among health experts is that there is no safe level of alcohol consumption. So, is there such a thing as a healthy alcoholic drink? The answer is more nuanced than it may seem.

Quick Summary

The concept of a "healthy alcoholic drink" is largely a myth, as alcohol is a toxin that poses health risks even in small amounts. However, some beverages may be considered 'less unhealthy' due to their lower sugar content or antioxidant properties, especially when consumed in moderation. The health benefits often associated with alcohol are typically outweighed by significant risks.

Key Points

No Truly Healthy Alcohol: Current health consensus, backed by organizations like the WHO, indicates there is no safe level of alcohol consumption.
Red Wine's Modest Benefits: Red wine's antioxidants, like resveratrol, offer some potential health benefits for the heart and gut, but only in strict moderation and are easily outweighed by the risks of alcohol.
Low-Calorie Choices: Drinks like light beer or spirits mixed with soda water are lower in calories and sugar than many other alcoholic beverages.
Avoid Sugary Mixers: The high sugar content in many cocktails and mixers dramatically increases their unhealthiness; clear spirits with zero-calorie mixers are a better alternative.
Moderation is Key: Regardless of the drink, consuming alcohol in moderation (no more than 1-2 drinks per day for men, 1 for women) is critical to minimizing health risks.
Hydration is Important: Alternating alcoholic beverages with water can help slow consumption and counteract alcohol's dehydrating effects.
The Healthiest Option is Abstinence: For those who do not drink, starting for any health benefit is not recommended, as exercise or diet provide similar benefits without the health risks of alcohol.

The Core Truth: Is Alcohol Ever Truly 'Healthy'?

The idea that an alcoholic beverage can be a "healthy" choice is a persistent myth, largely fueled by studies that highlighted potential benefits of moderate drinking, such as the antioxidants in red wine. However, alcohol is a toxin, and its metabolism places a significant strain on the body's organs, including the liver and brain. Any perceived health benefits, even from drinks with antioxidants, are almost always overshadowed by the inherent risks associated with alcohol consumption. In fact, many organizations, including the World Health Organization, state that there is no safe level of alcohol consumption. The key to making a healthier choice is not to find a truly healthy alcoholic drink, but rather to identify the least unhealthy option and prioritize moderation above all else.

The Healthiest of the 'Least Healthy' Options

For those who choose to drink, certain options are less damaging than others, primarily due to their lower calorie, sugar, and congener content. Congeners are chemical byproducts of fermentation that can contribute to hangovers. Clear spirits like vodka or gin generally contain fewer congeners than darker spirits like whiskey or brandy.

Red Wine: Often cited for its antioxidant content, particularly resveratrol, which comes from grape skins. Moderate red wine consumption has been linked to better heart and gut health in some studies, but these benefits are modest and easily negated by overconsumption.
Light Beer: These options are lower in calories and carbohydrates than their darker counterparts. This makes them a less impactful choice for those monitoring their calorie intake, though moderation is still key.
Spirits with Zero-Calorie Mixers: Mixing vodka, gin, or tequila with soda water, club soda, or fresh lime juice is a low-sugar and low-calorie alternative to sugary cocktails or juices.
Hard Kombucha: As a fermented tea, hard kombucha provides the probiotics found in traditional kombucha along with a lower alcohol content than many other beverages. Sugar content can vary, so checking labels is important.

Making Smarter Drink Choices

Beyond selecting a 'better' type of alcohol, how you drink is just as important. Here are some strategies for a more mindful approach:

Dilute Your Drink: A wine spritzer, made with half wine and half sparkling water, reduces the alcohol and calorie content per glass.
Choose Dry over Sweet: Opt for dry wines or spirits, as they contain less residual sugar than sweeter alternatives.
Avoid Sugary Mixers: Steer clear of pre-made cocktail mixes, juices, and full-sugar sodas, which dramatically increase a drink's calorie and sugar count.
Focus on Hydration: Intersperse alcoholic drinks with water to stay hydrated and slow your pace of consumption.
Eat Food: Never drink on an empty stomach. Eating food helps slow the absorption of alcohol into your bloodstream.

Comparison of Common Alcoholic Drinks


Drink Type	Calories per Standard Serving (approx.)	Antioxidant Content	Congener Level	Best For...
Red Wine	125-150	High (resveratrol)	Moderate	Potential heart/gut benefits, but high calories.
Light Beer	90-110	Low (some B vitamins)	Low	Calorie-conscious option, but minimal nutritional value.
Vodka Soda	~100	None	Very Low	Low-sugar, low-calorie choice; avoid sugary mixers.
Bloody Mary	120-200	High (lycopene from tomato)	Very Low	Adds some vitamins but sodium can be high; choose low-sodium mix.
Hard Kombucha	~100	Moderate (polyphenols)	Very Low	Probiotic benefits; check sugar content carefully.
Sweet Cocktails	200+	None	Varies	High sugar and calories; generally the least healthy choice.

The Risks Outweigh Any Minor Benefits

While this article discusses 'better' choices, it is critical to reiterate that no alcohol is without risk. Health risks associated with alcohol consumption include increased risk of various cancers, liver disease, high blood pressure, and negative effects on the brain and mental health. For a person who does not drink, health experts do not recommend starting for any potential health benefit. Benefits like those sometimes cited for red wine can often be obtained through healthier, non-alcoholic sources, such as red grapes or blueberries. Ultimately, the healthiest approach to alcohol is to limit consumption significantly or abstain entirely. For those who choose to drink, understanding the nuances of different beverages and practicing mindful consumption can help minimize potential harm.

Conclusion

In summary, the notion of a 'healthy alcoholic drink' is a marketing concept rather than a scientific reality. All alcohol is a mild toxin that the body must process, and any minor benefits are typically overshadowed by the associated risks. The healthiest choice is always no alcohol, but for those who choose to indulge, options like red wine, light beer, or spirits with low-calorie mixers represent 'less unhealthy' alternatives when consumed in strict moderation. By focusing on low sugar, low calories, and responsible consumption, individuals can make more informed decisions while remaining aware that no alcoholic drink is truly a health tonic.

Frequently Asked Questions

While red wine contains antioxidants like resveratrol that have been linked to heart benefits, these are minimal and only occur with very moderate consumption. The risks of alcohol, including high blood pressure and other heart issues, often outweigh these small benefits.

Clear spirits like vodka, gin, and tequila have a low calorie count on their own, typically around 100 calories per 1.5-ounce shot. Mixing them with zero-calorie options like soda water or a splash of lime keeps the calorie count low.

Hard seltzers are generally a lower-calorie, lower-sugar alternative to many cocktails and beers. However, their 'healthiness' depends on the specific brand and its ingredients, so it's wise to check the label for added sugars.

Yes, alcohol has a high calorie content, often referred to as 'empty calories'. Many alcoholic beverages also contain high levels of sugar. Regular consumption can quickly add up and contribute to weight gain.

Moderate drinking is typically defined as up to one drink per day for women and up to two for men. However, recent guidelines emphasize that even moderate drinking increases overall health risks, including a higher chance of certain cancers and chronic diseases compared to not drinking at all.

Some small studies suggest moderate beer consumption might offer benefits like improved blood sugar control or higher antioxidant levels. However, the evidence is not strong, and these potential benefits are outweighed by alcohol's risks, especially with heavy consumption.

Excellent non-alcoholic options include kombucha, sparkling water with fresh fruit or herbs, herbal tea, or non-alcoholic spirits. These alternatives provide flavor and ritual without the health risks of alcohol.