Understanding Which Alcohol Is Best For Our Body and the True Health Risks

January 4, 2026 •

3 min read

According to the World Health Organization, no level of alcohol consumption is safe for our health, with risks beginning from the very first drop. While some studies once suggested moderate drinking had benefits, newer research highlights that alcohol is a toxic substance that increases the risk of numerous diseases, including several types of cancer.

Quick Summary

Any amount of alcohol poses health risks, so the 'best' option is a mindful choice with moderation as the primary consideration. Some drinks offer lower calories or fewer congeners, but ethanol is toxic regardless of the beverage type. Understanding the risks and making informed decisions is crucial for your overall well-being.

Key Points

No Safe Amount: The World Health Organization states that no level of alcohol consumption is considered safe, with risks starting from the first drop.
Ethanol, Not the Beverage: The health risks are caused by ethanol, not the specific type of drink. All forms of alcohol, whether beer, wine, or spirits, carry risks.
Moderation is Key: Regardless of your choice, consuming alcohol in moderation is critical. For those who drink, opting for lower-calorie, lower-sugar options and limiting overall intake is advisable.
Risks Outweigh Benefits: Any potential benefits, such as those once linked to red wine and heart health, are now largely considered outdated and outweighed by the significant risks of cancer, liver disease, and other health issues.
Mindful Choice: Making a mindful choice means prioritizing overall health and being aware of risks. The healthiest option is always less alcohol or none at all.
Low-Calorie Options: For those choosing to drink, clear spirits with zero-calorie mixers or dry wines can help minimize calorie and sugar intake compared to high-sugar cocktails.

The Flawed Premise: No Alcohol is Truly 'Best'

For years, headlines promoted the supposed health benefits of moderate alcohol consumption, particularly red wine, for heart health. However, a significant shift in scientific consensus, backed by organizations like the World Health Organization (WHO) and leading research institutions, has debunked this notion. The focus has moved from identifying a 'best' alcohol to understanding that all alcohol is a toxin, and any consumption carries a risk, which increases with the amount and frequency of intake. The idea that moderate drinkers were healthier was often skewed by comparing them to heavy drinkers or abstainers who quit due to prior health issues. When adjusting for other lifestyle factors, the protective effect diminishes or disappears entirely.

The True Health Impact: Beyond the Beverage Type

The harm caused by alcohol is not dependent on whether it comes from beer, wine, or spirits; it is caused by ethanol itself. When the body metabolizes ethanol, it produces acetaldehyde, a compound that damages DNA and cellular components, contributing to the development of several cancers and other diseases. The immediate and long-term effects on the body are comprehensive, impacting vital organs and systems.

How Alcohol Affects Key Bodily Systems

Liver: The liver metabolizes alcohol, and excessive intake can lead to a buildup of fatty tissue, inflammation (hepatitis), and irreversible scarring (cirrhosis). Even moderate drinking is linked to liver damage.
Heart: Chronic, heavy drinking can damage the heart muscle, leading to high blood pressure, irregular heartbeat, and increased risk of heart attacks and strokes.
Cancer: Alcohol is a known carcinogen, increasing the risk of at least seven types of cancer, including breast, liver, mouth, throat, esophagus, and colorectal cancers. The risk starts with any alcohol consumption and increases with the amount.
Immune System: Heavy alcohol use, even on a single occasion, can weaken the immune system and impair the body's ability to fight off infections.
Brain: Alcohol interferes with the brain's communication pathways, affecting mood, coordination, and thinking.

A Comparison of Different Alcoholic Beverages

While no alcohol is truly healthy, different drinks vary in their caloric content, sugar levels, and presence of other compounds like antioxidants or congeners. This comparison helps in making a mindful choice if one chooses to drink, prioritizing options that are lower in sugar and calories and consumed with fewer mixers.


Beverage Type	Calories (Approx.)	Congeners	Antioxidants	Notes
Red Wine	125 kcal (5oz)	Moderate	Resveratrol, Proanthocyanidins	The antioxidants exist, but benefits are outweighed by alcohol's risks.
Light Beer	90-110 kcal (12oz)	Low to moderate	B Vitamins, Flavonoids	Lower calories and carbs than regular beer.
Clear Spirits (e.g., Vodka, Gin)	~97 kcal (1.5oz)	Low	None	Low in calories and congeners, especially with zero-calorie mixers.
Tequila (Blanco)	~97 kcal (1.5oz)	Low	None	Low in sugar and calories; often consumed without sugary mixers.
Cocktails (e.g., Margarita, Mojito)	Varies, often high	Varies	Varies	High in calories and sugar from mixers; increased risk of weight gain.

Making a Mindful Choice: Beyond the Label

Given that the health risks are universal across all alcohol types, the most mindful choice is to limit consumption as much as possible. For those who choose to drink, focusing on moderation and the quality of the beverage and its mixers is key. Opting for options with less sugar and fewer mixers can reduce overall caloric intake, a factor linked to weight gain. Clear spirits mixed with soda water and fresh lime, or a dry wine spritzer, are examples of lower-calorie options. The key is to avoid excessive consumption, especially binge drinking, which significantly elevates health risks. Many are now opting for the growing market of high-quality non-alcoholic alternatives to reduce or eliminate their alcohol intake entirely.

Conclusion: Prioritize Overall Health Over the Drink Type

The concept of a 'best' alcohol for your body is a misconception. Current scientific evidence from leading health bodies like the WHO is clear: any level of alcohol consumption carries inherent risks. While different beverages have varying nutritional profiles regarding calories or antioxidants, the presence of ethanol—a known toxin—means there is no genuinely healthy choice. For individuals without existing conditions, risks may be lower with moderate intake, but they are never zero. For those who choose to consume alcohol, being informed about the risks and prioritizing overall health through diet, exercise, and moderation is essential. Drinking less is always the healthier option, and for many, abstinence is the safest choice of all.

For more detailed information, consider reviewing the comprehensive findings from Stanford Medicine on the latest research surrounding alcohol and health.

Frequently Asked Questions

The long-standing idea that red wine is good for heart health is now considered outdated by modern science. While it contains some antioxidants, the health risks of ethanol outweigh any potential benefits, and better heart health can be achieved through diet and exercise.

Generally, clear spirits like vodka or tequila mixed with a zero-calorie mixer like soda water and a twist of lime or lemon are the lowest-calorie options. Light beers and dry white wines also contain fewer calories than their traditional counterparts.

Some studies suggest that the agavins in tequila may not raise blood sugar levels as significantly as other alcohols. However, this does not eliminate the overall health risks of consuming ethanol. The benefit is marginal and depends on the type of tequila and how it's consumed.

Excessive alcohol consumption, especially heavy or binge drinking, can lead to immediate and long-term health problems. It can cause liver damage (fatty liver, hepatitis, cirrhosis), increase the risk of cardiovascular disease, weaken the immune system, and increase the risk of numerous cancers.

Yes, many brands now offer high-quality, alcohol-removed wines, non-alcoholic beers, and spirit alternatives. These provide the flavor experience without the health risks associated with ethanol and are generally lower in calories.

Alcohol increases cancer risk because ethanol, when metabolized by the body, turns into a compound called acetaldehyde. This damages DNA and prevents the body from repairing itself, contributing to the development of at least seven different cancers.

The definition of moderate drinking can vary by source. The U.S. Dietary Guidelines recommend limiting intake to 2 drinks or less per day for men and 1 drink or less per day for women, but emphasize that drinking less is better for health. However, newer research and sources like the WHO suggest there is no safe amount.