What is considered the healthiest alcohol to drink?

October 27, 2025 •

4 min read

According to the World Health Organization (WHO), there is no completely safe level of alcohol consumption. However, if you choose to drink, many people wonder what is considered the healthiest alcohol to drink, and the answer depends on several factors, including nutritional content, additives, and quantity.

Quick Summary

This guide explores different alcoholic beverages, comparing their antioxidant content, calorie count, and potential health effects. It emphasizes that no alcohol is truly healthy, but offers options to minimize harm, such as red wine, tequila, and hard kombucha, while focusing on moderation and low-sugar mixers.

Key Points

Moderation is key: The healthiest approach is always to drink in moderation, as defined by health guidelines, or to abstain entirely.
Red wine's antioxidants: Red wine contains polyphenols like resveratrol, which have been linked to heart and gut health, though the benefits are often overstated.
Opt for low-sugar: When choosing a drink, prioritize low-sugar options like clear spirits with soda water or dry wines to minimize calorie intake.
Hard kombucha benefits are limited: While hard kombucha contains probiotics, the health benefits are diminished by the presence of alcohol.
Mindful mixing: Avoid sugary mixers, sodas, and juices, which can add significant calories and negate any minimal health benefits.
Prioritize whole foods: The antioxidants found in drinks like red wine are more effectively and safely obtained from whole foods like grapes and berries.
Alcohol is a carcinogen: Remember that ethanol is a Group 1 carcinogen, and according to the WHO, no level of consumption is entirely safe.

No Alcohol is 'Healthy,' But Some are Less Harmful

While marketing and common folklore often suggest that certain types of alcohol are beneficial for health, health organizations like the WHO state that no amount of alcohol is truly safe. Ethanol, the intoxicating agent in all alcoholic beverages, is classified as a Group 1 carcinogen and can contribute to numerous health issues when consumed in excess. The conversation around the 'healthiest' alcohol is therefore more accurately about choosing the least harmful option and focusing on moderation. Key factors to consider when making a choice include a drink's antioxidant profile, calorie and sugar content, and potential impact on gut health.

The Case for Red Wine

Red wine is frequently cited for its potential health benefits, largely due to its high concentration of antioxidants called polyphenols, including resveratrol. These compounds are found in the skin of the dark-colored grapes used to make the wine. Research suggests that these polyphenols may help protect the lining of blood vessels, reduce inflammation, and even improve gut health by promoting beneficial bacteria. However, these benefits are linked to very moderate consumption and are not a reason for non-drinkers to start. You can get similar or higher doses of these antioxidants from non-alcoholic sources like grapes, berries, and nuts without the associated risks of alcohol.

Spirits and Low-Calorie Options

When it comes to spirits, purity and mix-ins are the primary consideration for minimizing harm. Clear spirits like vodka, tequila, and gin are often lower in calories than their darker, sugar-filled counterparts. When mixed with a low-calorie, non-sugary mixer like soda water and a squeeze of fresh citrus, they can be a cleaner option than many pre-mixed cocktails or sugary liqueurs. High-quality tequila made from 100% agave contains natural sugars called agavins that are indigestible and may not spike blood sugar levels as much as other alcohols, though this is primarily based on animal studies.

Hard Kombucha and Cider

Fermented beverages like hard kombucha and certain craft ciders offer an alternative to traditional beer and wine, though their health benefits should be approached with skepticism. Hard kombucha, made from fermented tea, retains some of the probiotics found in traditional kombucha, which are beneficial for gut health. However, the alcohol content can counteract these benefits, so moderation is essential. Artisan or craft ciders, made from apples, may contain polyphenols similar to those in red wine, though more research is needed. Both options are generally lower in alcohol and can be lower in calories if they are made without excessive added sugar.

A Comparison of Common Alcoholic Beverages


Beverage Type	Potential Benefits	Calorie/Sugar Content	Potential Drawbacks
Red Wine	High in antioxidants (polyphenols, resveratrol); potential heart and gut health links in moderation.	Contains sugars from grapes and calories from alcohol.	All alcohol carries risks; tannins can cause headaches in some.
Tequila	Pure spirits with no carbs; some varieties have agavins which may not spike blood sugar.	Calorie content varies with ABV; often mixed with sugary mixers.	High alcohol by volume (ABV); benefits from agavins are not fully proven in humans.
Hard Kombucha	Retains some probiotics for gut health; contains B vitamins.	Lower calorie than some other options, depending on brand.	Alcohol can negate probiotic benefits; brands vary widely in sugar content.
Light Beer	Low in calories and carbs compared to regular beer.	Calorie count is dependent on brand and ABV.	Often low in nutritional value; still contains alcohol.
Vodka Soda	Pure spirit with calorie-free mixer; very low in sugar.	Primarily from alcohol, low overall.	Lacks beneficial compounds; can lead to rapid consumption.

Making the Best Choice for Your Health

The most important takeaway is that moderation is paramount. According to the CDC, moderate drinking is defined as up to one drink per day for women and up to two for men. Exceeding this, regardless of the type of alcohol, significantly increases health risks. The best 'healthiest' choice is the one that allows you to adhere to these limits and minimizes your intake of sugar, mixers, and excess calories. Ultimately, the least harmful choice is to abstain from alcohol entirely, as many benefits attributed to moderate drinking can be achieved more effectively and safely through a healthy diet and lifestyle.

Conclusion

While there is no definitive answer to "what is considered the healthiest alcohol to drink?" the available evidence points towards options like red wine (for antioxidants) and clear spirits mixed with soda water (for low calories), but only when consumed in strict moderation. The potential benefits of a moderate drink are often small and can be overshadowed by the risks associated with even limited alcohol intake, particularly the increased risk of certain cancers. Making mindful choices, opting for low-sugar drinks, and never starting to drink for supposed health benefits are the keys to a responsible approach. A healthy lifestyle with a balanced diet, exercise, and stress management is a far more effective strategy for long-term health than relying on alcohol.

Disclaimer

This article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before making any changes to your diet or alcohol consumption habits.

Frequently Asked Questions

Some studies suggest that moderate red wine consumption, possibly due to antioxidants like resveratrol, may offer a protective effect on the heart. However, experts advise against starting to drink for these potential benefits, as heavy drinking is highly detrimental, and the same antioxidants can be found in non-alcoholic foods.

A vodka soda is one of the lowest-calorie options, as the calories come only from the vodka, and soda water contains none. Light beers and dry wines are also generally lower in calories than their sweeter counterparts.

Some studies in animals suggest that the agavins in tequila may support digestive health and weight management by not spiking blood sugar. However, robust human evidence is limited, and these potential benefits do not outweigh the known risks of alcohol consumption.

The CDC defines moderate drinking as up to one standard drink per day for women and up to two standard drinks per day for men. A standard drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Hard kombucha contains probiotics, but the alcohol in the beverage can counteract these benefits. To get the most probiotic benefits, it is better to consume non-alcoholic kombucha.

While some people may feel a temporary reduction in stress from alcohol, excessive drinking can actually worsen anxiety and intensify the body's stress response over time. Better stress-management techniques include exercise and meditation.

No level of alcohol consumption is considered completely safe. All alcoholic beverages contain ethanol, a known carcinogen, and carry a risk of negative health effects that increase with higher intake.

Sugary mixers like juices and sodas add a significant amount of extra calories and carbohydrates, which can contribute to weight gain and blood sugar spikes. Mixing with soda water or diet options minimizes these negative effects.