What's the Healthiest Alcoholic Drink to Drink?

December 6, 2025 •

4 min read

While no alcohol can be classified as unequivocally 'healthy,' some options are a better choice for moderate consumption than others. A low-sugar, low-calorie choice like a vodka soda or a moderate glass of red wine, which contains beneficial antioxidants, can be considered the healthiest alcoholic drink to drink. The key, however, is moderation, as excessive alcohol intake is harmful regardless of the type.

Quick Summary

An examination of alcoholic beverage options, focusing on those lower in sugar and calories, or higher in antioxidants. The article compares drinks like red wine, spirits with zero-sugar mixers, and light beer to guide readers toward more mindful consumption habits.

Key Points

Red Wine for Antioxidants: Red wine contains polyphenols like resveratrol, which have been linked to potential cardiovascular and gut health benefits when consumed moderately.
Low-Calorie Spirits are Mixer-Dependent: Clear spirits like vodka, gin, and tequila are low in calories and sugar on their own, but the healthiness depends on choosing zero-sugar mixers like soda water.
Moderate is Best: Health experts emphasize that consuming any alcohol in excess is detrimental to health, and a 'healthiest' choice is always a moderate one.
Light Beer is a Carb-Conscious Choice: For beer drinkers, light beer offers a lower-calorie and carbohydrate option compared to heavier brews, making it a better choice for those monitoring intake.
Get Antioxidants Elsewhere: The potential health benefits from red wine's antioxidants are minimal, and the same compounds can be found in non-alcoholic foods like grapes and berries without the associated risks.
Consider your 'Why': Align your drink choice with your health goals, whether it's minimizing sugar, reducing calories, or simply enjoying a moderate indulgence.

Understanding the 'Healthiest' in Context

It's a common misconception that certain alcoholic beverages are entirely healthy. All alcohol contains ethanol, which is a known toxin to the body, and excessive consumption is linked to a higher risk of various health problems, including liver disease, heart conditions, and certain cancers. The concept of a 'healthiest' option, therefore, is relative and depends on factors like calorie content, sugar levels, and potential added benefits, such as antioxidants found in some drinks. The consensus among health experts is that drinking less is always the healthiest option, but for those who choose to drink, making an informed selection in moderation is key.

Low-Calorie and Low-Sugar Options

For individuals focused on managing calorie or sugar intake, clear spirits and dry wines are often the best bet. These options minimize added sugars and unhealthy mixers that can significantly boost a drink's overall caloric load. A standard 1.5-ounce shot of hard liquor like vodka, gin, or tequila contains around 100 calories and zero carbohydrates, provided it is not flavored. The secret to keeping a cocktail healthy lies in the mixer.

Here are some low-calorie, low-sugar drink ideas:

Vodka Soda: A simple mix of vodka and club soda with a squeeze of lime or lemon. It has virtually zero sugar and minimal calories.
Tequila on the Rocks: Enjoying blanco or silver tequila with a lime wedge avoids sugary margarita mixes. Some studies on agavins in tequila (from the blue agave plant) suggest potential benefits for gut health and weight management, though research is preliminary.
White Wine Spritzer: Diluting dry white wine, such as a Sauvignon Blanc or Pinot Grigio, with sparkling water reduces the overall alcohol, calorie, and sugar content.
Light Beer: Many light beers offer a lower-calorie and lower-carbohydrate alternative to regular beer, with some containing around 100 calories per 12-ounce serving.

The Role of Antioxidants: The Case for Red Wine

When it comes to potential health-boosting compounds, red wine is often cited for its antioxidant content. Red wine is rich in polyphenols, such as resveratrol, which come from the grape skins used during the fermentation process.

Potential Benefits of Red Wine:

Cardiovascular Health: Some population studies suggest that moderate red wine consumption (part of a healthy diet like the Mediterranean diet) may have a mild protective effect on heart health.
Gut Microbiome: Research indicates a link between red wine consumption and a wider, healthier diversity of gut bacteria, with polyphenols acting as a fuel source for beneficial microbes.
Protective Compounds: Antioxidants in red wine can help protect cells from damage caused by free radicals.

However, it's important to remember that the levels of these antioxidants in a single glass are low, and the same benefits can be achieved by consuming other antioxidant-rich foods like grapes, berries, and dark chocolate, without the risks associated with alcohol. Excessive red wine consumption negates any potential benefits.

The Truth About Other Options

Beer

Beer can contain a decent amount of polyphenols, though generally less than red wine. The health benefits associated with moderate beer drinking are less clear, with some very small studies suggesting potential benefits for blood sugar or perimenopausal symptoms, but more robust research is needed. Beer can also be high in calories and carbohydrates, especially heavier varieties.

Spirits

Spirits like whiskey and rum have a higher alcohol concentration and very little, if any, antioxidant content compared to wine or beer. Their impact on health is largely determined by what they are mixed with. Sugary sodas, juices, and syrups can lead to significant blood sugar spikes and metabolic issues over time.

Comparison Table: Healthy Drink Options


Drink Category	Average Calories (per serving)	Sugar Content	Antioxidant Content	Overall Consideration
Red Wine	~125 kcal (5 oz)	Low	High (Polyphenols)	Potentially heart-healthy benefits in moderation; avoid excess due to alcohol content.
Vodka Soda	~100 kcal (1.5 oz spirit + soda water)	Zero	None	Low-calorie and sugar-free choice; mixer is crucial.
Light Beer	~100 kcal (12 oz)	Very Low	Minimal	Lower calorie alternative to standard beer; be mindful of carbs.
White Wine	~120 kcal (5 oz)	Low to High (depending on type)	Very Low	Fewer antioxidants than red wine; choose dry varieties to reduce sugar.
Tequila	~100 kcal (1.5 oz shot)	Zero	None	Naturally low-calorie, especially blanco/silver; avoid sugary mixers.

The Importance of Conscious Choices

Ultimately, the healthiest alcoholic drink is the one consumed most mindfully and in the smallest quantity. Your personal health goals and needs should guide your choice. If you are watching your weight or blood sugar, prioritizing low-sugar, low-calorie options like a spirit with soda water or a dry wine spritzer is sensible. If you value potential antioxidant benefits and consume alcohol as part of an otherwise healthy lifestyle, moderate red wine may be your preferred option. For those who choose not to drink, there is no need to start for health benefits, as antioxidants and other beneficial compounds are readily available from non-alcoholic foods and beverages.

Conclusion

Navigating the world of alcohol and health requires a nuanced perspective. The single best advice is to practice moderation and prioritize low-sugar options. While red wine stands out for its potential antioxidant content, the risks of excessive alcohol consumption far outweigh any potential benefits. Clear spirits mixed with soda water and light beers are strong contenders for those seeking to minimize calories and sugar. No matter the choice, being aware of standard drink sizes and your body's unique response to alcohol is the most responsible way to approach drinking. The healthiest drink is the one that fits into a balanced lifestyle, not the one that promises a miracle cure. Responsible and informed choices are paramount for long-term well-being.

Frequently Asked Questions

A neat shot of clear spirit like vodka, gin, or tequila, or a vodka soda with a squeeze of lime, is one of the lowest calorie options available.

Red wine, when consumed in moderation, contains antioxidants like polyphenols that may offer some benefits for heart and gut health. However, these benefits are marginal and are far outweighed by the risks of excessive alcohol consumption.

For weight loss, the best alcoholic drinks are those that are low in calories and sugar, such as a vodka soda or a dry white wine spritzer. The key is to avoid high-calorie, sugary cocktails and excessive consumption.

Most hard, distilled spirits like vodka, gin, whiskey, and tequila are sugar-free. The sugar content in cocktails typically comes from the mixers and sweeteners used.

In terms of potential health compounds like polyphenols, red wine may offer a slight edge over beer. However, both have health risks when consumed in excess. For overall health, moderation is more important than the type of drink.

Diabetics should opt for low-sugar and low-carbohydrate options like dry wines or spirits mixed with diet soda or club soda. They should always consult with a doctor and be mindful of how alcohol affects blood sugar levels.

To make cocktails healthier, use spirits mixed with zero-calorie or low-sugar mixers like soda water, fresh juices, or diet sodas. Avoid pre-made, high-sugar mixes and syrups.

Yes, it is far healthier and safer to get antioxidants from non-alcoholic sources. Grapes, berries, nuts, vegetables, and dark chocolate are excellent sources of beneficial antioxidants.

A dry martini, made with gin and dry vermouth, is a relatively low-calorie and low-sugar cocktail compared to many others. Its healthiness comes from its simplicity and lack of sugary additives.