A nutritionist’s top 15 healthiest alcoholic drinks
1. Red wine
The touted benefits of this popular drink are thanks to the skins and seeds of the grape which are fermented with the juice. The result is a drink loaded with plant compounds – including resveratrol, quercetin and anthocyanins – that all have protective antioxidant properties. Amounts vary depending on the grape, climate and production methods used to make the wine.
Studies suggest these natural compounds may have a mild yet beneficial effect on the heart, as well as acting as a fuel source for the good bacteria in our guts. These bacteria convert the plant compounds into active chemicals that help our immune system and heart to function well. And, with much of the sugar converted to alcohol, red wine is a lower sugar option.
However, it’s worth remembering that many wines, both red and white, use sulphites as a preservative. If you’re sensitive to sulphites, wine may not be the best choice for you.
Best for: gluten free, antioxidant rich, good for gut health, low sugar, caffeine free
2. Mulled wine
Usually served warm, mulled wine combines the benefits of red wine with vitamin C-rich fruit and antioxidant-packed spices, including cinnamon, cloves and ginger.
Best for: gluten free, antioxidant rich, good for gut health, vitamins and minerals, caffeine free
3. White wine
The skin of the grape is typically not involved in the fermentation of white wine so one glass contains fewer plant compounds than red. However, the type of grape and production process used may still result in some beneficial compounds.
White wine generally has a lower alcohol content than an equivalent glass of red, and a dry rather than a medium or sweet white wine will be lower in sugar.
Some people develop a headache soon after drinking red wine, but not if they drink white wine (or vodka). Why this is the case is not fully understood, although it’s thought to involve the release of histamine.
Best for: gluten free, low sugar, caffeine free
4. Wine spritzer
Combining wine with sparkling water lowers the alcohol, sugar and calorie content, while the sparkling water adds an hydrating element.
Avoid lemonade which will increase the sugar and calories.
Best for: gluten free, low sugar, low calorie, low carb, caffeine free
5. Champagne
Containing similar plant compounds to white wine but with an even lower sugar content, ‘brut’ champagne is a dry sparkling wine that’s low in calories.
Its plant compounds may be of benefit to heart health but have less nutritional value than those in red wine.
Be aware that the bubbles will speed alcohol absorption, so go easy on that second or third glass.
Best for: gluten free, low sugar, low calorie, low carb, caffeine free
6. Buck’s fizz
This popular combo of champagne and orange juice enjoys a lower alcohol content, but beware the sugar and calories! If possible, opt for a ‘brut’ or ‘extra brut’ champagne for its lower sugar levels and a fresh 100% orange juice, rich in vitamin C.
Best for: gluten free, low alcohol, vitamins and minerals, caffeine free
7. Craft* cider
Made from apple juice, craft cider has a lower alcohol content than wine while being similarly rich in antioxidant plant compounds. As well as contributing much to the flavour and colour of the drink, these compounds may help lower the risk of heart disease.
Best for: gluten free, antioxidant rich, good for gut health, caffeine free
8. Craft* beer
Like wine, a moderate intake of beer, either as an ale or lager, may be associated with a reduced risk of heart disease. While the antioxidant content of beer may be equivalent to that of wine, the compounds differ thanks to the barley and hops.
Having more protein and B vitamins than wine, beer may be a better nutritional choice. Factors such as the type of yeast, brewing temperature and time all impact the finished product, influencing not only the taste, colour and alcohol content of your pint but the levels of good-for-you plant compounds too.
Best for: antioxidant rich, good for gut health, vitamins and minerals, caffeine free
9. Stout
Made from roasted barley, these dark ales contain antioxidant plant compounds, including prebiotics that fuel our good gut bacteria.
One glass also provides B vitamins, including folate, and the minerals silicon (useful for healthy hair, nails and bones) and iron (supports the blood). The plant compounds may also help with oestrogen balance.
Best for: antioxidant rich, good for gut health, vitamins and minerals, caffeine free
10. Low-alcohol beer
The benefits associated with moderate beer drinking may also be enjoyed with low or alcohol-free beers. This includes the protective effect of the natural plant compounds as seen in this study evaluating an Erdinger wheat beer (ABV 0.5%). The benefits included reduced post-exercise inflammation and an ‘isotonic’ effect supporting hydration.
Hops, one of the key ingredients in beer, are a rich source of plant oestrogens, a moderate intake of which may be beneficial to menopausal women.
Best for: antioxidant rich, good for gut health, low alcohol, vitamins and minerals, caffeine free
11. Vodka or gin
With a higher concentration of alcohol and a lower level of healthy plant compounds than wine, beer or craft* cider, alcoholic spirits appear to offer less in the way of health benefits. However, owing to their high alcohol content, spirits appear to slow gastric emptying and therefore may take longer to absorb into the bloodstream
Choose a clear spirit over dark spirits, such as whisky, which contain congeners. These chemicals contribute to the drink’s taste, colour and aroma, but they also aggravate the symptoms of a hangover.
Spirits are generally lower in calories and sugar than wine or beer, but if you add a sugary mixer you’ll be ramping up both! Instead, enjoy your spirit of choice ‘on the rocks.’
Best for: gluten free, low sugar, low calorie, low carb, vegan, caffeine free
12. Vodka soda
This clear spirit combined with a low-sugar mixer offers a low-calorie, low-sugar option without the congeners that make a hangover much worse. Add a squeeze of lime for a refreshing zest. Or, try our gin fizz (pictured) – you can adapt the recipe to your taste and keep sugar levels to a minimum.
Best for: gluten free, low sugar, low calorie, low carb, vegan, caffeine free
13. Bloody Mary
Adding tomato and lemon juice to vodka with Worcestershire sauce and tabasco packs a beneficial health punch. The juices contribute potassium, sodium and vitamin C as well as the heart-friendly antioxidant, lycopene.
Although a Virgin Bloody Mary would be your best option, clear spirits are less likely to aggravate a hangover.
Best for: gluten-free, vitamins and minerals, caffeine free
14. Dry martini
Although this classic cocktail offers no nutritive value, it’s a low-calorie, low-sugar choice. The clear spirits are free of hangover aggravating congeners, but watch the number of shots used – some mixologists use three or more per cocktail.
Best for: gluten free, low sugar, low calorie, low carb, vegan, caffeine free
15. Kombucha
While not brewed to be intoxicating, kombucha may contain some alcohol as a result of its natural fermentation. This fermented, sugary tea is a good source of plant compounds, although the active components will vary depending on the type of tea and starter culture used as well as the temperature and time of fermentation.
Studies appear promising, although to date, virtually all of them have been conducted on animals. Benefits suggested include improvements in blood pressure and cholesterol.
With its natural fizz, kombucha makes a great alternative to carbonated soft drinks and can be used as a mixer for spirits, such as vodka. However, sugar contents vary, with commercially available products containing higher levels.
Best for: gluten free, antioxidant rich, low alcohol, vitamins and minerals, good for gut health (potentially), vegan, caffeine free
Craft* – the term ‘craft’ refers to a beer or cider made using traditional methods and ingredients.
What we looked for
• Low alcohol – no more than 1.2% ABV
• Low calorie – less than 100 calories per small glass
• Low carb –3g or less per small glass
• Low sugar – less than 2.5g / 100ml
Last words
Whichever drink you choose, enjoy it in moderation. Any benefits are quickly outweighed by the risks associated with drinking more than the recommended amount or by binge drinking.
Furthermore, if you’re pregnant, have a history of alcohol misuse or a liver condition, or are taking certain medication, you may be best advised to avoid alcohol altogether. Women in their reproductive years who are mid-cycle or pre-menstrual should be aware that alcohol is absorbed more quickly at these times.
Found this useful? Now read…
Despite our best intentions, many of us get carried away with the booze every now and then. If you’re feeling a little worse for wear, read our guide on easing the effects of alcohol the morning after.
How to drink responsibly
Hangover cures: Fact or fiction?
How many units are in alcoholic drinks?
Is low-alcohol beer healthy?
Published December 2022
Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years, she has been a contributing author to a number of nutritional and cookery publications, including BBC Good Food. Find her on Instagram at @kerry_torrens_nutrition
