Leena Watts
Alcohol is a poison and there is no safe level of consumption, according to the World Health Organization. However, if you choose to drink, there are healthier options that can help you stick to your diet. The key is to avoid drinks with lots of added sugar and high calories, such as beer and sugary cocktails. Instead, opt for lower-calorie drinks like vodka soda, tequila on the rocks, gin and slimline tonic, or red wine, which is rich in antioxidants.
| Characteristics | Values |
|---|---|
| Alcohol consumption safety | WHO, the U.S. Surgeon General, and health experts advise that there is no safe level of alcohol consumption. |
| Alcohol and cancer risk | Alcohol is associated with an increased risk of cancer, including breast, mouth, and throat cancers. |
| Alcohol and heart health | Moderate alcohol consumption may provide some heart health benefits, but the risks of cancer associated with alcohol consumption outweigh these potential benefits. |
| Healthiest alcoholic drinks | Light beer, champagne, red wine, clear liquors (e.g., vodka, gin, tequila), and low-calorie mixers (e.g., soda water, diet tonics) are considered healthier options. |
| Calorie content | Light beer, vodka soda, gin and diet tonic, rum and diet coke, and mojitos are lower in calories compared to regular options. |
| Sugar content | Clear liquors like vodka, gin, and tequila are lowest in sugar. Hard kombucha may also have no sugar, depending on the brand. |
| Other recommendations | Drinking in moderation, staying hydrated, avoiding drinking on an empty stomach, and choosing simple drinks with fewer ingredients are recommended. |
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What You'll Learn
Red wine is rich in antioxidants
While there is no safe level of alcohol consumption, some alcoholic drinks are healthier than others. For instance, red wine is often considered a healthier option due to its rich antioxidant content.
Red wine is made from grapes, which contain antioxidant polyphenols, including resveratrol, anthocyanins, and catechins. Resveratrol is a natural antioxidant found in the skin of grapes, and it has been linked to various positive health effects. For example, resveratrol can help reduce oxidative stress, which has clear links to several diseases, including cancers and heart disease. Additionally, resveratrol can block the multistep process of carcinogenesis, including the initiation, promotion, and progression of tumours.
Red wine also contains procyanidins, which are phenolic compounds found in high levels in the thick skins of Tannat grapes. Procyanidins have antioxidant properties and are scientifically proven to have numerous health benefits, including combating cardiovascular diseases. Tannat wines can contain up to four times the procyanidins of an average glass of red wine, making them a particularly healthy option. Other red wines rich in heart-protective compounds include Pinot Noir and Cannonau (Grenache).
In addition to its antioxidant properties, red wine can also offer anti-inflammatory and lipid-improving effects. It can improve cholesterol levels by raising levels of good HDL cholesterol and lowering LDL levels, making it a good option for cholesterol management. However, it is important to note that drinking red wine can also increase uric acid and triglycerides, which can negatively impact liver health.
While red wine may offer some health benefits due to its antioxidant content, it is important to consume it in moderation and consult a doctor if you have any health concerns. Additionally, eating grapes and berries may be a healthier way to obtain the beneficial compounds found in red wine.
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Clear liquors are low-calorie
While health experts advise that there is no safe level of alcohol consumption, some alcoholic drinks are considered healthier than others. Clear liquors like vodka, tequila, and gin are among the lowest in sugar and calories and are the easiest for our bodies to metabolize.
A standard vodka soda has 133 calories in a 7.5-ounce serving, making it relatively low in calories. Similarly, a 1.5-ounce serving of gin, rum, vodka, and whiskey contains about 100 calories. Clear liquors are also healthier when consumed without mixers, as sugary soft drinks increase the volume and calorie count of the drink.
Tequila is another low-calorie option, with 69 calories per serving and zero carbohydrates and sugar. The natural sugar found in tequila, agavins, acts like fiber and does not raise blood sugar levels. Additionally, the low calories in tequila can help lower cholesterol and may lead to weight loss.
When consuming mixed drinks, it is advisable to choose spirits with low-calorie mixers that contain no added sugars, such as diet sodas, soda water, or diet tonics. For example, a rum and Diet Coke has 100 calories, while a Bloody Mary has 120 calories.
While clear liquors are generally low in calories, it is important to remember that excessive alcohol consumption can have serious adverse health consequences. Therefore, it is recommended to drink in moderation, with men advised to have no more than two drinks per day and women advised to have no more than one drink per day.
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Light beer is lower-calorie than regular beer
While health experts advise that there is no safe level of alcohol consumption, some alcoholic drinks are healthier than others. Light beer, for instance, is lower in calories than regular beer. A 12-ounce (360-ml) can of light beer typically contains about 100 calories, while a regular beer has more. Light beer is, therefore, a good choice for those who enjoy the taste of beer but want to cut down on calories.
Beer is generally high in empty calories, which can lead to weight gain and other health issues. By choosing a light beer option, you can reduce your calorie intake and potentially avoid some of the negative consequences associated with excessive alcohol consumption. It is important to note that the exact calorie count of light beer can vary depending on the brand, so checking the nutritional information is always a good idea.
When it comes to alcoholic beverages, it is advisable to opt for lower-calorie options, especially if you are trying to lose weight. Alcoholic drinks can be high in calories and added sugars, which can contribute to health problems in the long term. By choosing light beer, you can still enjoy the taste of beer while potentially reducing your overall calorie intake.
In addition to light beer, other lower-calorie alcoholic options include Champagne, white wine spritzers, tequila on the rocks, and vodka soda. These drinks are known for their relatively low-calorie content and can be good choices if you are mindful of your calorie intake. When consuming mixed drinks, it is recommended to use low-calorie or unsweetened mixers, such as diet sodas, soda water, or diet tonics, to further reduce the calorie count.
While light beer and other lower-calorie alcoholic drinks may be healthier options, it is important to remember that excessive alcohol consumption can have serious adverse health consequences. Drinking in moderation is crucial, and it is always advisable to prioritise your health and well-being when making choices about alcohol consumption.
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Vodka soda is low in sugar and calories
It is important to note that no level of alcohol consumption is considered safe for health. The World Health Organization and the US Surgeon General have warned that alcohol causes at least seven types of cancer. The current Dietary Guidelines for Americans recommend skipping alcohol altogether or drinking it in moderation, defined as a maximum of two drinks per day for men and one drink per day for women.
However, if you are looking for a low-calorie alcoholic drink with minimal sugar, vodka soda is a good choice. Vodka is a low-calorie liquor with no carbs, fat, or sugar, and no nutritional value. An 8-ounce vodka soda has about 82 calories, while a 7.5-ounce serving has 133 calories. To enhance the flavour of your drink, you can add a squeeze of lemon or lime juice, or garnish it with cucumber or mint.
Vodka soda is a healthier option compared to drinks mixed with simple sugar, such as sweet juices, sodas, and bitters. These mixers are high in added sugars, carbs, and calories, which can contribute to weight gain and increase the risk of chronic health conditions like obesity, high blood pressure, and cardiovascular diseases.
Additionally, clear liquors like vodka are generally lower in sugar and calories and are easier for our bodies to metabolize, according to registered dietitian Megan Kober. However, it is important to note that drinking alcohol can delay personal weight-loss goals due to factors such as sluggishness, headaches, inflammation, and overeating while drinking.
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Avoid syrups, sweet mixers, and tonic water
While health experts advise that there is no safe level of alcohol consumption, some alcoholic drinks are healthier than others. If you're looking for low-calorie options, it's best to avoid syrups, sweet mixers, and tonic water.
Firstly, it's important to note that all alcohol has calories and little nutritional value. However, if you're trying to lose weight or maintain a healthy weight, it's advisable to choose lower-calorie alcoholic drinks.
When choosing a low-calorie alcoholic drink, it's best to avoid mixers that contain simple sugars, syrups, and sweet mixers. These can add extra calories and contribute to weight gain and other health problems in the long term. Instead, opt for low-calorie mixers such as soda water, diet sodas, or diet tonics. You can also try using more ice, sparkling water, or seltzer and less soda or juice in your drink.
If you're looking for specific drink options, here are some ideas:
- Vodka soda: This is widely recognised as one of the healthier cocktail options as it is low in calories and sugar.
- Tequila with lime: Tequila is a clear liquor that is generally low in calories and sugar.
- Rum with diet coke: A 7.5-ounce (225-ml) serving of rum and diet coke contains 135 calories, compared to 200 calories in a regular rum and coke.
- Bloody Mary: This cocktail is full of vegetables, but it's important to keep consumption to a minimum as it packs in quite a few calories.
In addition to choosing low-calorie drinks, it's important to remember that moderation is key. The CDC recommends that men have no more than two drinks per day and women have no more than one drink per day.
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Frequently asked questions
No level of alcohol consumption is safe for health, according to the World Health Organization and the US Surgeon General. However, if you choose to drink in moderation, some drinks may be better options. Lower-calorie alcoholic drinks include red wine, champagne, white wine spritzers, tequila on the rocks, and vodka soda.
If you're looking for the lowest-calorie, lowest-sugar alcohol, clear liquors are a good choice. This includes vodka, gin, rum, tequila, soju, sake, and others, which generally have fewer calories and less sugar.
When choosing a low-calorie alcoholic drink, avoid drinks mixed with simple sugars and opt for diet sodas, soda water, or diet tonics. You can also try making mixed drinks at home, choosing low-calorie or unsweetened mixers, and using herbs to add extra flavor.
In addition to choosing low-calorie alcoholic beverages, decreasing your overall alcohol intake can support weight loss. It is also important to drink in moderation, stay hydrated by alternating between alcoholic drinks and water, and avoid drinking on an empty stomach.
