The 8 Healthiest Alcoholic Drinks, According To Dietitians

Let's just put it out there—calling any alcohol "healthy" is a stretch. But that doesn't mean there's absolutely no place for the occasional drink in a healthy lifestyle. The key is understanding that while alcohol itself isn't technically healthy, there are healthier choices to be made when you're indulging.

Least amount of sugar

By themselves, "clear liquors like vodka and gin have the fewest calories and the least amount of sugar," says Amy Shapiro, R.D. That means they're easier for our bodies to metabolize and may result in less intense hangovers for some people.

Low sugar alternative

Purest spirit

This agave-based spirit has a distinct, smoky flavor, so it's nice to sip and savor. Straight up, mezcal is very low in sugar and calories thanks to its traditional production process. By law, it must contain 100% agave, which means no added sugar.

Best for blood sugar

Tequila is also agave-based, and it shares the low-sugar, low-calorie benefits of other clear liquors. According to studies on mice, tequila may also be better for blood sugar balance3 than other alcoholic beverages thanks to a naturally occurring sugar in the agave plant that serves as a dietary fiber.

Highest antioxidants

You just knew red wine would make the list, didn't you? "We always hear that red wine is the healthiest alcoholic beverage you could have," says Tracey Frimpong, R.D. "It's somewhat true because red wines contain polyphenols and antioxidants6, which can help to improve heart and brain health. The key word is red wine because it contains more of these antioxidants than white wine."

Best for pacing yourself

You may reserve that celebratory glass of bubbly for special occasions, but it's a relatively good choice. "Champagne is a healthier option because the grapes used contain polyphenols10," says Shapiro, which help manage blood pressure, promote circulation, and even improve systemic inflammation.

Probiotic benefits

Kombucha is a fermented drink made from tea, sugar, and an active bacterial yeast culture. Because it's fermented, it naturally has very low levels of alcohol. But hard kombucha is fermented for longer to create a higher ABV (alcohol by volume). It makes for a fresh, buzzy, subtly boozy drink that's notably rich in probiotics.

"A benefit seen to drinking kombucha is its capability to aid in digestion and boost your immunity by introducing healthy bacteria to the gut microbiome, similar to other fermented foods such as yogurt or kimchi," says Frimpong.

Highest botanical diversity

Craft beer may have more going for it than complex flavor profiles and clever marketing. This artisanal twist on mass-produced beer emphasizes quality and flavor, which means greater botanical diversity and a potential for more antioxidants11, vitamins, and minerals.

The World Health Organization and USDA both define moderate drinking13 as one drink per day for women and two drinks per day for men. This is what's considered "healthy." But "we do know from research that much smaller amounts of alcohol can contribute to disease risk," says Cording.