Making Healthy Choices with Alcohol (Free Article)

Before reading further it is important to note that many of the epidemiologic studies concluding that alcohol is healthy for you when consumed in moderate amounts have come under more scrutiny. To be clear, there is no consensus on “healthy” amounts of alcohol consumption, and many would argue that the healthiest level of alcohol consumption is zero.

Please keep in mind that we are not recommending alcohol consumption as a healthy habit anyone should regularly partake in. That said, many of us enjoy a drink now and then, so why not try to make healthy choices when we do. We have done our best to summarize the current info out there pertaining to the best choices to make when you reach for a drink.

Our method:

When categorizing alcohol into “healthy or not” categories, one of the metrics we used is polyphenol content. We also considered carbohydrate content, sugar content, ingredients, and calories.

What are Polyphenols and What are Their Benefits?

These are naturally occurring plant compounds that play a vital role in protecting our bodies against UV radiation, cancer, cardiovascular disease, diabetes, dementia, inflammation, and oxidative stress. Many alcoholic beverages contain these polyphenols. They are powerful antioxidants!

Fact: Ever hear of flavonoids? These are actually a specific type of polyphenol.

Specific benefits of polyphenols on heart health:

Polyphenols can:

• Raise HDL’s (the “good” type of cholesterol). See our Basics of Lipid Panel for a refresher on cholesterol.
• Prevent LDL oxidation (decreasing the risk of blockages in our arteries)
• Prevent platelet aggregation (blood clots) which leads to narrowing in the coronary arteries
• Decrease inflammation through the same mechanism of NSAID’s like Advil and Aleve
• Enhance the function of the lining of our arteries (important for heart health and blood pressure)

Benefits of polyphenols regarding cancer:

Polyphenols have been shown to:

• Help prevent growth of abnormal cancer cells in the mouth, stomach, duodenum, colon, liver, lung, breast, and skin

Benefits of polyphenols on metabolic and neurologic Health

Polyphenols can:

• Promote blood sugar regulation
• Offset oxidative stress that can lead to Alzheimer’s and Parkinson’s

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Third Place: Beer

In terms of health-conscious beverage choices, beer is lower on the list. But if you enjoy a cold beer, keep the following in mind:

Beer contains some polyphenols:

Porters and Stouts are generally highest in polyphenols but tend to be higher in carbohydrates and calories. Guinness is the beer of choice if you are looking for polyphenols, and it is lighter on the carbs and calories than most stouts and porters.

Not a dark beer fan?

Abita Purple Haze is a micro brewed light beer infused with raspberry puree to add in an extra boost of antioxidants.

More of a hoppy beer connoisseur?

Hops are rich in compounds called humulones, which help slow down the rate of bone breakdown, and promote healthy bone density. Hoppy beers like IPA’s are also a good source of polyphenols.

Remember: IPAs are higher in calories and carbs compared to many beers which can lead to weight gain. Also keep in mind that hops have estrogenic properties, especially if you are concerned about testosterone.

Microbrews tend to be high in gluten as well, which can be a major source of inflammation for many people.

What about commercial light beers?

Many of the widely produced light beers contain lower amounts of health promoting nutrients, as they are ultra-processed and produced in huge quantities.

They are usually lower in calories and carbohydrates though, which is a good thing.

Second place: Spirits

The biggest perks of the so called “hard alcohols” is that they are low carb, low calorie, and low sugar.

Another benefit: Spirits are generally gluten free.

Important note:

There is a bit of a gray area here since many spirits are combined with sugary mixers. Having said that, here are some of the “health benefits” of the various hard alcohol options:

Tequila:

Tequila contains some of the polyphenols mentioned above, but the unique property to tequila is the agave sugars in it are lowest on the glycemic index compared with other liquors. This means that it should not cause large spikes in blood sugar or insulin levels.

Vodka:

This is the lowest calorie option of the hard alcohols (along with gin), but the tradeoff here is it does not offer many antioxidants or polyphenols. Vodka is often paired with syrups, mixers, soda, and juice, so be aware that this can add both sugar and calories.

Whiskey and Rum:

Whiskey and Rum contain more polyphenols than their counterparts like Vodka or Tequila, but dark alcohols tend to be higher in calories.

Gin:

Gin contains the highest amounts of polyphenols in terms of spirits, while keeping the calories low. 

Please Remember: Moderation is key. The less mixers the better, as the mixers are where the excess sugar and calories come from.

Healthiest Choice: Red Wine

In general, the healthiest forms of red wine are Pinot Noir or Cabernet Sauvignon. These wines have the highest amounts of polyphenols compared to all other forms of alcohol.

How much wine should one consume?

• Keep it to a 6 oz glass per night

Extra tips:

• Does wine give you headaches? Try a sulfite filter when you pour your next glass. Sulfites can be allergy causing for some people and are often a source of those post wine headaches

• Pick an organic wine if you can. This helps eliminate our exposure to harmful pesticides such as Glyphosate and other chemicals used during farming processes.

• If you can’t find any organic wine options, consider choosing an international wine. This is because many countries outside the U.S. have stricter agricultural practices than the United States with regard to herbicide and pesticide use.

Our pick for best wine:

Cannonau di Sardegna

Known as the “longevity wine”, this wine is considered the healthiest wine in the world given its high levels of antioxidants. It comes from a specific variety of grapes found in Sardinia, Italy. It tastes great too!

Fun Fact: Sardinia is considered a “Blue Zone”, which is an area with a high concentration of individuals who live to be 100 years old. Could the wine have something to do with it?