Alcoholic beverages with a healthier twist
In the realm of alcoholic beverages, some drinks are more health-conscious choices than others. When consumed in moderation, these options offer potential benefits while minimizing calories, sugars, and harmful compounds. Here's a look at some of the healthiest alcoholic drinks and their key attributes.
Red Wine
Rich in antioxidants like resveratrol, catechins, and anthocyanins, red wine is often linked to reduced inflammation, improved vascular function, cardiovascular health, and potentially better cholesterol profiles [1][2][4]. These benefits are mainly seen with moderate consumption; excessive drinking negates them through liver damage and other health risks.
Clear Spirits like Vodka
Vodka, often enjoyed as a vodka soda, is considered one of the healthiest alcoholic choices due to its low sugar, calorie, and congeners (fermentation byproducts that can worsen hangovers) content. Vodka sodas are refreshing and simple, especially when mixed with soda water and a citrus garnish, helping reduce sugar intake compared to sweeter cocktails.
Whisky
Whisky shares health benefits similar to red wine, including raising HDL ("good") cholesterol, potentially reducing heart disease risk, and containing ellagic acid, an antioxidant that may help neutralize rogue cells. Whisky is also low in sodium and fat, aiding in weight management if consumed moderately.
Key Considerations for Healthier Drinking
- Moderation: Consuming alcohol in moderation is crucial to avoid negative effects like liver damage, increased cancer risk, weight gain, and impaired cognitive and hormonal function [1][2][5].
- Low Sugar and Congeners: Choosing drinks low in sugar and congeners (e.g., clear spirits over darker liquors and sugary cocktails) supports better metabolic and cardiovascular outcomes [1][5].
- Sugar and Calorie Reduction: Avoiding mixing with sugary mixers and choosing soda water or fresh citrus reduces calorie and carbohydrate intake while preserving flavour [1][5].
- Timing and Hydration Strategies: Strategies like not drinking close to bedtime, drinking water between alcoholic drinks, and eating a protein-rich meal beforehand can minimize the impact of alcohol on sleep and metabolism [5].
Low-Calorie Cocktails
- A Mojito, a cocktail containing rum, mint, lime, and stevia instead of sugar, is a low-calorie option that can be diluted further to lower its alcohol content.
- A Bloody Mary, combining vodka with tomato juice, provides vitamins and nutrients due to its tomato juice content, particularly lycopene, which may have anticancer properties.
While light and moderate drinking on heart health and type 2 diabetes do not outweigh the cancer risk, it's essential to remember that an adult of legal drinking age can choose not to drink or drink in moderation, according to the CDC. The World Health Organization states that there is no safe amount of alcohol consumption. Always prioritise health and well-being.
[1] American Heart Association. (2020). Alcohol and Heart Health. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health [2] Mayo Clinic. (2019). Moderate drinking: What's considered moderate? https://www.mayoclinic.org/diseases-conditions/alcohol-use-disorder/in-depth/moderate-drinking/art-20044299 [3] Harvard Health Publishing. (2018). The truth about alcohol and heart health. https://www.health.harvard.edu/heart-health/the-truth-about-alcohol-and-heart-health [4] National Cancer Institute. (2018). Alcohol and Cancer Risk. https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet [5] Centers for Disease Control and Prevention. (2020). Alcohol and Public Health. https://www.cdc.gov/alcohol/faqs.htm
- Despite the benefits of moderate consumption, excessive drinking can lead to various health issues, such as colitis, a type of inflammatory bowel disease, depression, and increased risk of certain cancers [1].
- The field of predictive science is exploring the potential link between long-term, moderate alcohol consumption and better mental health, particularly in relation to stress reduction and sleep quality [3].
- Incorporating a healthy-diets approach, with a focus on nutrition, can help offset some of the negative effects of alcohol. For example, a diet rich in ulcerative colitis-friendly foods may help mitigate inflammation caused by alcohol [2].
- Encouraging healthy habits like regular exercise, adequate sleep, and stress management can further enhance the benefits of moderate alcohol consumption while minimizing potential risks [3].
- A timely intervention from healthcare professionals can help individuals struggling with mental health challenges, such as depression or anxiety, to make informed decisions about their alcohol consumption and overall lifestyle choices, promoting overall wellness [3].
- Reminder: it's essential to consider not only the health effects of alcohol but also the potential risks associated with certain diseases, such as COPD, when making choices about alcohol consumption and overall health [4].
