For many Australians, sharing a drink with friends or family is one of life’s simple pleasures—whether it’s a glass of wine with dinner, a cold beer on a hot day, or a celebratory cocktail.
But as we get older and become more health-conscious, it’s natural to wonder: is there such a thing as a ‘healthy’ alcoholic drink? And if you do choose to indulge, which options are least likely to derail your well-being?
First, let’s be honest: no alcoholic drink is a health food. Alcohol is considered ’empty calories’—it provides energy but little in the way of nutrients, and excessive consumption is linked to a range of health issues, from liver disease to increased cancer risk.
But if you’re going to have a drink, some choices are better than others. Here’s what to look for next time you’re at the bottle shop or perusing a drinks menu.
Red wine: The classic choice
If you’ve ever heard that a glass of red wine is ‘good for your heart’, you’re not alone. Red wine is often touted as the healthiest alcoholic option, and for good reason. It contains antioxidants called polyphenols (including resveratrol), which have been linked to heart health, improved cholesterol, and even longevity in some studies.
Hard kombucha: Gut-friendly fizz
Kombucha has taken the health world by storm, and now there’s a boozy version—hard kombucha. Made by fermenting tea with sugar and yeast, it contains probiotics that may support gut health. While hard kombucha does contain alcohol and some sugar, it’s often lower in sugar than cider or sweet cocktails, and you’ll get a dose of those beneficial bacteria.
Clear spirits: Keep it simple
If spirits are more your style, clear options like vodka, gin, and tequila are generally lower in congeners (byproducts of fermentation that can worsen hangovers) and are virtually sugar-free when served neat or with soda water.
Hard seltzers: The modern low-calorie favourite
Hard seltzers have exploded in popularity, and for good reason. These fizzy drinks are typically low in calories, low in sugar, and often gluten-free. They’re made by fermenting sugar or malt, then adding sparkling water and natural flavours.
Bloody Mary: A brunch staple with benefits
If you love a savoury drink, the Bloody Mary is a surprisingly healthy option. Made with tomato juice, it’s packed with vitamins (like vitamin C and lycopene), and the addition of celery, olives, or other veggies adds extra nutrients. Plus, it’s typically lower in sugar than fruit-based cocktails.
While no alcoholic drink is truly ‘healthy’, some are certainly better choices than others. Red wine, hard kombucha, clear spirits with soda, hard seltzers, and even a well-made Bloody Mary can all fit into a balanced lifestyle—if enjoyed in moderation.
Remember, everyone’s health needs are different, and some people should avoid alcohol altogether. If you have questions about how alcohol fits into your health plan, have a chat with your GP.
What’s your go-to drink when you want to indulge without the guilt? Have you tried any of the options above? Share your favourites and tips in the comments below!
Also read: Australians can’t get enough of the ‘dirty soda’ trend—would you try it?
