The holiday season brings no shortage of reasons to raise a glass—office parties, festive brunches, family dinners, and year-end celebrations often revolve around alcohol. While most people understand that excessive drinking isn’t good for health, navigating “healthier” choices at the bar can feel confusing. Is wine truly better than beer? Are spirits the smartest option for weight or blood sugar control?
According to registered dietitians, the answer isn’t as simple as choosing one type of alcohol over another. “The biggest health impact comes from how much you drink, how often you drink, and how mindfully you do it,” says a registered dietitian and nutrition editor who regularly counsels people on balancing enjoyment with wellness.
What Counts as One Drink?
Before comparing beer, wine, and liquor, it’s critical to understand what actually qualifies as one standard drink. Many people unknowingly overconsume because restaurant pours and home servings are often much larger than recommended.
Alcohol content is measured by alcohol by volume (ABV), which reflects how much pure alcohol is in a beverage. Beer typically has an ABV of around 5%, though craft varieties can be significantly stronger. Wine generally falls between 11% and 13% ABV, while distilled spirits average about 40% ABV.
According to public health guidelines, one standard drink equals:
- 12 ounces of beer (5% ABV)
- 5 ounces of wine (12% ABV)
- 1.5 ounces of distilled spirits (40% ABV)
“Once you go beyond these amounts, what feels like one drink can quickly turn into two or three,” the dietitian explains. That can impact sleep quality, calorie intake, hydration, and how you feel the next day.
Is Wine Really the Healthiest Option?
Wine—particularly red wine—often carries a reputation as the “healthiest” alcoholic beverage. This perception comes from its antioxidant content, including polyphenols such as resveratrol, which have been linked to reduced inflammation and potential heart health benefits.
“Red wine is commonly associated with the Mediterranean diet, which is one of the most well-researched eating patterns for longevity,” the dietitian notes. However, she cautions against exaggerating its benefits.
Medical experts frequently remind patients that alcohol consumption is linked to increased cancer risk, regardless of type. Dr. Jeremy London, a board-certified cardiovascular surgeon, has previously emphasized that removing alcohol entirely was one of the most positive changes he made for his long-term health.
“The antioxidants people credit wine for are also found in grapes, berries, and other plant foods—without the risks associated with alcohol,” the dietitian says. While moderate wine consumption may have a slight nutritional edge, it is not a health food, and more is never better.
Is Beer Better for Gut Health?
Beer is sometimes marketed as gut-friendly because it’s fermented and contains compounds derived from hops and grains. Some varieties also offer small amounts of B vitamins and antioxidants.
However, beer tends to be higher in carbohydrates and calories than wine or spirits. “For people monitoring blood sugar or weight, beer—especially high-alcohol craft beer—can add up quickly,” the dietitian explains.
Additionally, any alcohol can irritate the digestive tract and disrupt the gut microbiome. “If gut health is your goal, fermented foods like yogurt, kimchi, sauerkraut, or kefir are far better options than alcohol,” she adds.
Are Spirits the Lowest-Calorie Choice?
On paper, spirits such as vodka, gin, and tequila appear to be the lightest option. They contain no carbohydrates and typically fewer calories per standard serving than beer or wine.
The problem, experts say, lies in portion size and mixers. “A true 1.5-ounce pour is relatively low in calories, but many cocktails contain double or triple that amount,” the dietitian warns. Added sugars from syrups, juices, and liqueurs can significantly increase calories and worsen next-day hangovers.
Clear spirits paired with soda water or served neat are often the most calorie-controlled option—but only when portions are accurate.
The Healthiest Way to Drink Alcohol
When it comes to alcohol, the healthiest choice isn’t beer, wine, or liquor—it’s moderation.
Public health recommendations generally advise no more than one drink per day for women and two for men. The dietitian also suggests avoiding daily drinking and saving alcohol for occasions you genuinely want to enjoy.
Additional tips include:
- Eat before drinking to slow alcohol absorption
- Sip slowly and alternate with water
- Choose drinks you truly enjoy rather than drinking out of habit
- Be mindful of portion sizes and hidden sugars
“The goal is not perfection—it’s awareness,” the dietitian explains. “Alcohol isn’t necessary for good health, but if you choose to drink, do it intentionally and without guilt.”
Bottom Line
There is no truly “healthy” alcoholic beverage. Wine, beer, and liquor each come with trade-offs, and none are essential for wellness. What matters most is how much you drink, how often, and how it fits into your overall lifestyle. Choose what you enjoy, savor it, and don’t let marketing—or health halos—make the decision for you.
