No Alcohol Is Truly “Healthy” — But Are Some Drinks Better Than Others?

When the 2025 Surgeon General’s advisory warned that any amount of alcohol can increase cancer risk, some people chose to stop drinking altogether—even those who never considered themselves heavy drinkers. For individuals already mindful of cancer prevention through regular exercise, a healthy diet, and sun protection, cutting out alcohol felt like a natural next step.

But cancer is just one of alcohol’s many health concerns. It’s also linked to heart disease, liver issues, chronic inflammation, and even brain shrinkage, according to Nichole Andrews, RDN, a dietitian who specialises in oncology nutrition.

Still, despite these risks, most people are unlikely to give up alcohol completely. “Humans are wired for pleasure, and alcohol is deeply embedded in culture,” says Andrews. For many, the question isn’t whether to quit, but rather how to make more mindful choices about what—and how much—they drink.

How To Drink With Your Health In Mind

1. Understand the Role of ABV (Alcohol by Volume)All alcohol becomes acetaldehyde in the body—a known carcinogen, per the NIH. That means no type of alcohol is truly “safer” in terms of cancer risk. But drinks with a higher ABV increase exposure, says Dr. Eleonora Teplinsky, a medical oncologist.

A standard drink is:

• 12 oz of beer (5% ABV)

• 5 oz of wine (12% ABV)

• 1.5 oz of liquor (40% ABV)

But if your IPA is 10% ABV, you’re effectively having two drinks in one. Dr. Teplinsky stresses the importance of reading labels and knowing what you’re really consuming.

2. Watch Serving Sizes

That “one glass” of wine might actually be more like two, especially if you're at a bar or pouring at home. Oncology dietitian Wendy Kaplan, RDN, advises being mindful of your pour. Ask your server how much is in your glass—or measure it out at home.

3. Choose Lower-Calorie Options

Light beers, hard seltzers, or dry wines tend to be lower in calories and sugar. Lizzy Swick, RDN, explains that weight gain is a contributing factor in diseases often linked to alcohol, like cancer and heart disease—so keeping calories in check matters.

4. Less Is Better

One drink per day for women is considered the upper limit, not a goal. Swick recommends aiming for light drinking—about one to four drinks per week. A 2017 study in Cancer Research and Treatment found that light drinkers had a lower risk for many cancers compared to moderate drinkers.

5. Consider Substitutes

Ask yourself what you’re really craving. Is it the wine—or the ritual of unwinding? “Many of my clients, especially mums, care more about carving out ‘me time’ than the drink itself,” says Swick. Swap your glass of wine for herbal tea or a fancy mocktail.

Are Some Alcoholic Drinks Less Harmful Than Others?

While no alcoholic beverage is “healthy,” experts suggest some may be less damaging than others:

1. Light Beer

With lower alcohol and calorie counts (some as low as 4.2% ABV), light beers may be a better pick, especially when compared to craft brews with double the alcohol content.

2. Sangria

Sangria’s fruit content adds antioxidants and fiber—though Swick warns that the health benefits don’t outweigh the risks of alcohol itself. Think of it as a marginally better option, not a “healthy” one.

3. Fresh Fruit MargaritasSkip the sugar-laden pre-made mixes and make your own using real fruit. It reduces added sugar and provides some vitamins—though again, moderation is key.

4. Dry Wines

Dry wines like Chardonnay and Sauvignon Blanc have less sugar than sweet wines like Moscato. That matters, since excess sugar is linked to inflammation and disease risk.

5. Bloody Mary

Tomato juice brings lycopene and other antioxidants to the table, and celery adds anti-inflammatory benefits. But Andrews reminds us: it’s still alcohol, not a salad.

6. Wine Spritzer

Combining white wine with sparkling water dilutes the alcohol while keeping the vibe festive—and offers a little extra hydration.

7. Hot Toddy

Honey, lemon, and warm water have immune-boosting benefits, especially when you’re under the weather. But alcohol can compromise your body’s ability to fight infection, so skip it when you’re sick.

8. Mojito

With mint, lime, soda water, and rum, mojitos are a better alternative to sugary, creamy beach drinks. You can easily dial down the alcohol and dial up the hydration when mixing your own.

The Worst Alcoholic Drinks for Your Health

Some drinks are best avoided altogether:

High-Sugar and High-Fat Drinks

Think Piña Coladas, frozen daiquiris, and cream-based cocktails like White Russians. They're packed with calories, sugar, and saturated fat, says Bragagnini.

Heavy Mixed Cocktails

Long Island iced teas, Mai Tais, and similar drinks made with multiple spirits can contain two to three times the alcohol of a standard drink—raising your risk for everything from liver damage to accidents and alcohol poisoning.

Too Many of Anything

Ultimately, quantity matters more than the drink itself. “One indulgent drink is probably better than seven low-cal ones,” says Bragagnini. Choose what you’ll enjoy most, and stop there.

So, Should You Quit Drinking?

There’s no “safe” level of alcohol, Kaplan confirms—but that doesn’t mean one glass now and then will doom your health.

“We don’t live in a perfect world,” she says. “Sometimes it’s about finding a balance that brings both health and joy.”

Whether you opt to stop drinking entirely or simply drink more mindfully, the key is to make informed choices that align with your values—and your wellbeing.