I Know Alcohol Isn't Great for My Health. But if I Do Drink, Is There a 'Healthier' Choice?

When it comes to making smarter choices about alcohol, I often get asked whether some types are “better” than others. The answer might technically be “yes,” but that answer comes with an asterisk the size of your hangover.  

Let’s be clear: Alcohol remains a toxin no matter how organic or artisanal the label. It is definitely NOT a health beverage! That said, if you do choose to drink, some options carry fewer penalties. Here’s how to sip smarter when you decide to indulge:

The “Better” Alcohol Choices

1. Clear Spirits

Martinis > Manhattans. Clear spirits, such as gin, vodka, and blanco tequila, typically contain fewer congeners—compounds produced during the fermentation and distillation of alcohol—than dark liquors.

Congeners, such as tannins and acetaldehyde, aren’t exactly our friends. Research suggests that alcoholic beverages with more congeners usually cause a worse hangover than drinks with fewer. (Rohsenow et al., 2010). This is one reason why some people report feeling "better" after drinking clear spirits compared to darker options.

Here are drinks ranked by their congener content from highest to lowest (if you’re a red wine lover, I apologize in advance):

2. Pure Alcohol

Say you go with blanco tequila instead of whiskey. Good start! The next step is to drink it pure, since it has fewer additives and lower residual sugar than flavored spirits, liqueurs, or sweet mixed drinks.

I know, I know. Tequila alone isn’t exactly as mouth-watering as a spicy japaeño margarita. But by avoiding the sugary mixers, you’ll minimize blood sugar spikes and consume fewer calories, which is better for your metabolic health. Plus? Drinking it straight comes with another benefit:

3. Slow Sipping  

I say this from personal experience of over a decade: You tend to drink way less when sipping clear alcohol.

Consider a margarita, brimming with sickly-sweet triple sec, citrus juice, and agave syrup, versus blanco tequila on the rocks. One gets demolished relatively quickly. The other, you really need to sip as it gets diluted with ice (unless you’re having that kind of day).

As you’ve probably gathered by now, tequila is my spirit of choice. I’ve run multiple experiments with other alcohols, and my body feels the “best” after tequila—zero bloat, zero fatigue, zero headache. But then again, I never ever have more than 1 or 2 servings. Ever.

But not all tequila is created equal:

4. Opt For Blanco Tequila

I go for blanco tequila made with 100% blue agave. My favorites are Casamigos Blanco and Cincoro Blanco. Agave contains natural compounds called fructans, and research suggests they could have prebiotic effects and digestive benefits (Franco-Robles et al., The Scientific World Journal, 2015).  

But don’t swap your kombucha and coconut yogurt for tequila just yet. Once agave is distilled, many of those fructans are broken down, and the health impact becomes minimal.

Is There Such a Thing As a  “Safe” Amount of Alcohol?

Honestly? No. Even drinking small amounts of alcohol carries risks, including increased breast cancer rates in women (American Cancer Society, 2020).  

Does this mean you should never drink? That’s a personal choice! But if you do, choose clear, pure spirits, avoid sugar-loaded mixers, stay hydrated, and sip slowly.