Healthiest Cocktails to Consume and Alcohol Types That Have Unique Nutrients

A little bit of bad, but honest news… there’s no such thing as “healthy” alcohol.

Now for a bit of good news! There are certain types of alcohol that have unique nutrients that can be beneficial. On top of that, the negative health effects of alcohol are all dependent on how much you drink. Whether made from grapes, yeast, or grain, it’s all about quantity, which means it’s in your hands!

That’s why it’s so important to think about what you drink and how much you drink.

While I’ve personally had to abandon my favorite alcoholic beverages, there was a time when I loved to sip on my choice of bourbon at my favorite bar in Denver, but I didn’t start there. Over the years, I went from cheap vodka in college to tequila in my mid-twenties and then I finally settled on whiskey in my thirties.

But, what’s the difference? How do you go about making the right decision?

Here are some helpful pointers to get you started!

What is Alcohol

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You may know your favorite drink, but do you know how that essential ingredient — alcohol — is made?

Alcohol is also referred to as ethanol or ethyl alcohol. The short and sweet explanation is that alcohol is the “ingredient found in beer, wine, and spirits that causes drunkenness.” Taking a closer look, it’s a bit more complicated. Every alcoholic beverage is made “by fermenting some form of sugary brew into ethanol and CO2.” Depending on the types of sugar, you’ll make different forms of alcohol — “wine is made from the sugar in grapes, beer from the sugar in malted barley (a type of grain), cider from the sugar in apples, vodka from the sugar in potatoes, beets, or other plants.”

Taking it one step further, let’s take a look at distilling.

In order to up the alcohol concentration without brewing a fatally toxic tonic (too much yeast fermentation can lead to toxicity) the fermented liquid is distilled — meaning to “physically separate out the water.” This is where spirits come from. While still part of the alcohol family, spirits are differentiated from beer, wine, and other unique alcohols such as “Fernet, Amaretto, Peach Schnapps, and Peychauds Bitters,” by the fact that “they’re distilled, and they have higher average ABV’s,” referring to alcohol by volume, which is the “standard measure of how much alcohol (ethanol) is contained in a given volume of an alcoholic beverage.”

How Alcohol Affects the Body

Alcohol is “classed as a ‘sedative hypnotic’ drug” meaning that it depresses the central nervous system when consumed in high doses. What is the central nervous system? It happens to be one of the most essential and delicate of systems in the human body.

The central nervous system refers to the brain and the spinal cord. But, as always, it’s a bit more complicated than that. Specifically, the “brain is protected by the skull (the cranial cavity) and the spinal cord travels from the back of the brain, down the center of the spine, stopping in the lumbar region of the lower back.” This delicate system is further protected within your body by a “protective triple-layered membrane called the meninges.” The central nervous system “controls our thoughts, movements, emotions, and desires … our breathing, heart rate, the release of some hormones, [and] body temperature,” to name a few. On top of that, the “retina, optic nerve, olfactory nerves, and olfactory epithelium are sometimes considered to be part of the CNS,” as they are “connected directly with brain tissue.”

In small doses, alcohol acts as a stimulant and gives us that warm and fuzzy buzzed experience, which has even been classified as a feeling of euphoria. Yet, consuming high doses of alcohol in one sitting can lead to negative health effects related to the central nervous system including “drowsiness, respiratory depression (where breathing becomes slow, shallow or stop entirely), coma or even death.”

Alcohol and Digestion

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While alcohol “has effects on every organ in the body” — depending on your overall blood alcohol concentration (BAC) — one system that oftentimes has some of the more uncomfortable side effects is your digestive system. In fact, due to the fact that alcohol must “first pass through the various segments of the gastrointestinal (GI) tract,” the negative effects on your digestive system are oftentimes more long term and critical than others.

A report published by the National Institute on Alcohol Abuse and Alcoholism stated that “alcohol may interfere with the structure as well as the function of the GI-tract segments” leading to a cascade of digestive symptoms. The authors of this report, Christiane Bode, Ph.D., and J. Christian Bode, M.D., further explain that:

“[A]lcohol can impair the function of muscles separating the esophagus from the stomach, thereby favoring the occurrence of heartburn. Alcohol-induced damage to the mucosal lining of the esophagus also increases the risk of esophageal cancer. In the stomach, alcohol interferes with gastric acid secretion and with the activity of the muscles surrounding the stomach. Similarly, alcohol may impair the muscle movement in the small and large intestines, contributing” to digestive symptoms such as diarrhea.

Yet, while these negative symptoms may stem from your digestive tract, they can affect your overall well-being. For instance, “alcohol inhibits the absorption of nutrients in the small intestine and increases the transport of toxins across the intestinal walls.” Why is this bad? These toxic materials that escape are processed by our liver, which can lead to “alcohol-related damage to the liver and other organs.” 

How Much Alcohol is Safe?

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If you google this question, you’ll get a slew of articles stating “no amount of alcohol is safe.” Even though this is true, alcohol is technically a toxin, therefore is not designated as “safe”, there is a gray area to be aware of. Remember that the severity of symptoms is related to how much and the frequency in which you consume alcohol.

Current guidelines recommend that women keep it to one alcoholic beverage and men keep it to two alcoholic beverages per day. With that said, this beverage size depends on the alcohol you’re consuming. For instance, “although a double on the rocks is served in a single glass, it does not count as only one drink,” and “beer and wine, single servings are 12 ounces and five ounces respectively.” These guidelines don’t refer to “stacking and breaking” your drinking, also called binge drinking. This means “having seven drinks in one night but remaining sober the rest of the week is not safe.” You also need to consider the alcohol content, which will vary the recommended serving size. Microbrews have a higher alcohol percentage that standard beer and the same goes for port wine versus traditional wine.

Your overall health also plays a large role in how much, if any, you should consume. Aspects such as gender, family history with alcoholism or addiction, health conditions such as diabetes, cirrhosis, and digestive problems, and psychological factors such as high levels of stress, clinical depression, or anxiety, all impact your ability to safely consume alcoholic beverages.

If you’re looking for the safest quantity of alcohol to consume for your individual body requirements, it’s recommended to speak with a health professional such as your personal doctor, dietician, or even nutritionist.

Alcohol with Benefits

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Some of us can’t go without our cup of coffee in the morning and some of us look forward to the cocktail on Friday after work. If you’re the latter, here are a few types of alcohol that can offer a little bit of health benefit. Keep in mind that all of these benefits are only gained if you consume a small to moderate amount.

Red Wine

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While more research is required in order to fully substantiate the health benefits of antioxidant-rich red wine, current studies show that it can be beneficial for your heart. In particular, an antioxidant referred to as resveratrol, “may help prevent coronary artery disease, the condition that leads to heart attacks,” as well as increase healthy HDL cholesterol and decrease the buildup of cholesterol.

What is resveratrol?

This is a “naturally occurring, powerful polyphenol (plant-derived) compound that has some significant antioxidant properties, which allow it to neutralize the gaggle of free radicals that intend to wreak havoc on critical cellular functions.” When the grapevine is still a vine, resveratrol acts as the plants “primary immune response” fighting off free radicals that can lead to oxidation.

Tequila

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If tequila is your jam, then you’re in luck! This popular liquor may have a few health benefits to go along with that spicy bite.

First off, tequila has a special kind of sugar called agavins, which acts very much like fiber. Tequila-based agavins “have a less refined molecular structure which doesn’t raise the blood sugar levels [and] as a result, many of the calories pass through the system unused as opposed to other alcohol sugars.” On top of that, agavins have been shown to stimulate “the metabolism and helps to dissolve fats.”

Plus, tequila has been identified as a probiotic and a prebiotic, due to the fructans — referring to a “type of carbohydrate made by a chain of fructose molecules strung together — and has been shown to help fight osteoporosis, dementia, type 2 diabetes, and aids in digestion (due to the fiber-like agavin sugar).

Whiskey

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There’s nothing like sipping on a really good whiskey! Once upon a time, this used to be one of my favorite drinks to imbibe and it turns out there are a few positives that come along with that fire in your belly.

Whiskey, also spelled whisky, “is a type of distilled alcoholic beverage made from fermented grain mash.” If you’re unfamiliar with whiskey, then the variety can be overwhelming. This is due to the fact that “various grains (which may be malted) are used for different varieties, including barley, corn, rye, and wheat.” The many varieties of aged alcohols are generally differentiated by the type of vessel they’re aged in. Most whiskeys are “aged in wooden casks, generally made of charred white oak.”

Along with a pleasant warming effect, whiskey has been shown to have a few health benefits. First off, whiskey has been shown to fight cancer and lower the risk of heart disease and failure due to high levels of antioxidants. Plus, in the form of a hot toddie (whiskey, hot water, lemon, and honey), whiskey can help fight the common cold. Specifically, “alcohol dilates blood vessels, making it easier for mucus membranes to deal with the infection.”

Rosé

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You may believe (like I did at first) that rosé is made by mixing a red and white wine in order to get that reddish rosy hue, but this is a huge misconception. The color of wine doesn’t come from the “juice but from the juice’s contact with the skin of the grapes,” in a process called maceration. Rosé wine is made “by juicing red grapes and then allowing the juice to soak with the skins for a very short period,” or until it takes on the desired traditional rosé color, at which time “the skins are removed and the juice is allowed to ferment.”

Due to the fact that rosé is made partially as red wine is made, it also has the same antioxidant resveratrol that gives it heart-healthy benefits. In fact, rosé has been shown to have a higher level of antioxidants, making it possibly the superior health choice of wines. Rosé has also been shown to lower cholesterol levels and is lower in calories than other wine options.

Champagne

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This bubbly delightful drink is generally served at a celebration or event, yet have you ever considered simply sipping on a glass at happy hour? Champagne may be one of the best options when it comes to alcoholic drinks due to its purported brain-boosting benefits.

Particularly, champagne has been shown to reduce memory loss and decrease the risk of dementia.

The University of Reading conducted a study that “determined that drinking one to three glasses of champagne each week can boost brain health.” The study, published in the journal Antioxidants and Redox Signalling, “found that champagne’s phenolic compounds can improve our spatial memory, which plays a role in navigation and the performance of complex tasks and calculations.” 

Alcohol to Avoid

Unfortunately, the truth is that all alcohol consumption has negative effects on your health. With that said, many common symptoms are increased or perpetuated by the type of added ingredients in cocktails. Most mixed drinks incorporate either coloring, synthetic flavoring, syrups, or sugar additives, all of which are not great for your overall health. Below are the worst contenders and those drinks to avoid at the bar.

Margarita

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Along with being packed-full of added sugar, a margarita also happens to be “the most calorie-dense beverages you can drink [oftentimes] adding up to a day’s worth of calories, sodium, and sugar in just one drink.” Margarita’s are generally made with tequila, triple sec, lime juice, and salt or sugar. If you make them at home, you can manage the amount of sugar-rich lime and added sugar. On the other hand, restaurant or bar bought margaritas range between 31 grams (on the rocks) to a whopping 156 grams (frozen) of sugar.

Piña Colada

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When I’m on vacation, somewhere tropical, I absolutely love to order a piña colada. They are incredibly sweet and satisfying. Of course, this is due to the fact that they are filled with sugar in a variety of forms. A traditional piña colada is made with pineapple, coconut, and rum and is served frozen. Most places that serve this fruity cocktail have their own spin on the recipe. One moderate piña colada (4.5 fluid ounces) has over 31 grams of sugar and upwards of 300 calories. Keep in mind that most restaurant-purchased piña coladas are most likely double this “moderate” size.

Long Island Ice Tea

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This drink is the mix-all of liquors and happens to be one of the hardest hitting on the menu. What’s in a long island ice tea? Gin, white rum, silver tequila, vodka, triple sec, simple syrup, fresh lemon juice, and, oftentimes, cola to top it off. Not only does this drink pack a punch of alcohol (generally going over the recommended daily allotment), but it is also chock-full of sugar (simple syrup and sugary cola). A traditional 8.3 ounce “Long Island iced tea contains 276 calories [which is] about 14 percent of your daily calories, based on a 2,000-calorie diet.” Plus, a long island ice tea contains 33 grams of carbohydrates, which are all derived from sugar.

Plant-Based Cocktails with Benefits

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Not all is lost if your favorite drink is listed above! While ordering cocktails at restaurants and bars may give you little control over the ingredients, making your own cocktail at home means you have total control! Try out a few of these healthier plant-based cocktail recipes in lieu of that sugar-rich option.

Carrot Orange Ginger Bourbon “Juice”

Carrot Orange Ginger Bourbon “Juice”/One Green Planet

Carrots are a great source of potassium, fiber, vitamin K, as well as beta-carotene and antioxidants. Due to this array of nutrients, carrots can help you lose or maintain a healthy weight, lower your cholesterol, reduce your risk of cancer, and aid in eye health. Plus, they are naturally sweet! This Carrot Orange Ginger Bourbon “Juice” takes a standard carrot juice recipe by Sonnet Lauberth, loaded with carrots, and infuses it with ginger — a powerful medicinal root plant that can help with nausea, reduce pain, lower blood sugar levels, reduce risk of heart disease, and can even help with chronic indigestion — orange, lemon, and your favorite bourbon, which is a form of whiskey. As you’ll notice, besides the natural sugars present in the plant-based ingredients, this cocktail is added sugar-free!

Sparkling Dragon Fruit Margarita

Sparkling Dragon Fruit Margarita/One Green Planet

Dragon fruit is a tropical treat that you can find in your local grocery store (most likely in the frozen food section). While dragon fruit is high in nutrients — protein, fiber, iron, magnesium, and vitamins C and E — this strange fruit also has purported health benefits. For instance, due to the combination of vitamin C, betalains, and carotenoids, dragon fruit has been shown to fight chronic disease. On top of that, it’s filled with fiber — known to promote weight loss and a healthy gut — strengthens your immune system, and is a great source of iron and magnesium, two essential minerals. If you love a margarita but want to avoid copious amounts of sugar, this Sparkling Dragon Fruit Margarita by Adam Merrin and Ryan Alvarez is the perfect recipe. It combines nutrient-rich dragon fruit with agavin-rich tequila and a bit of club soda for a nice fizz!

Easy Strawberry Champagne

Easy Strawberry Champagne/One Green Planet

Looking to reap the brain-boosting benefits of champagne? This Easy Strawberry Champagne recipe by Kristina Jug and Mitja Bezensek is a great way to enjoy your favorite champagne with a bit of a twist. With just three ingredients — champagne, strawberries, and lime — this may be the simplest beverage you’ve created with some great health benefits. Along with champagne, strawberries are a great source of vitamins C and K, folate, potassium, magnesium, manganese, fiber, antioxidants, and polyphenols. They have been linked to improved heart function, reduced risk of stroke, healthier skin and eyes, reduced blood pressure and inflammation, and are even attributed to better bone health. Plus, strawberries have also been linked to better brain function, making this beverage a double-dose of brain-pumping benefits!

For more vegan, low-sugar, and nutrient-rich cocktail recipes, we highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out! 

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