Introduction to Holiday Drinking
There are plenty of occasions to drink alcohol during the holidays, from parties and cookie swaps to festive brunches. You probably already know that drinking in excess isn’t great for your health, but it’s easy to over-consume, especially if you don’t understand how different types of alcohol stack up against one another.
Understanding Standard Drink Sizes
Before comparing beer, wine and liquor, it’s essential to understand a standard drink size, because most pours are larger than people realize. The alcohol content of a drink is measured by its alcohol by volume (ABV) percentage. This number represents the total volume of liquid in a beverage that consists of alcohol. A drink with a higher ABV has more alcohol. Most beer has an ABV of around 5%, though craft beers can be much higher. Most wines have an ABV of 11–13%, while spirits are typically around 40% ABV.
According to the U.S. Centers for Disease Control and Prevention (CDC), these are the standard serving sizes of different alcoholic beverages:
- 12 ounces of beer with 5% alcohol
- 8 ounces of malt liquor with 7% alcohol
- 5 ounces of wine with 12% alcohol
- 1.5 ounces (one shot) of distilled spirits (80-proof, or 40% ABV)
Drinking more than these amounts in one glass can quickly turn one drink into two or three, which can affect calorie intake, sleep and how you feel the next day.
Is Wine the Healthiest Alcoholic Drink?
Wine — especially red wine — often gets a health halo because it contains antioxidants that may reduce inflammation and support heart health. Red wine is part of the Mediterranean diet, one of the healthiest eating patterns in the world. However, health experts caution against overestimating wine’s benefits. Doctors warn about the increased cancer risk associated with alcohol and remind patients that these same antioxidant compounds are also found in grapes, berries and other plant-based foods.
That said, when consumed in moderation, wine may have a slight nutritional edge over other alcoholic beverages due to its antioxidant content. Still, wine is not a health food, and more is not better.
Is Beer a Gut-Friendly Drink?
Beer contains compounds created during fermentation, which is why it’s sometimes associated with gut health. Some beers also provide small amounts of B vitamins and antioxidants from hops and grains. However, beer tends to be higher in carbohydrates and calories than wine or spirits. For people watching their blood sugar or weight, beer may not be the best choice, especially when drinking pints or higher-alcohol craft beers.
Any alcohol, regardless of the source, can irritate the digestive tract and disrupt the gut microbiome. As a result, any potential gut benefit from fermentation is limited. You’re much better off eating fermented foods, like sauerkraut, kimchi, pickles or yogurt to support gut health.
Are Spirits the Lowest-Calorie Alcohol Option?
Liquors, such as vodka, tequila and gin, contain no carbohydrates and generally have fewer calories per serving than beer or wine. That’s why spirits are often considered a “lighter” option. However, it’s easy to underestimate how much alcohol you’re actually consuming when having a cocktail. A true 1.5-ounce pour without mixers is relatively low in calories, but many cocktails contain 2 or 3 ounces of liquor. On top of that, mixers like syrups, juices and liqueurs can add significant amounts of sugar and calories, increasing the calories, added sugar and risk of hangovers the next day.
The Healthiest Way to Drink Alcohol
When it comes to alcohol and health, the most important factor isn’t beer versus wine versus liquor. It depends on how much, how often and why you’re drinking. Here are some tips to drink more mindfully this holiday season:
- Be aware of portion sizes, and stick to one drink per day for women and two for men.
- Avoid daily drinking and save alcohol for special occasions.
- Choose drinks you genuinely enjoy rather than drinking out of habit.
- Drink slowly and aim to have a glass of water with each alcoholic beverage.
- Eat before drinking to help your body metabolize alcohol more slowly.
Conclusion
The bottom line is there’s no "healthy" alcoholic beverage. Wine, beer and liquor all have pros and cons, and alcohol isn’t necessary for good health. If you choose to drink, do so with moderation, portion control and enjoyment in mind. Pick what you like, savor it, and don’t let the health halo — or guilt — drive your choices.
FAQs
Q: What is a standard drink size?
A: A standard drink size is roughly the same amount of alcohol, but the serving size varies based on the ABV. For example, 12 ounces of beer with 5% alcohol, 5 ounces of wine with 12% alcohol, or 1.5 ounces of distilled spirits with 40% ABV.
Q: Is wine really healthier than beer?
A: Wine may have a slight nutritional edge over other alcoholic beverages due to its antioxidant content, but it is not a health food, and more is not better.
Q: Can beer support gut health?
A: Beer contains compounds created during fermentation, which may support gut health, but any potential gut benefit from fermentation is limited. It’s better to eat fermented foods to support gut health.
Q: Are spirits a low-calorie option?
A: Spirits generally have fewer calories per serving than beer or wine, but it’s easy to underestimate how much alcohol you’re actually consuming when having a cocktail, and mixers can add significant amounts of sugar and calories.
Q: How can I drink more mindfully during the holidays?
A: Be aware of portion sizes, avoid daily drinking, choose drinks you enjoy, drink slowly, and eat before drinking to help your body metabolize alcohol more slowly.
