In 2025, the U.S. Surgeon General published a damning advisory that identified alcohol as a leading preventable cause of cancer and argued that even light consumption can significantly increase your risk. But just one year later, federal authorities made a sharp pivot.
For the first time in over 45 years, the U.S. Dietary Guidelines no longer provide suggested limits on daily alcohol consumption. Department of Health and Human Services official Dr. Oz even described alcohol as a “social lubricant that brings people together” and said “there’s probably nothing healthier than having a good time with friends.”
Feeling whiplash? You’re not alone. What advice should Americans really be following when it comes to alcohol? For the most reliable information, it’s better to trust dietitians and the medical community at large over a TV doctor with a questionable track record (I’d say no shade, but I’d be lying).
I consulted three nutrition experts to weigh in. And the consensus: alcohol is still a carcinogen, and it’s still not good for you. “While we know that drinking, even in moderation, is still associated with an increased risk of certain types of cancer, we also know that for many people cutting it out completely isn’t realistic,” says anti-diet nutritionist Jess Baker, MS.
If you’re part of the majority of Americans who consume alcohol, but still want to keep your health in mind, you do have options to mitigate risk and stay aligned with your nutritional goals. Here’s what experts have to say about the “healthiest” types of alcohol.
Wine
If you’ve ever had an aunt who uses Facebook, you’ve probably heard the claims that wine, particularly red wine, can improve heart health. While those heart-healthy compounds are indeed in your glass, their impact on your cardiovascular system is often overstated.
“When it comes to wine, red varieties often get attention because their deep, rich color signals the presence of polyphenols such as anthocyanins, resveratrol, and tannins,” says Jessica Clancy-Strawn, MA, RDN. “These compounds come from the grape skins and can support blood vessel health—if you separate them from the effects of alcohol itself.”
All that to say: you can drink red wine, but the alcohol in it will likely outweigh any purported antioxidant benefits. Sheri Gaw, RDN, CDCES, agrees, adding, “I'd rather push berries and other whole foods with the same antioxidants for heart health.”
Clancy-Strawn argues, however, that you can make smarter choices by opting for the right bottle. “Choosing wines with lower ABV [alcohol by volume], no added sugars, and no artificial enhancers such as Mega Purple, concentrated grape must, tannin powders, or stabilizers can make a meaningful difference,” she says.
Many of these options may come from Europe, where producers operate with stricter regulations and are required to include more detailed nutrition information.
Beer
Beer is typically more caloric than most distilled spirits, thanks to the amount of carbohydrates and the alcohol itself (which contains around 7 calories per gram). Minimizing the ABV doesn’t just reduce cancer risk—it also lowers the caloric density. That’s why nutritionists often point to light beer as the preferred option for diet-conscious drinkers.
“It naturally contains no added sugar, has a lower alcohol content—typically around 3–4% ABV—and ranges from 55 to 100 calories per 12‑ounce serving,” Clancy-Strawn says. “This combination makes it one of the cleanest choices for those who enjoy beer but want to minimize the impact on their health.”
Light beer has long had a bad rap for tasting watery and flavorless, but modern innovations prove that’s not always the case. If you want to explore bartender-approved light beer brands, check out the recommendations below.
Spirits
Thanks to distillation, hard liquor typically contains fewer calories than wine or beer. The nutritional merit gets murkier, however, once you use a mixer. Sodas, fruit juices, and syrups all add extra sugar to your glass, which can compromise your nutritional goals. And because sweet cocktail mixers make alcohol easier to drink, overconsumption can be more likely. “If you know drinking one margarita will lead to another, and another, then another…stick with a glass of wine for the night,” says Baker.
“For individuals who prioritize sugar reduction above all else, spirits mixed with soda water and citrus can be a clean choice, though not a low‑alcohol one,” Clancy-Strawn adds. And if you want the flavor and aroma of certain mixers without increasing your sugar consumption, she suggests exploring infused spirits: “While the infusion doesn’t make the alcohol itself healthier, it can create a more appealing and lower‑sugar alternative to traditional cocktails.”
Even with all of these calorie-related considerations in mind, the most important factor for your health remains controlling your alcohol consumption in general. “Any alcoholic beverage that compels you to drink in moderation is the 'healthiest' choice, in my opinion,” Baker says.
