There has never been a better time to try Dry January. People who want to cut back on alcohol or avoid it entirely can choose from a big range of non-alcoholic beers, wines, canned mocktails and more, so they can sip something special without worrying about hangovers or other boozy side effects. But are non-alcoholic drinks actually healthy?
Dietitians say non-alcoholic (NA) drinks are a useful alternative to alcohol, but they warn about the health halo around these beverages. “Non-alcoholic drinks can be healthier than alcohol because they avoid ethanol, which may disrupt sleep, strain the liver, increase inflammation and add kilojoules without nutrients,” says dietitian Keri Gans. “That said, many NA drinks are not inherently healthy and some can be high in added sugars and kilojoules.”
The non-alcoholic drinks category is huge, which makes it hard to label all NA beverages as good or bad for health. Still, dietitians agree there are a few things to keep in mind before making these drinks part of a daily routine. Here is what they suggest, plus how to choose the healthiest NA option for you.
Are non-alcoholic drinks healthy?
It largely depends on what you compare these drinks to and how they fit into your overall diet. “Typically, NA drinks are healthier than their alcoholic counterparts,” dietitian and nutritionist Lisa Moskovitz says. “That is because alcohol, in any form, is a toxin to the body.”
Dietitian Scott Keatley agrees. “Non-alcoholic drinks are not automatically ‘healthy,’ but they can be health-supportive depending on what they replace and how they are formulated,” he says. “Removing alcohol reduces exposure to ethanol, which affects sleep quality, gut permeability, liver workload and cardiometabolic risk. That alone is a meaningful benefit.”
The downside is that many NA drinks still contain added sugars, acids, sodium or flavourings that do not offer much nutritional value, Keatley notes. Gans points out that while NA drinks let you enjoy the social and ritual side of drinking without alcohol, “nutritionally some—particularly canned mocktails—are essentially glorified soft drinks with fewer downsides than alcohol, not health drinks.”
Again, the details matter. “The major selling point of virgin cocktails is that they do not contain alcohol, but that does not make them automatically ‘healthy,’” Moskovitz says. “If you are drinking something with little sugar and fresh herbs, fruit or veggies, then yes, it can be a refreshing alternative.
What to look for in a non-alcoholic drink
If the goal is to drink less alcohol, any non-alcoholic option is a step in the right direction. If you also want a healthier swap, dietitians suggest keeping an eye on a few details:
- Minimal sugar. Ideally, an NA drink should have less than 5 grams of added sugar per serve, Keatley says. “Botanicals, plant-based ingredients such as herbs, spices, roots or citrus peels can be great options since they add flavour without added sugar,” Gans explains.
- A short ingredients list. Fewer ingredients generally means less processing. It helps if most of the items on the label are familiar and easy to pronounce.
- Some functional value. This is not essential, but Keatley says it can be worth choosing drinks that deliver something beyond taste, such as electrolytes, polyphenols or gentle fermentation byproducts.
“In practice, this usually means plain or lightly flavoured seltzers, unsweetened botanical drinks or minimally processed NA beers are better choices than canned mocktails designed to closely mimic cocktails,” Keatley says.
Can non-alcoholic drinks be a part of a healthy diet?
In short, yes. It can be tempting to reach for an NA drink every night, but dietitians recommend being intentional about when and how often you have them.
“They work well as a replacement for alcohol in social settings or as an occasional drink for enjoyment or to support a transition away from regular drinking,” Keatley says. “They should not automatically become a daily staple in the same way water, coffee or tea might be. Hydration, nutrient intake and metabolic health are still best supported by mostly unsweetened, low-additive beverages, with NA drinks fitting in as an intentional choice rather than a default.”
Moskovitz adds that NA drinks can be “the perfect solution” when you want something refreshing without the risk of a hangover.
“Like anything else we put in our body, the dose often makes the poison,” she says. “Even if a drink has some added sugar from juice or ginger ale, if it is a small amount on occasion it is virtually harmless.”
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