WE all know that alcohol is bad for us.
Not only does it give us a pounding headache and ‘hangxiety‘ the morning after, it can also cause long-term health problems.
Heavy drinking wreaks havoc on the brain, heart, liver and pancreas, and increases our risk of several types of cancer.
That’s why the NHS advises us not to drink more than 14 units (about one and a half bottles of wine) a week.
That said, several studies have shown that some booze, particularly vino, could actually provide some benefits.
Researchers at Queen’s University Belfast found drinking red wine could cut your risk of developing dementia by up to a third — if you also eat the odd square of dark chocolate and drink tea.
And scientists at the University of Leicester say the chemical resveratrol, found in red wine, may help protect against cancer.
They are even trialling a preventative bowel cancer pill made from the stuff.
But don’t go glugging willy-nilly over Christmas as it’s important to choose the right bottles, experts warn.
Registered dietitian Nichola Ludlam-Raine and nutritionist and best-selling author Rhiannon Lambert reveal their healthiest picks.
“For the healthiest choice, go for red wines with high antioxidant content and lower sugar levels,” Nichola says.
“Wines made from thick-skinned grapes like cabernet sauvignon, pinot noir, and merlot are often higher in polyphenols.”
“If you’re watching your sugar intake, steer clear of shiraz and port and opt for ‘dry’ or ‘extra dry’ varieties, as these usually contain less than 1g of sugar per glass,” Rhiannon adds.
Many French, Spanish, and Italian reds are in this category.
“Lower sugar levels in wine can be helpful for people managing insulin sensitivity or aiming to avoid sugar-induced energy crashes, as well as keeping to the NHS recommended 30g of sugar a day,” she says.
Affordable examples available in supermarkets include Campo Viejo Rioja (£7.50 from Asda) or 19 Crimes Cabernet Sauvignon (£9.15 from Iceland).
For a non-alcoholic option, try Torres Natureo Red (£6 from Ocado), which retains the flavours of red wine without the alcohol.
If your budget can stretch, drink organic wines as this will improve the health benefits.
Rhiannon says: “Organic or biodynamic wines are often made without artificial pesticides or sulphites and are less processed,” she adds.
“They may also have higher levels of natural polyphenols.”
On average, dry white wine contains approximately 1.4g of sugar per 175ml glass, according to Rhiannon.
“This makes them slightly higher in sugar than red wines,” she adds.
“The sugar in wine comes from the natural sugars in grapes, and the amount remaining after fermentation, known as residual sugar, varies depending on the type of wine and wine making process.
“Wines labelled as ‘dry’ generally have the least residual sugar of all white wines.
“Opting for dry whites like sauvignon blanc or chardonnay can be an excellent choice to minimise fluctuations in blood sugar levels.”
Choosing a taller, slimmer glass can create the illusion of a larger drink, helping you feel more satisfied
Rhiannon Lambert
Despite having a slightly higher sugar content than red wine, white varieties often contain slightly less alcohol.
They could also play a small role in aiding digestion.
“While red wine is understood to be more beneficial to our gut health than white wine, dry white wines, particularly sauvignon blanc and pinot grigio, are known for their acidity, which not only enhances their flavour but may also aid digestion when paired with meals,” the expert says.
“The acidity in wine is thought to help stimulate the production of gastric juices.
“But it’s important to remember that red wine contains more antioxidants, such as resveratrol and catechins, which may provide added health benefits.
“It’s also worth remembering, the differences between red and white wines in terms of sugar, calories, and overall health benefits are relatively small.
“Ultimately, moderation is key when it comes to wine consumption, regardless of the type, as over-consumption can outweigh any potential benefits.”
If you are drinking white this Christmas, Rhiannon recommends Tesco Finest Sauvignon Blanc (£8), which is “dry and crisp with minimal residual sugar”, or Sainsbury’s Taste the Difference Pinot Grigio (£8.25).
Another good option, according to the expert, is Aldi‘s Specially Selected Chablis (£9.99), which is “elegant, dry, and lower in sugar”.
£9.99.
But if you want a glass of something booze-free, why not try McGuigan Zero Sauvignon Blanc (£4 from Sainsbury’s)?
And if you can, like red, consider organic varieties that are made without synthetic pesticides or sulphites.
Whether it’s on Christmas morning or welcoming in 2025, December is a great time of year to crack open a bottle of bubbly.
Champagne, Prosecco and Cava are all popular sparkling wines, each with distinct production methods.
If you’re after one with the least amount of sugar, look for the word ‘brut’ on the bottle.
“It is French for ‘dry, raw or unrefined’ and means it will have less sugar,” Rhiannon says.
Cava, Spain’s sparkling wine, is made using the traditional method, like Champagne, where secondary fermentation occurs in the bottle.
It offers a similar flavour profile to Champagne but at a more affordable price, and often with lower sugar contents in brut or extra brut styles.
“Whatever fizz you decide on, brut or extra brut will generally have the lowest sugar and calorie content, making them the best choices for those mindful of sugar intake while still enjoying the festive bubbles,” Rhiannon says.
Pairing wines with a balanced meal can help reduce their impact on blood sugar levels
Rhiannon Lambert
Champagne is generally the most expensive of the three due to its prestigious production methods and the labour-intensive process of ageing.
“However, nutritionally, there’s not much difference between Champagne, Prosecco, and Cava, so choosing the best option comes down to personal preference,” the expert adds.
If you’re shopping in Waitrose, then Blanc de Blancs Brut Sparkling Wine (£26.99) has “great flavour and low sugar levels”.
You could also try Aldi’s Prosecco Superiore DOCG Brut (£6.25) or Tesco’s Finest Premier Cru Champagne Brut (£25).
“Non-alcoholic bubbly and wines are becoming more popular at the moment due to their improved taste and quality, providing a great alternative for those who want the experience of fizz or wine without the alcohol,” Rhiannon says.
“However, non-alcoholic wines tend to contain more sugar than their alcoholic counterparts in order to replicate a similar taste profile, so they may not be the best option for people who need to manage blood sugar levels.
“Yet due to their low alcohol content, their calorie content is lower.”
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WHITE
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For a healthy alcohol-free bubbly, try Freixenet 0.0% Alcohol-Free Sparkling Wine (£5 from Tesco).
Whatever you choose, remember “moderation is key”, Rhiannon says.
“Plus, pairing wines with a balanced meal can help reduce their impact on blood sugar levels,” she adds.
“Portion sizes are also important to keep in mind.
“Choosing a taller, slimmer glass can create the illusion of a larger drink, helping you feel more satisfied.
“Stick to 100ml to 125ml per serving and limit yourself to no more than two or three drinks at a time to enjoy your wine in a healthier way.”
