HOW HEALTHY IS WHISKY REALLY?
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Alongside haggis, kilts and the Loch Ness monster, whisky is among Scotland’s most iconic creations, listed in official records dating back to the 15th century. It is so woven into the country’s cultural fabric that the poet Robert Burns, in 1785, wrote Scotch Drink, a 21-stanza ode to the liquor, calling it “my Muse! guid auld Scotch drink!… Inspire me, till I lisp an’ wink”.
In its original incarnation – closer to gin, and flavoured with botanicals such as rosemary and marjoram – whisky became known as a medicinal cure. (The word whisky derives from the Scottish Gaelic “uisge beatha”, which translates to “water of life”.)
“Being moderately taken, it slows the age, cuts phlegm, helps digestion, cures the dropsy, it heals the strangulation, keeps and preserves the head from whirling, the tongue from lisping, the stomach from womblying, the guts from rumbling, the hands from shivering, the bones from aching,” Raphael Holinshed, a chronicler of English and Scottish life, wrote in 1577.
This theory prevailed – in 1889, Queen Victoria was advised by her physician to ditch champagne and claret for scotch and apollinaris mineral water – a combination known as Scotch and Polly, which lent its name to a hit song performed in 1900.
Though whisky was officially removed from the US list of approved medicines in 1916, during the Spanish flu epidemic two years later, soldiers would be given hot toddies (a blend of whisky, water, honey and lemon) as a form of treatment. All production and sale of alcohol in the US was outlawed between 1920 and 1933 during the Prohibition era, but exceptions were made for a handful of distilleries on the grounds that whisky had medicinal properties.
During that time, bootleg versions flourished – adding to whisky’s reputation as a tonic for pleasure-seekers, rather than the ailing. But how do its health credentials stand up today? Here’s what the research says.
Does whisky have any health benefits?
Drinking to excess has been linked to a number of health conditions, including liver disease, heart disease and high blood pressure. Whiskies range in ABV (alcohol by volume) from 37.5-50 per cent, making them around three times as potent as a glass of wine.
But if you’re going to enjoy a tipple in moderation, how does whisky fare against other alcoholic drinks?
“Whisky is essentially sugar-free and very low in carbohydrates because the sugars from the grain are fermented into alcohol during production,” explains Nichola Ludlam-Raine, nutritionist and author of How Not to Eat Ultra-Processed. “A standard measure of whisky contains negligible carbs compared with drinks like beer, cider, sweet wines or cocktails, which can contain substantial amounts of both sugar and carbohydrates.”
Despite this, it’s still calorie-dense, containing around 60 calories per 25ml measure.
Does whisky have antioxidants?
Antioxidants are compounds often found in food that can counterbalance free radicals, the unstable molecules that damage our DNA and cells. Whisky contains large amounts of ellagic acid, a polyphenol (type of antioxidant), which prior research has linked to a reduction in cancer.
“Whisky contains small amounts of ellagic acid and other polyphenols from oak barrels, which have antioxidant properties and may support cardiovascular health,” says Karina Antram, nutritionist and founder of Noco Health. “However, these benefits are minimal and more effectively obtained from foods such as berries, nuts, olive oil and green tea.”
Is it better for us than red wine, which contains the oft-lauded polyphenol resveratrol? Sadly not, says Ludlam-Raine, as “wine, particularly red wine, contains significantly higher levels, largely due to grape skins”.
Any potential antioxidant benefits from whisky “are small and should not be relied upon for health – fruit and vegetables contain way more antioxidants”.
What’s the healthiest way to drink whisky?
What you mix with your shot can radically alter the health content of the drink, Antram says. “Add cola or juice and you’ve effectively turned that drink into alcohol plus dessert – often 30 to 40 grams of sugar in one glass.”
While purists drink it neat, highballs – a mix of whisky and sparkling water – have become increasingly popular over the past century, particularly in Japan. From a health perspective, there is a dual benefit here – the larger volume of the drink means it is consumed over a longer period of time, while the addition of water could, according to a 2024 paper published in the journal Alcohol, be related to reduced hangover symptoms.
According to Antram, the healthiest mixers are “sparkling water with citrus peel or a squeeze of the fruit. Use a herbal or botanical infusion such as rosemary or thyme to create flavour without adding sweetness, or even switch to a Japanese whisky and add cooled green tea for added polyphenols.”
What are the healthiest whisky mixers?
Ludlam-Raine rates the most popular whisky mixers for your health.
A drop of water
Most whisky nerds add nothing but a few drops of water to their whisky to appreciate the taste. Have a large glass of water alongside your dram to stay hydrated, and enjoy the whisky as is.
Sparkling water
Zero calories, zero sugar and no additives beyond carbonation, making it the best option for hydration without impacting blood sugar or appetite. Low impact on dental health (it’s only slightly more acidic than water).
Apple juice
A 150ml serving counts as one of your five-a-day, contains vitamin C to support immunity, other antioxidants and small amounts of fibre, but is still high in natural (free) sugars compared to whole fruit. Stick to 150ml (a small glass) a day.
Coconut water
Why: Naturally hydrating with electrolytes like potassium and small amounts of vitamin C, but it still contains natural (free) sugars so is best enjoyed in moderation – around 200-250ml (a cup) a day.
Ginger ale
Ginger ale can help with nausea and digestion, but most versions are sugary or artificially sweetened – the sweetener-free or real-ginger versions are a better option.
Cola
Ultra-processed and high in sugar, cola is acidic and provides no nutritional benefit. It’s also bad for your teeth and overall health when consumed in large or frequent amounts.
Which type of whisky is healthiest?
Scotch malts are manufactured by drying germinated barley over a peat-fuelled furnace, with the smoke giving the liquor its flavour. This manufacturing process can produce polycyclic aromatic hydrocarbons (PAHs).
If the wood has been charred to lend additional smokiness, the PAH levels may also increase. These chemicals are believed to be carcinogenic, meaning that despite peated whisky containing more polyphenols than other whiskies, it may be worse for your health.
So does this mean bourbon (American whisky made from corn) is healthier? Not necessarily – the PAHs in malt whiskies are negligible, with much higher concentrations found in smoked meats and fish.
“There’s currently no strong evidence to suggest that one type of whisky is meaningfully healthier than another,” says Ludlam-Raine. “If alcohol is consumed, the key health considerations remain total intake, drinking frequency and overall dietary pattern rather than the specific type of whisky chosen.”
Verdict: Is whisky healthy?
While enjoyable in moderation, whisky “shouldn’t be viewed as a health drink”, Ludlam-Raine advises. “If people choose to drink, the healthiest approach is infrequent, small amounts, alongside alcohol-free days – and to look elsewhere in the diet for gut and immune health benefits.”
FAQs
Is it OK to drink whisky daily?
A daily dram “isn’t something I’d recommend,” says Ludlam-Raine. “Even small amounts of alcohol can have cumulative effects on sleep, gut health, mental health and long-term disease risk.” Current UK guidelines advise no more than 14 units per week, spread over several days, with alcohol-free days included – “and many people benefit from drinking less than this or not at all.”
Is whisky good for your gut?
Alcohol disrupts the balance of the bacteria in the gut. When the gut breaks down the alcohol in your system, it creates metabolites – which signal between the microbiome, liver and blood – and some of these can be toxic.
The more dysregulated our microbiome becomes, the more the protective mucus layer on the intestinal lining of the gut is affected, which can lead to “leaky gut” – which is linked to autoimmune conditions and irritable bowel syndrome.
“While it may contain small amounts of polyphenols, alcohol itself can irritate the gut lining, alter the gut microbiome and worsen symptoms like bloating, reflux or diarrhoea, particularly in people with sensitive digestion,” says Ludlam-Raine. “Any potential benefit from antioxidants is outweighed by alcohol’s effects on the gut.”
Can whisky cure a cold?
“This is a myth,” says Ludlam-Raine. “Whisky can’t cure a cold or flu. Alcohol can actually impair immune function, disrupt sleep and increase dehydration – all of which can slow recovery.”
The sedative effect may be worsened when taken in conjunction with cold medicines such as Benadryl. Though hot toddies (whisky with hot water, honey and lemon) can feel soothing, “the comfort comes from warmth and fluids rather than the alcohol itself”.
Ginger, often found in the drink, has antimicrobial properties and antioxidants, while honey is an anti-inflammatory, so you’re likely better treating cold symptoms with these alone.
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2026-01-24T11:05:56Z
