by Erin D Marion - Published 6 months ago

Are Mocktails Healthy? Dietitian's Guide

Mocktails, non-alcoholic alternatives to cocktails, have gained popularity as a refreshing and social beverage choice. The sober curiosity trend since 2018 has contributed to the increased interest in mocktails. This trend, combined with initiatives like Dry January, has encouraged more people to explore and enjoy alcohol-free drinks. But are mocktails healthy?

We spoke with Daisy Mercer, a dietitian, to understand the nutritional aspects of mocktails and how they fit into a balanced diet.

Dietitian's Take on Mocktails

Mercer views mocktails as an excellent substitute for alcoholic beverages, especially in social settings. “Mocktails are a great alternative to alcohol. Many social gatherings revolve around drinking, and it can be uncomfortable for someone not drinking if they don’t have a drink in hand.” So, in other words, yes, mocktails can definitely be healthy alternatives to cocktails or other alcoholic beverages — but there are nuances to understand.

What makes mocktails “healthy”

Mocktails often contain fewer calories than alcoholic drinks. “Typically, alcohol contains around 100 kcal per shot (Vodka used as reference), whereas the strawberry pomegranate mix by Mixly has approximately 70 calories.”

Some non-alcoholic mixers actually have some health benefits. “Mixers like Olipop contain probiotics that can nourish the healthy bacteria in the gut and promote gut health.”

For many people, avoiding alcohol is often the better choice. “Alcohol has a negative impact on the liver, and excessive consumption can lead to liver disease and eventual failure.”

Things to Consider When Buying or Making Mocktails

Be Aware of Added Sugars in Fruit Juices. “Many have high levels of added sugars, which can negatively impact insulin sensitivity over time,” Mercer explained.
Choose “Lightly Sweetened” Options. “The best ones are made with 100% fruit juice without added sugar, or sweetened with alternative sweeteners like stevia or monk fruit.” Mercer says all the information you need is there. “Pay attention to the calories per serving and the added sugar section! Try to keep those as low as possible.”
Drink Them for Enjoyment, Not Nutritional Benefits. Most mocktail beverages on the market don’t have much nutritional value, even if they contain herbs, spices, or botanicals. “Some herbs and spices can help reduce inflammations, like turmeric, but generally people are not consuming mocktails with them often enough to make a difference. Adding them certainly doesn’t hurt, though!”

Scientific Perspective on Mocktails

Research highlights the health benefits of mocktails:

A study published in the American Journal of Clinical Nutrition found that sugar-sweetened beverages (like many cocktails) contribute significantly to weight gain and an increased risk of type 2 diabetes.
In contrast, mocktails, especially when made with low-sugar ingredients, can help reduce these risks. Furthermore, a study published in the Journal of Hepatology found that abstaining from alcohol (as one does when drinking mocktails) can decrease the risk of liver diseases.
Research from the Journal of Nutrition and Food Sciences suggests incorporating ingredients like fresh fruits, herbs, and spices into our drinks (as we often do with mocktails) can have a variety of antioxidant and anti-inflammatory benefits.

Debunking Mocktail Myths

Mocktails are non-alcoholic, so they’re always healthy. Not always! If a mocktail is high in sugar, it may have negative effects over time.
Mocktails are always healthier than cocktails. Alcohol has a negative impact on the liver, and excessive consumption can lead to liver disease and eventual failure.
Mocktails are low in calories. Not always, so check the nutrition label! Especially look out for added sugars.

Mocktail Recipes to Explore

You can find many mocktail options at the grocery store or make them at home. Here are a few suggestions to get you started if you’re new to the mocktail world:

Dried hibiscus mocktail: This mocktail is made with loose-leaf dried hibiscus tea, orange, star anise, and orange peel.

Spiced apple shrub mocktail: This sweet-tart spiced apple shrub mocktail is sweetened with honey instead of sugar and tastes like autumn in a glass.

You can also choose from 12 additional mocktail recipes. Find more mocktail inspiration on our TikTok and Instagram.

Mocktails: A Healthy Choice

Choosing mocktails over alcoholic beverages often aligns with health and wellness goals. Remember to make informed choices, read nutrition labels carefully, especially paying attention to calories and added sugar, and enjoy your mocktails knowing you’re making a healthy decision. (You probably won’t miss the hangovers either!)