The Health Impacts of Low Calorie Hard Seltzers | Are They Truly Healthy?

The Rise in Popularity of Low Calorie Seltzer

Over the past few years, low calorie seltzers have exploded in popularity. Also known as hard seltzers or spiked seltzers, these canned beverages typically consist of carbonated water, alcohol, and natural flavors. Major brands like White Claw, Truly, and Bon & Viv have driven the growth of the category. In 2019 alone, sales of hard seltzers grew over 200% year-over-year. So what's behind the incredible rise of low calorie spiked seltzer?

A Healthier Alcohol Option

One of the main appeals of hard seltzers is that they are lower in calories and carbohydrates than traditional beer, wine, and mixed drinks. For instance, a 12 oz serving of regular beer may contain 150 calories and 15 grams of carbs. In comparison, the same serving size of a hard seltzer like White Claw has only 100 calories and 2 grams of carbs. For health and weight conscious consumers seeking an alcoholic drink with fewer calories, seltzers present an attractive option.

Many seltzers also have no sugar added. The natural fruit flavors provide some sweetness, without loads of added sugars that you'd find in sodas and some cocktails. For people monitoring their sugar intake, the minimal amounts in most hard seltzers make for an appealing choice.

In recent years, the alcohol industry has responded to growing consumer demand for convenience, variety, and lower calorie options. Hard seltzers check all those boxes. The spiked seltzer category essentially grew out consumer desires for more diet-friendly alcoholic beverages.

Gluten-Free Appeal

Another aspect drawing consumers to hard seltzers is that most major brands are gluten-free. Gluten-free diets have increased in popularity, with surveys showing that roughly 10% of Americans eat a gluten-free or mostly gluten-free diet. For those who have celiac disease or gluten sensitivity, most beer and malt beverages are off limits due to gluten content.

Since hard seltzers are gluten-free, they appeal greatly to this large consumer segment. Someone desiring an alcoholic drink who follows a strict gluten-free diet can enjoy a hard seltzer without worry. The gluten-free claim has become a key marketing feature for many major seltzer companies.

Refreshing Flavor Profiles

Seltzer drinkers also appreciate the wide range of flavors like lime, grapefruit, mango, black cherry, pineapple, and more. Brands are continuously rolling out new flavors to keep their drink portfolio exciting. The refreshing flavor profiles make spiked seltzers versatile beverages too - you can enjoy them on a hot summer day, watching the big game, or casually dining with friends.

While light beer and wine offer limited flavor options, hard seltzers give drinkers many choices. rotate through different flavor varieties rather than getting bored with a single option. The fizzy carbonation adds to the crisp, refreshing mouthfeel as well.

Convenience Factor

Another driving factor in the popularity of hard seltzers is the convenience. They come in sleek, portable cans like popular soft drinks. You can pick up a variety pack with different flavors and easily take them to parties, the beach, camping trips, and essentially any social occasion. Since no refrigeration is required, the portability adds to the convenience.

Plus, there's no preparation or equipment needed like with traditional mixed drinks. You simply pop open a can and enjoy. For busy young professionals and active consumers, this grab-and-go practicality suits their lifestyle nicely.

Lighter Carbonation for Session Drinking

Compared to beer which can be carbonated aggressively, hard seltzers tend to have a lighter bubbly profile. While still providing that refreshing fizziness, the more moderate carbonation makes hard seltzers easier to drink over long periods. The ability to drink several cans over hours without feeling uncomfortably full adds to the appeal.

This supports one of the usage occasions for spiked seltzers - casual session drinking at parties or social gatherings. The lighter carbonation profile gives hard seltzers a forgivable drinkability less common among other alcoholic beverages.

Are Low Calorie Hard Seltzers Actually Healthy?

With the rise in popularity of spiked seltzers driven largely by health-conscious drinkers, an important question emerges - are these drinks actually healthy? Or have consumers been misled?

While hard seltzers are lower in calories and carbs than some alcoholic drinks, they should still be consumed responsibly and in moderation. Here are some factors to consider regarding the health impacts of these fizzy alcoholic waters.

Alcohol Content Impacts Calorie Counts

One can of hard seltzer typically contains around 100 calories, but that's largely tied to the alcohol itself. Most spiked seltzers are 5% alcohol by volume, which works out to roughly 100 calories of alcohol per 12 oz serving. Even if you remove carbs, sugars, and other calorie contributors, the alcohol alone brings a significant calorie load.

This means the lower calorie count compared to some beers and mixed drinks stems largely from differences in alcohol content rather than an inherently low-calorie formula. So while 100 calories is lower than a beer, you're still consuming a similar amount of alcohol. From a calorie perspective, a seltzer is not necessarily "healthier."

Blood Sugar Impacts

Another consideration is blood sugar impact. While hard seltzers tend to contain minimal amounts of sugar, the alcohol affects blood glucose levels. Several studies have found that alcohol consumption can lead to low blood sugar for up to 12 hours. This can be risky for people with diabetes or hypoglycemia.

So despite the limited sugars in spiked seltzers, they can still impact blood sugar control. People managing diabetes should keep this in mind and monitor glucose carefully when drinking hard seltzers.

Empty Calories

Hard seltzers provide virtually no nutritional value other than calories from the alcohol content. Unlike fruit juices which may contain some vitamins, seltzers contain no protein, fiber, minerals, or other beneficial nutrients. Drinking them adds to your daily calorie intake without contributing any nutritional benefits.

The "empty calories" factor doesn't make them uniquely unhealthy - plenty of alcoholic drinks are nutritionally void. But it reinforces that hard seltzers provide calories mainly from alcohol rather than well-rounded nutrition.

Effects on Gut Health

Some early research indicates that alcohol consumption can damage the microbiome of the gut over time. This includes the beneficial bacteria that support digestion and overall health. Excessive intake of alcohol may allow harmful bacteria to proliferate while killing off good bacteria.

While an occasional spiked seltzer likely won't cause gut health issues on its own, the impact could build up with regular heavy consumption. Maintaining a healthy gut is tied to immunity and inflammation as well.

Can Lead to Overconsumption

One potential concern with hard seltzers relates to overconsumption. Their easy drinkability from moderate carbonation and variety of flavors means some people end up drinking too many. With session drinking, it's easy to lose track of exactly how much alcohol you've consumed.

The CDC defines binge drinking as 4 or more drinks within 2 hours for women and 5 or more drinks in that period for men. Some drinkers can easily exceed these levels with hard seltzers without realizing due to the lighter body and refreshing flavors. Unintended overconsumption can potentially lead to health and safety issues.

Dehydration Risks

While hydration from water and electrolytes is healthy, alcohol acts as a diuretic that causes dehydration. Consuming multiple hard seltzers may cause you to urinate more frequently as the alcohol inhibits the body's natural hydration mechanisms. This can leave you dried out, leading to headaches, fatigue, and potentially more serious health impacts from dehydration.

Seltzers involve the added risk of overhydrating since the bubbly water taste may mask feelings of intoxication. But despite seeming hydrating, the alcohol content counteracts this and leaves you dehydrated. Being aware of this dehydration risk is important.

Slowed Recovery After Exercise

Recreational athletes and fitness enthusiasts should know that alcohol consumption slows recovery after exercise. Physical activities like weightlifting or high intensity workouts cause small tears in muscle fibers that require rest and recovery. The metabolites formed when alcohol is broken down in the body impair this muscle rebuilding process.

Drinking spiked seltzers after intense training sessions or games can therefore slow gains and muscle development. For those prioritizing fitness goals, limiting post-workout alcohol consumption is advised.

Tips for Drinking Hard Seltzers More Responsibly

Based on the health considerations above, here are some tips for consuming low calorie hard seltzers in a more moderate, responsible manner:

Avoid Excessive Intake

While occasional light drinking of hard seltzers may be fine, avoid overdoing it. Consuming 6-8 cans or more per occasion can lead to intoxication and adversely affect your health. Practice moderation and limit your quantity.

Alternate with Water

Stay hydrated by alternating seltzers with glasses of water. The water offsets the dehydrating effects of the alcohol. Sparking mineral water adds bubbles similar to a hard seltzer for a refreshing booze-free drink.

Eat Healthy Foods As Well

Pair your hard seltzers with healthy balanced meals and snacks. Foods that are high in protein, fiber and nutrients can help slow the body's alcohol absorption while providing lasting fullness. Aim for nutritious choices to help counter the empty calories of spiked seltzers.

Avoid High Risk Situations

Because of the ease of overconsumption, avoid drinking hard seltzers in high risk situations like parties with heavy drinking, drinking games, or during sporting events where you may lose track of intake. Stick to more controlled environments if opting to drink seltzers.

Check Labels for Sugar Content

Scan nutrition labels to be aware of sugar content per can or serving. While most hard seltzers have minimal sugars, flavored options sometimes contain 1-2 grams per can. Understand the carb and sugar additions beyond just the alcohol calories.

Don't Drink Before/During Exercise

Avoid drinking hard seltzers right before or during exercise for a couple reasons. First, the alcohol can impair coordination and judgement, increasing injury risk with physical activity. Second, it slows rehydration and recovery. Save the seltzers for post-workout.

Limit Consumption if Managing Diabetes

Those with diabetes should limit hard seltzer intake and closely monitor blood sugar spikes and crashes. The alcohol impacts glucose control even without heavy sugar additions. Talk to your doctor about alcohol consumption if managing diabetes.

The Bottom Line

Hard seltzers offer a convenient, tasty way to enjoy alcoholic drinks with less calories and carbs than many alternatives. But the health effects still need to be considered. While refreshing and lower calorie than some options, these fizzy drinks provide empty calories without nutrition. Drinking spiked seltzers in excess can also lead to intoxication and long-term impacts.

Overall, hard seltzers are not as healthy as some consumers may believe. However, they can be consumed responsibly like other alcoholic beverages. Avoid excessive intake, alternate with water, eat nourishing foods, and limit higher risk drinking situations. With moderate consumption, low calorie spiked seltzers can be enjoyed as an alternative to heavier adult beverages by health-conscious drinkers.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.