The Truth About 0 Calorie Hard Seltzers - Are They Healthy?

The Rise of 0 Calorie Hard Seltzer

Hard seltzer, also known as spiked seltzer or hard sparkling water, has become an increasingly popular alcoholic beverage in recent years. Unlike traditional beer, wine, and mixed drinks, many hard seltzers contain 0 calories and 0 grams of sugar. This makes them an appealing option for health-conscious drinkers looking to cut back on calories and carbs.

The recent popularity of low-calorie hard seltzer began around 2016 when brands like White Claw, Truly, and Bon & Viv launched. White Claw in particular became the poster child for the hard seltzer craze, with sales skyrocketing over 321% between 2018 and 2019. Other major brands like Bud Light and Corona have since released their own seltzers to capitalize on the trend.

So what's driving the 0 calorie hard seltzer craze? Here are some of the main reasons it's become so popular:

Lower in Calories and Carbs Than Beer and Cocktails

One of the biggest appeals of hard seltzers is they are significantly lower in calories and carbohydrates compared to traditional alcoholic drinks like beer, mixed drinks, and wine. For health and weight loss goals, cutting back on empty alcohol calories can make a big difference.

A 12oz can of standard 4.5%-5% ABV hard seltzer generally contains around 100 calories and 2-4g of carbs. Compare that to a 12oz beer with around 150 calories and 13g of carbs, or a 1.5oz vodka soda made with 80 proof vodka containing around 100 calories and 0g carbs. This makes hard seltzer an appealing light beer or cocktail alternative for the calorie and carb conscious.

Gluten-Free Appeal

Hard seltzers are gluten-free, since they are made from fermented cane sugar and fruit flavors rather than grains like wheat, barley, and rye used in beer. This makes hard seltzer a good alcoholic beverage choice for anyone avoiding gluten for health reasons like Celiac disease or gluten sensitivity.

Fizzy and Refreshing Like Soda

The bubbly, fizzy character of hard seltzer gives it a fun, refreshing soda-like quality that's attractive to many drinkers. The fruit flavors like black cherry, lime, lemon, and grapefruit also enhance the soda drink comparison. For those looking to cut back on sugary sodas and juices, hard seltzer provides a less sweet, lower calorie, adult-beverage alternative.

Variety of Flavors

Hard seltzer comes in a huge variety of fruit flavors beyond just lemon-lime or grapefruit. Brands offer mixed packs with options like mango, passionfruit, pineapple, strawberry, peach, black cherry, watermelon, cranberry, and more. The wide range caters to different flavor preferences.

Can be Mixed with Other Ingredients

The neutral, crisp taste profile of many hard seltzers makes them mixable and versatile for creating simple cocktails or drink combinations. For example, strawberry hard seltzer combines nicely with muddled fresh mint and lime. Or peach hard seltzer can be mixed with a splash of iced tea or lemonade. The possibilities are nearly endless.

Perceived as Natural and Healthy

Words like "seltzer", "sparkling water", and "fruit essences" used on hard seltzer labels give it a perception as a natural, healthy alcoholic beverage choice. The minimalist branding and lack of complex ingredient lists further push this image. While the health merits can be debated, there's no question hard seltzer has positioned itself cleverly in the market this way.

Nutrition Facts: 0 Calorie Hard Seltzers vs. Traditional Alcohol

Let's take a detailed look at the calorie, carb, and sugar nutrition facts for some popular 0 calorie hard seltzers compared to standard beer, wine, and cocktails:

White Claw Hard Seltzer

Nutrition per 12oz can:

• Calories: 100
• Carbs: 2g
• Sugar: 0g

White Claw Hard Seltzer uses a fermented sugar cane base combined with seltzer water and natural fruit flavor. The overall nutrition stats make it a lighter alcohol choice.

Truly Hard Seltzer

Nutrition per 12oz can:

• Calories: 100
• Carbs: 2g
• Sugar: 1g

Truly is another popular hard seltzer brand with similar nutrition numbers to White Claw. Both are solid options for low calorie drinking.

Bud Light Seltzer

Nutrition per 12oz can:

• Calories: 100
• Carbs: 4g
• Sugar: 1g

As a relative newcomer, Bud Light Seltzer matches the other brands fairly closely in calories and carbs.

Regular Beer - Samuel Adams Boston Lager

Nutrition per 12oz can:

• Calories: 175
• Carbs: 14g
• Sugar: 1g

Compared to popular beers like Samuel Adams Boston Lager, hard seltzers contain significantly less calories and carbs.

Wine - Pinot Grigio

Nutrition per 5oz glass:

• Calories: 123
• Carbs: 3.7g
• Sugar: 0.9g

Wines like Pinot Grigio are lower in carbs than beer, but have comparable calories to hard seltzer for a typical serving.

Vodka Soda

Nutrition per 1.5oz shot vodka + 6oz soda water:

• Calories: 100
• Carbs: 0g
• Sugar: 0g

A vodka soda made with 80 proof vodka has similar calories to hard seltzer, but zero carbs.

Overall, the nutrition numbers show the calorie and carb benefits hard seltzers provide over traditional alcoholic drinks. But are they healthy? Let's explore that issue next.

Are 0 Calorie Hard Seltzers Actually Healthy?

While 0 calorie spiked seltzers are lower in calories and carbs than some alcoholic drinks, that doesn't necessarily make them a healthy choice. Here are some important factors to consider:

Still Contain Alcohol

Despite the innocent-sounding name, hard seltzers still contain alcohol just like any other alcoholic beverage. The standard serving size of 12oz contains about 5% alcohol by volume, the same as a typical beer. Some seltzers do contain more alcohol, up to around 8%.

While the calorie and carb difference compared to beer can be significant, the alcohol content is still the same. Health organizations recommend limiting alcohol intake to moderate levels at most, as excessive drinking has risks including liver disease, certain cancers, and mental health issues.

Blood Sugar Impact

Though nutrition labels list 0g of sugar for hard seltzers, alcohol does impact blood sugar levels. The body prioritizes metabolizing alcohol over other macros, which can potentially lead to low blood sugar (hypoglycemia).

Those with diabetes or reactive hypoglycemia need to be mindful of alcohol's blood sugar effects. While hard seltzer has less direct sugar than margaritas or mixed drinks, the alcohol can still have an unfavorable impact.

Artificial Sweeteners in Some Brands

To impart sweetness without sugar, some hard seltzer brands use artificial sweeteners like sucralose or aspartame. There are ongoing health debates about whether these non-nutritive sweeteners are truly harmless, especially in the high quantities found in some products.

Natural hard seltzers without artificial sweeteners are a better choice for those concerned about avoiding additives.

Lacking in Nutrients

Unlike fruit juice or coconut water, hard seltzers provide no beneficial vitamins, minerals, antioxidants, or electrolytes. While they contain less sugar than soda, they also provide none of the nutrients of actual fruit juice.

Hard seltzers essentially offer empty calories and carbs from the alcohol content itself. For occasionally enjoying socially that may not be an issue, but for daily use, juice, milk, or coconut water are healthier choices.

Dehydrating Effect of Alcohol

Alcohol acts as a diuretic, causing increased urination and loss of fluids/electrolytes. This can contribute to dehydration, especially when consuming multiple hard seltzers in hot environments or during exercise. Hydrating well with water between drinks helps counteract this dehydrating effect.

Tips for Enjoying Hard Seltzers in Moderation

Despite not being a health drink, hard seltzers can still be enjoyed sensibly in moderation by healthy adults. Here are some tips to keep calories, carbs, and alcohol under control:

Pace Yourself

Nurse hard seltzers slowly rather than gulping them down one after another. Sip over 30-60 minutes to control overall alcohol intake for the day.

Alternate with Water

Stay well hydrated by drinking a glass of water between each hard seltzer. This can help reduce the dehydrating effects of alcohol.

Eat Before and While Drinking

Consuming hard seltzers with a nourishing meal helps slow absorption of alcohol, maintains energy levels, and prevents blood sugar dips. Snacks like nuts, cheese, and fruit are good pairing options.

Avoid Artificial Sweeteners

Select brands that use natural sweeteners like monk fruit or stevia rather than artificial sweeteners. Or opt for unsweetened seltzers that derive sweetness just from added fruit juice.

Set a Drink Maximum

Decide on a reasonable limit for hard seltzer consumption during a day or session - then stick to it. Moderation is key for health and safety.

Don't Drive After Drinking

As with any alcohol, do not operate vehicles or machinery after consuming hard seltzers. Impaired judgment and motor skills can lead to dangerous outcomes.

The Bottom Line

Hard seltzers offer a lower calorie, lower carb alternative for alcohol consumption compared to traditional beer, wine and cocktails. This can fit into a healthy lifestyle in moderation. However, the alcohol content itself has risks if consumed in excess. Enjoy spiked seltzers sensibly by pacing intake, staying hydrated, and consuming with food to minimize negative impacts.

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.