With the holiday season in full swing, beverages from warm and fragrant
drinks to festive cocktails become a staple in every home, bringing a
sense of comfort and cheer. From the traditional eggnog to the trendy
peppermint mocha, these drinks are often associated with gatherings and
shared moments of joy.
However, while these beverages may be tasty and evoke warm memories,
their nutritional value can vary significantly. Some holiday drinks are
packed with nutrients and offer health benefits, while others are laden
with sugar and unhealthy fats.
Here are the best and worst holiday drinks for you, ranked from best to
worst, so you can make an informed decision that can balance indulgence
with health.
Peppermint tea is a refreshing and naturally calorie-free beverage that's made up of the peppermint herb. Peppermint's roots can be traced back to ancient Greece, Rome, and Egypt, where it was used to treat digestive problems.1 It's believed that the potential health benefits of peppermint are related to its antioxidant and anti-inflammatory properties, among other things.21 Today, peppermint is not only used to address digestive issues but also headaches, the common cold, and sinus infections.1
Available in tea bags or loose leaves, peppermint tea can be enjoyed hot
or cold. Peppermint tea's cool and minty flavor is a refreshing palate
cleanser, offering a delightful contrast to the heavy savory dishes and
sweet baked goods that characterize the season.
Ginger tea, with its invigorating aroma and warm spicy flavor, is a
great option for those seeking a calorie-free holiday beverage. Ginger
tea is made from ginger root, the rhizome (underground stem) of the ginger plant.
Ginger has been used in traditional Chinese, Japanese, and Indian medicine since the 1500s.3 Ginger root is used to treat common conditions like nausea, vomiting, colds, and headaches.
Plant compounds in ginger possess antioxidant, anti-inflammatory, and
antimicrobial properties that are being studied for their potential
benefits in various health conditions.4
Ginger tea can be conveniently enjoyed from tea bags or loose leaves.
However, you can make ginger tea from fresh ginger. To do this, simply
peel and thinly slice a small piece of ginger root. Add the sliced
ginger to a cup of boiling water and let it steep for 5-10 minutes,
depending on your desired strength. Strain the tea and enjoy with an
optional squeeze of fresh lemon.
Sugar-free hot apple cider can be a healthy addition to your holiday
drink list if prefer a low-calorie sweet beverage. It contains no added
sugar and just 10 calories per serving. Sugar-free hot apple cider is
packed with 61 milligrams (mg) of vitamin C, meeting 68% of the recommended daily value.5
Vitamin C is a vital nutrient that plays a crucial role in various
bodily functions, including collagen synthesis, antioxidant defense, and
immune system support.6
You can easily find sugar-free apple cider drink mix packets to mix with
hot water or make your own homemade version with only natural sugars.
To do so, combine no-sugar-added apple juice, cinnamon sticks, cloves, and orange peel slices in a saucepan, simmer until warm and fragrant, and strain into mugs.
Prefer cold apple cider without spices? Sparkling apple cider is a
non-alcoholic and low-calorie alternative compared to other drinks on
this list. At 139 calories per 8-ounce serving, sparkling apple cider
contains no added sugar in some varieties.7
A classic holiday beverage, mulled wine blends the richness of wine with the cozy warm flavors of the season. There is some evidence that moderate wine
consumption, particularly as part of a balanced nutritious diet, can
increase longevity and reduce the risk of cardiovascular disease.8
However, this is not a justification to begin drinking wine if you
choose not to. Wine in particular is lower in calories than some other
beverages on this list, at about 123 calories in a 5-ounce (oz) serving.9
For those who enjoy a glass of wine, mulled wine offers the beneficial
plant compounds found in wine and spices. To make mulled wine at home,
combine wine with warming spices like cinnamon, cloves, and star anise, add orange slices and a touch of sweetener, simmer for 20-30 minutes and strain into mugs.
Hot chocolate can be considered a moderate choice among holiday
beverages. While it offers comforting warmth and a delightful flavor,
its nutritional value and potential health effects vary depending on the
ingredients and preparation methods.
On the positive side, hot chocolate can be a source of antioxidants and nutrients, particularly when made with dark chocolate and milk. Dark chocolate contains antioxidants that may help protect cells from damage. Milk provides calcium, vitamin D, and protein, which are essential nutrients for bone health and overall well-being.
However, hot chocolate can also be high in sugar and calories,
especially when prepared with sweetened chocolate blends and added
toppings like whipped cream and marshmallows. For healthier hot
chocolate, make it with unsweetened cocoa powder with a high cocoa
content. Use low-fat or skim milk or unflavored plant-based milk,
a little sweetener, and limit or avoid sugary toppings. You can also
add optional ingredients like vanilla extract, ground cinnamon, or chili
powder.
A classic holiday drink, eggnog is made with milk, cream, eggs, sugar,
and spices. Sometimes alcohol like rum or brandy is added for a little
kick. This combination provides a rich source of fats and carbohydrates,
contributing to a high calorie and sugar content.
A 1-cup serving of eggnog provides 224 calories, 11 grams (g) of fat,
and 20 g of sugar, according to the U.S. Department of Agriculture
(USDA).10
However, the calorie content in homemade eggnog recipes varies from
about 300 to 400 calories, and some can be almost double that with
ingredients like caramel syrup.
To lighten up eggnog, replace whole milk with low-fat or skim milk or
lower calorie plant-based milk. Omit the heavy cream or use fat-free
half-and-half. Reduce the amount of sugar or use no-calorie sweeteners like stevia or monk fruit extract.
While holiday drinks from coffee shops like Starbucks and Dutch Bros offer enticing flavors and festive cheer, these beverages can be a calorie and sugar bomb if not carefully customized and consumed in moderation.
For instance, Starbucks' Peppermint Mocha contains anywhere from 240 to
540 calories, depending on the beverage size. The venti size packs 68 g
of sugar, about 16 teaspoons. Dutch Brothers' Snow Cap Freeze contains a
whopping 530 to 930 calories and 75 to 131 g of sugar. For reference,
it's recommended to limit daily added sugar intake to 25-36 g.11
To make coffee shop holiday drinks healthier, firstly opt for smaller
sizes. Ask for one pump of syrup (as opposed to the standard 3 to 4) and
choose non-fat or lower-fat milk alternatives. Avoid whipped
cream, sprinkles, and other sugary toppings that add extra calories and
sugar.