The effects of alcohol on PCOS (Polycystic Ovary Syndrome) may differ based on the type of alcoholic beverage you choose to drink. So if you’re wondering what are the best and worst alcoholic drinks for PCOS, this article is just for you.
While it appears that there are more disadvantages than benefits to drinking alcohol for PCOS (you can find out why in my in-depth article ‘Does Alcohol Affect PCOS & How? All You Need To Know‘), I believe that an occasional drink with your family or friends can still be a part of a healthy balanced lifestyle.
However, not only the quantity and frequency will have an impact on your condition, but also the type of alcohol you choose. Since there is no alcoholic drink that can be considered ‘beneficial’ for PCOS, I’ll provide you with the best and worst options in relation to PCOS so you can make an informed decision next time you decide to have a drink.
| serving size | alcohol % | calories | carbs | congeners | for PCOS? | |
|---|---|---|---|---|---|---|
| Vodka | 1.5 fl oz | 40 % | 97 kcal | 0 g | low | ✓ |
| Tequila | 1.5 fl oz | 40 % | 97 kcal | 0 g | low | ✓ |
| Gin | 1.5 fl oz | 40 % | 97 kcal | 0 g | low | ✓ |
| Dry Wine | 5 fl oz | 12 % | 125 kcal | 2-4 g | low-high | ✓ |
| Champagne | 5 fl oz | 12 % | 125 kcal | 2-4 g | low | ✓ |
| Beer | 12 fl oz | 4 % | 153 kcal | 13 g | high | ✕ |
| Hard Cider | 12 fl oz | 5 % | 190 kcal | 21 g | high | ✕ |
| Whiskey | 1.5 fl oz | 40 % | 105 kcal | 0 g | high | ✕ |
| Rum | 1.5 fl oz | 40 % | 97 kcal | 0 g | high | ✕ |
| Cocktails | 4-8 fl oz | 12-40 % | 180-568 kcal | 13-32 g | low-high | ✕ |
Best alcoholic drinks for PCOS:
- Vodka
- Silver tequila
- Gin
- Dry wine
- Brut champagne
1. Vodka
Vodka is a clear liquor that can be made from a variety of plants rich in carbohydrates (potatoes, grains, fruits) through the process of fermentation (when sugars turn into alcohol) and repeated distillation (when alcohol is separated) to achieve neutral flavor, color and aroma. It’s a highly concentrated type of alcohol which is why it’s most commonly added to cocktails or combined with mixers.
Clear liquors, in general, are probably the best alcoholic choice for women with PCOS as they are the lowest in calories, carbohydrates, food additives and congeners (chemical components responsible for most of the hangover symptoms).
Vodka specifically is my personal favorite as it’s basically tasteless and you only need small amounts to feel the booze so you won’t be necessarily adding extra calories. Vodka is actually the lowest in calories (97kcal/serving) and it contains 0 g of carbohydrates which is why it may be one of the better options.
However, this is only true if it’s consumed on its own and not combined with other mixers such as juices, sodas and other sugary drinks. If drinking pure vodka is not your thing, try mixing it with sparkling water and adding some fresh lime or lemon juice with ice (also known as Skinny Bitch).
It’s my go-to ‘cocktail’ when going out and it actually tastes really nice and refreshing. I’ve also found that vodka doesn’t cause such big headaches the next day (in comparison to other alcohol including wine) but only when I don’t mix it with other alcohols. Picking high-quality vodka also seems to be effective in minimizing the hangover symptoms.
I like:
- Grey Goose Vodka (best clean taste)
Is vodka good for PCOS?
In general, vodka is a good alcoholic option for PCOS due to its low calorie, low carbohydrate and low congeners content. However, alcohol may still negatively affect PCOS and therefore its consumption should be limited in women suffering from this condition.
| serving size | alcohol % | calories | carbs | congeners | |
|---|---|---|---|---|---|
| Vodka | 1.5 fl oz | 40 % | 97 kcal | 0 g | low |
2. Silver Tequila
Tequila is another type of clear liquor that is made through the process of fermentation and distillation, however, tequila can only be made from a blue agave plant which gives it its typical flavor and aroma. It is consumed in various ways and many of the most popular cocktails contain tequila as the main ingredient.
The general characteristics of tequila are very similar to vodka since it’s another pure and highly concentrated type of alcohol made through the same process. This means that tequila is another alcoholic beverage that is low in calories, carbohydrates and congeners (silver tequila, 100% agave).
Therefore, it’s also one of the better options for women with PCOS who decide to have an alcoholic drink. However, in comparison to other clear liquors, tequila has a much stronger taste (not for everyone) so it may tempt you to pick a tasty cocktail instead (Tequila Sunrise anyone?).
Unfortunately, in this form, your tequila drink won’t be such a good option anymore and you’ll be significantly increasing your calorie and sugar intake. So if you’re not a fan of pure tequila shots you may want to find a suitable mixer alternative.
Try mixing your tequila with club soda, some fresh grapefruit juice, lime and ice and you’ll have a refreshing cocktail. While I’m personally not a big fan of tequila, my favorite way of drinking it is probably by taking proper shots (salt, lime, tequila) with friends. Just make sure you don’t have too many.
According to many experts, you can easily tell the difference between high-quality (with smooth taste) and low-quality (with burning sensation) tequilas. Even though I’m no tequila expert, I can definitely feel the difference the next morning.
You’re more likely to get a greater headache and experience a much worse hangover from drinking the cheaper and lower-quality tequila variations. So if you decide to go the tequila route, make sure you choose wisely.
I like:
- Casamigos Blanco Tequila (best quality/taste)
Is tequila good for PCOS?
Tequila can be considered a good alcoholic option for PCOS as it’s lower in calories, carbohydrates and congeners than other alcoholic beverages. However, alcohol may still have a negative impact on PCOS and therefore its consumption should be limited in women with this condition.
| serving size | alcohol % | calories | carbs | congeners | |
|---|---|---|---|---|---|
| Tequila | 1.5 fl oz | 40 % | 97 kcal | 0 g | low |
3. Gin
Gin is a popular alcoholic beverage obtained by the same process as other clear liquors (fermentation of grains and repeated distillation). However, in comparison to other clear spirits (such as vodka and tequila), there is an additional step in which other ingredients are added to create the typical botanical flavor.
Juniper berries are the key ingredient responsible for the flavor of gin but other spices, herbs, botanicals or fruits are also commonly added to achieve a unique taste. For this reason, you may find different variations of gin with slightly different flavors to fit your preferences.
Gin, as a clear and highly concentrated liquor, is also low in calories, carbohydrates and congeners which is why it can be considered a good option for women with PCOS. Due to its mild fruity flavor, it can be enjoyed on its own but you will also find a lot of cocktails and mixed drinks with gin.
The most popular is probably gin and tonic and I used to be a fan of this combination, too. However, tonic is just another type of sweet soda that is extremely high in sugars and if you suffer from PCOS, you may want to find a better alternative.
While you might be able to find some sugar-free tonic water options nowadays, they’re usually filled with artificial sweeteners and other food additives (although lower in calories). I suggest switching to some Seltzer water instead and you can always add some fresh fruit or squeeze in some lime juice.
Read more: ‘The Best & Worst Fruits For PCOS (Complete List)‘
If you follow a wholefood-based diet as a part of your PCOS management (naturally low in sugars), you’ve probably restored your taste buds and now you perceive the level of sweetness completely differently. So you might also find that you don’t actually need overly sweetened sodas as mixers to your beverage and that sparkling water works just as well.
I like:
- Tanqueray Gin (best quality/taste)
Is gin good for PCOS?
Gin is considered a good alcoholic beverage for women with PCOS in comparison to other types of alcohol as it’s lower in calories, carbohydrates and congeners. However, since alcohol may still have negative effects on PCOS, its consumption should be limited in women with this condition.
| serving size | alcohol % | calories | carbs | congeners | |
|---|---|---|---|---|---|
| Gin | 1.5 fl oz | 40 % | 97 kcal | 0 g | low |
4. Dry Wine
Wine is a traditional alcoholic beverage made from whole grapes via the process of fermentation (when natural sugars turn into alcohol). It is also one of the most studied alcoholic drinks which have been linked to several health benefits (when drunk in moderate amounts).
The reason why you may want to choose dry wine over other drinks if you suffer from PCOS is that it offers at least some nutritional value in comparison to other types of alcohol.
While most alcoholic beverages are basically empty calories (providing no nutrients, only calories), wine is relatively rich in some beneficial antioxidants and nutrients such as polyphenols (resveratrol, proanthocyanidins), tannins and even some vitamins and minerals.
Those compounds found in wine are also the reason why red wine is sometimes promoted as being ‘healthy’. Since most of the beneficial nutrients are located in the grape skin, their content is naturally higher in red wine in comparison to white wine (red wine is fermented with the skins and white wine without).
Resveratrol, in particular, has been shown to be effective in lowering insulin and androgen levels in women with PCOS when taken as a supplement (1,500 mg/day). However, you would have to consume quite large quantities of red wine (min. 2 L/day) to capture those health benefits which is generally not recommended.
Another good thing about wine is that it’s quite low in sugars (3-4g/serving) as they are fermented into alcohol. However, the content of carbohydrates may largely vary between individual types of wine and brands.
I suggest you stick to dry wines as they tend to have the lowest carbohydrate content (approx 2g/serving) so you won’t be risking any rapid spikes in blood sugar levels contributing to insulin resistance. You can read my previous article ‘PCOS Insulin Resistance Explained & How To Reverse It‘ to learn why it’s important.
When it comes to wine, you also want to pay attention to its quality as many brands tend to contain fillers, colorings and other food additives that you don’t really need in your diet. If you choose organic wine, you’ll also decrease the risks associated with artificial and industrial chemicals used during growing and farming grapes (also associated with hormone imbalances).
I like:
- Bonterra Vineyards Organic Sauvignon Blanc (white/dry)
- Pacific Redwood Organic Pinot Noir (red/dry)
Is wine good for PCOS?
In general, wine can be considered a good alcoholic option for PCOS as it contains more beneficial nutrients and phytochemicals than other types of alcohol. However, women with PCOS are recommended to limit their alcohol consumption as it may negatively affect their condition.
| serving size | alcohol % | calories | carbs | congeners | |
|---|---|---|---|---|---|
| Dry Red Wine | 5 fl oz | 12 % | 125 kcal | 2-4 g | high |
| Dry White Wine | 5 fl oz | 12 % | 125 kcal | 2-4 g | low |
5. Brut Champagne
Champagne is a type of sparkling wine that is made in a similar way as wine (by fermenting grapes). However, in comparison to regular wine, champagne requires an additional step of carbonation (which makes it bubbly).
Since it’s basically a white wine with bubbles, you can expect it to have similar nutritional value and effects as regular wine. You will also find small amounts of antioxidants and polyphenols as in white wine that are associated with health benefits (although red wine contains higher amounts).
It also contains similar amounts of calories and carbohydrates (3-4g/serving), however, you are more likely to find sparkling wines with much higher sugar content as it’s a common practice to add extra sweetness in the final steps of production.
So while champagne and sparkling wines, in general, can be a good alcoholic option for women with PCOS, it is important to look for low–sugar sparkling wines classified as dry or brut champagne (which can be more challenging to find).
It is also suggested that sparkling wines may lead to worse hangover symptoms due to their content of carbon dioxide (the bubbles) that increases the absorption of alcohol into the bloodstream (which can also make you drunk faster).
However, you may get the same effects from consuming other types of alcohol mixed with carbonated drinks (such as coke and sodas) which are additionally also high in sugar. So overall, drinking dry champagne or sparkling wine may still be a better option for you.
I like:
- Ruffino Organic Prosecco (best quality/taste)
Is champagne good for PCOS?
Champagne, prosecco and other types of sparkling wine are a good option for PCOS when compared to other alcoholic drinks. Dry sparkling wines are low in calories and carbohydrates, however, the content of alcohol may still negatively impact PCOS and therefore its consumption should be limited.
| serving size | alcohol % | calories | carbs | congeners | |
|---|---|---|---|---|---|
| Champagne | 5 fl oz | 12 % | 125 kcal | 2-4 g | low |
Worst alcoholic drinks for PCOS:
- Beer
- Hard Cider
- Whiskey
- Dark rum
- Mixed cocktails
1. Beer
Beer is one of the most popular alcoholic beverages consumed in large quantities worldwide. It is traditionally made from cereal grains rich in starches (usually barley, wheat, maize, or rice) through the process of brewing and fermentation.
While beer, in comparison to other ‘empty-calorie alcohols’, contains at least small amounts of nutrients (such as B vitamins and some minerals), in relation to PCOS, it is probably one of the worst options you can choose.
That’s because beer is on the higher-calorie spectrum of alcoholic drinks, but it also contains high amounts of carbohydrates and congeners (found in dark-colored alcohol). It is also the only type of alcohol that naturally contains gluten which could be problematic for some women with PCOS due to its inflammatory effects.
It is no coincidence that beer is sometimes called the ‘liquid bread’ and the truth is that it may have very similar effects on your insulin levels. So for me personally, beer would probably be the last drink I’d go for as there are much better options for PCOS.
However, if you are a true beer lover who just really enjoys the taste, you may want to choose light beer instead which is not only lower in calories but it’s also much lower in carbohydrates and congeners. If gluten is a concern of yours, there are actually a few brands that produce gluten-free beer you might want to try.
Is beer good for PCOS?
In general, beer is not a good alcoholic option for PCOS due to its high calorie and high carbohydrate content. Since it naturally contains gluten, it may increase the levels of inflammation in women with PCOS. Therefore, other types of alcohol with low carbohydrate content may be a better choice.
| serving size | alcohol % | calories | carbs | congeners | |
|---|---|---|---|---|---|
| Regular Beer | 12 fl oz | 4 % | 153 kcal | 13 g | high |
| Light Beer | 12 fl oz | 4 % | 103 kcal | 6 g | low |
2. Hard Cider
Hard cider, also known as apple wine, is an alcoholic beverage produced by the fermentation of whole apples or apple juice. Unlike other traditional fermented beverages (such as wine and beer) cider is commonly blended with other ingredients (extra sugars, fruit juices) after the process of fermentation to achieve the typical sweet and fruity flavor.
While apples are a great source of antioxidants, polyphenols and tannins (also found in the cider) you should keep in mind that most of the commercial cider drinks available are extremely high in sugars and calories overall.
So when it comes to drinking hard cider and PCOS, it is one of the worse drink options as it may negatively impact your blood sugar and insulin levels. But if you do decide to have a cider as your beverage of choice, look for dry hard cider as they tend to be less sweet and lower in carbs overall (although higher in alcohol content).
Also, don’t confuse apple cider with apple cider vinegar as they are two completely different things and apple cider vinegar (non-alcoholic) is actually associated with multiple health benefits which appear to be especially beneficial for PCOS.
Is hard cider good for PCOS?
Hard cider is not a good alcoholic beverage for PCOS as it contains high amounts of calories and carbohydrates that may contribute to weight gain and insulin resistance. Therefore, other types of alcoholic drinks that are naturally low in sugars could be a better option for women with PCOS.
| serving size | alcohol % | calories | carbs | congeners | |
|---|---|---|---|---|---|
| Hard Cider | 12 fl oz | 5 % | 190 kcal | 21 g | high |
3. Whiskey
Whiskey is a dark liquor made from different types of grains (barley, corn, rye, wheat) through the process of fermentation and distillation. After the production, most whiskies are aged in wood containers (usually oak) to mature and achieve their specific aroma.
Even though whiskey, as a type of hard liquor, is relatively low in calories (in comparison to other beverages) and contains no carbohydrates, it may still not be the best option for someone with PCOS due to the high content of congeners (increased because of the aging process).
Congeners are chemical compounds that are created as a byproduct during the process of alcohol making. Some of them can be toxic and according to multiple studies, congeners are responsible for many of the hangover symptoms and headaches the next day.
Additionally, they may increase stress levels in the body and stimulate inflammatory responses which can contribute to worsening some of the PCOS symptoms. Congeners are generally found in dark-colored alcohols and whiskey is actually one of the highest in those chemicals (especially bourbon and scotch). That’s because congeners are also what gives whiskey the typical strong flavor.
For this reason, I suggest sticking to some clear hard liquors (vodka or gin) if you suffer from PCOS as they are generally easier metabolized. However, if you decide to drink whiskey, you may want to choose one that has been distilled to a higher proof and is generally high quality (contain fewer impurities).
The best way to drink whiskey is also on the rocks as mixers such as coke or soda will significantly increase the sugar content. While diet coke may be a better option in terms of calories and carbohydrate content, the high content of artificial sweeteners may also negatively impact your PCOS.
Read more: ‘The Best & Worst Sweeteners For PCOS (Complete List)‘
Is whiskey good for PCOS?
Whiskey is not considered a good alcoholic option for PCOS as it contains high levels of congeners that may have a negative impact on the condition and contribute to worse hangover symptoms. Therefore, other types of alcoholic drinks with low congeners content may be better for women with PCOS.
| serving size | alcohol % | calories | carbs | congeners | |
|---|---|---|---|---|---|
| Whiskey | 1.5 fl oz | 40 % | 105 kcal | 0 g | high |
4. Dark Rum
Rum is another type of dark liquor that is produced by fermenting sugarcane molasses (or sugar juice), distillation and the natural aging process in wood barrels.
The characteristics of rum are, therefore, very similar to whiskey as it uses similar processing techniques. Rum is also on the lower-calorie scale among alcoholic drinks and it is also low in carbohydrates.
However, dark rum is another drink that is one of the highest in congeners (comparable to whiskey) which is why it is not considered a good option for PCOS. The good news is that you can choose white rum instead which naturally contains smaller amounts of congeners and therefore may not cause such negative effects.
Rum is also the main ingredient in many popular cocktails (such as Cuba Libre, Pina Colada, Mojito) that are very calorically dense and extremely high in sugar. However, if you are a fan of rum-based cocktails, try creating your own versions or asking for a sugar-free Mojito which is only made from white rum, soda water, lime, mint and ice.
Is rum good for PCOS?
In general, rum is not a good alcoholic beverage for PCOS due to the presence of high congeners levels. Since congeners are associated with increased hangover symptoms and potential negative effects on PCOS, there might be some better alcoholic options for women suffering from this condition.
| serving size | alcohol % | calories | carbs | congeners | |
|---|---|---|---|---|---|
| Dark Rum | 1.5 fl oz | 40 % | 97 kcal | 0 g | high |
| White Rum | 1.5 fl oz | 40 % | 97 kcal | 0 g | low |
5. Cocktails
Cocktails and mixed drinks, in general, are probably the worst alcoholic option for PCOS as most of them are filled with sugars, sodas, syrups, creams, colorings and other food additives to improve their flavor and appearance.
One cocktail can have up to 568 calories (sometimes even more) which is like a full-on meal but with no nutritional value. The high sugar content (sometimes up to 32 g per drink) of most cocktails will also cause rapid spikes in your blood glucose levels which can be particularly dangerous for someone with impaired glucose tolerance and insulin resistance such as women with PCOS.
Another danger of mixed drinks and cocktails is that they oftentimes contain several servings of alcohol in one drink (usually 2-3 shots) increasing the risks of alcohol overconsumption and all of its negative effects on health.
Additionally, many of the popular cocktails contain different types of alcohol (hello Long Island) which is considered the worst in terms of the following hangover experience.
One of the reasons why it’s not recommended to mix different alcohols is that they all contain different types of congeners and their combination may even increase the severity of hangover symptoms, headaches and stomach irritation.
Luckily, if you are a cocktail lover who’s not ready to give up on this form of pleasure, there might be some PCOS-friendly cocktail options for you that you can happily enjoy (in moderation).
| serving size | alcohol % | calories | carbs | congeners | |
|---|---|---|---|---|---|
| Cocktails | 4-8 fl oz | 12-40 % | 180-568 kcal | 13-32 g | low-high |
PCOS-friendly cocktails & mixed drinks:
- Skinny bitch – vodka, soda water, lime, ice
- Mojito – white rum, soda water, lime juice, mint, ice
- Dry Martini – vodka/gin, dry vermouth, olive, ice
- Gin & Sheltzer – gin, Seltzer soda, lime, ice
- Tequila Paloma – tequila, sparkling water, pink grapefruit juice, lime, ice
Resources:
- Banaszewska, B., Wrotyńska-Barczyńska, J., Spaczynski, R. Z., Pawelczyk, L., & Duleba, A. J. (2016). Effects of Resveratrol on Polycystic Ovary Syndrome: A Double-blind, Randomized, Placebo-controlled Trial. The Journal of clinical endocrinology and metabolism, 101(11), 4322–4328. https://doi.org/10.1210/jc.2016-1858
- Bertelli, A. A., & Das, D. K. (2009). Grapes, wines, resveratrol, and heart health. Journal of cardiovascular pharmacology, 54(6), 468–476. https://doi.org/10.1097/FJC.0b013e3181bfaff3
- Jung, A., Jung, H., Auwärter, V., Pollak, S., Farr, A. M., Hecser, L., & Schiopu, A. (2010). Volatile congeners in alcoholic beverages: analysis and forensic significance. Rom J Leg Med, 18(4), 265-70.
- Lukić, I., Jedrejčić, N., Ganić, K. K., Staver, M., & Peršurić, Đ. (2015). Phenolic and Aroma Composition of White Wines Produced by Prolonged Maceration and Maturation in Wooden Barrels. Food technology and biotechnology, 53(4), 407–418. https://doi.org/10.17113/ftb.53.04.15.4144
- Rodda, L. N., Beyer, J., Gerostamoulos, D., & Drummer, O. H. (2013). Alcohol congener analysis and the source of alcohol: a review. Forensic science, medicine, and pathology, 9(2), 194–207. https://doi.org/10.1007/s12024-013-9411-0
- Rohsenow, D. J., Howland, J., Arnedt, J. T., Almeida, A. B., Greece, J., Minsky, S., Kempler, C. S., & Sales, S. (2010). Intoxication with bourbon versus vodka: effects on hangover, sleep, and next-day neurocognitive performance in young adults. Alcoholism, clinical and experimental research, 34(3), 509–518. https://doi.org/10.1111/j.1530-0277.2009.01116.x
- Verster J. C. (2008). The alcohol hangover–a puzzling phenomenon. Alcohol and alcoholism (Oxford, Oxfordshire), 43(2), 124–126. https://doi.org/10.1093/alcalc/agm163
