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The healthiest supermarket wines to drink this Christmas – including red, white, bubbly and alcohol-free

WE all know that alcohol is bad for us.

Not only does it give us a pounding headache and ‘hangxiety‘ the morning after, it can also cause long-term health problems.

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Many people crack open a bottle of wine at Christmas, but which is the healthiest type?[/caption]

Heavy drinking wreaks havoc on the brain, heart, liver and pancreas, and increases our risk of several types of cancer.

That’s why the NHS advises us not to drink more than 14 units (about one and a half bottles of wine) a week.

That said, several studies have shown that some booze, particularly vino, could actually provide some benefits.

Researchers at Queen’s University Belfast found drinking red wine could cut your risk of developing dementia by up to a third — if you also eat the odd square of dark chocolate and drink tea.

And scientists at the University of Leicester say the chemical resveratrol, found in red wine, may help protect against cancer.

They are even trialling a preventative bowel cancer pill made from the stuff.

But don’t go glugging willy-nilly over Christmas as it’s important to choose the right bottles, experts warn.

Registered dietitian Nichola Ludlam-Raine and nutritionist and best-selling author Rhiannon Lambert reveal their healthiest picks.

RED WINE

“For the healthiest choice, go for red wines with high antioxidant content and lower sugar levels,” Nichola says.

“Wines made from thick-skinned grapes like cabernet sauvignon, pinot noir, and merlot are often higher in polyphenols.”

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    “If you’re watching your sugar intake, steer clear of shiraz and port and opt for ‘dry’ or ‘extra dry’ varieties, as these usually contain less than 1g of sugar per glass,” Rhiannon adds.

    Many French, Spanish, and Italian reds are in this category.

    “Lower sugar levels in wine can be helpful for people managing insulin sensitivity or aiming to avoid sugar-induced energy crashes, as well as keeping to the NHS recommended 30g of sugar a day,” she says.

    Affordable examples available in supermarkets include Campo Viejo Rioja (£7.50 from Asda) or 19 Crimes Cabernet Sauvignon (£9.15 from Iceland).

    For a non-alcoholic option, try Torres Natureo Red (£6 from Ocado), which retains the flavours of red wine without the alcohol.

    Campo Viejo Rioja, £7.50 from Asda, and 19 Crimes Cabernet Sauvignon, £9.15 from Iceland

    If your budget can stretch, drink organic wines as this will improve the health benefits.

    Rhiannon says: “Organic or biodynamic wines are often made without artificial pesticides or sulphites and are less processed,” she adds.

    “They may also have higher levels of natural polyphenols.”

    WHITE WINE

    On average, dry white wine contains approximately 1.4g of sugar per 175ml glass, according to Rhiannon.

    “This makes them slightly higher in sugar than red wines,” she adds.

    “The sugar in wine comes from the natural sugars in grapes, and the amount remaining after fermentation, known as residual sugar, varies depending on the type of wine and wine making process.

    “Wines labelled as ‘dry’ generally have the least residual sugar of all white wines.

    “Opting for dry whites like sauvignon blanc or chardonnay can be an excellent choice to minimise fluctuations in blood sugar levels.”

    Choosing a taller, slimmer glass can create the illusion of a larger drink, helping you feel more satisfied

    Rhiannon LambertNutritionist

    Despite having a slightly higher sugar content than red wine, white varieties often contain slightly less alcohol.

    They could also play a small role in aiding digestion.

    “While red wine is understood to be more beneficial to our gut health than white wine, dry white wines, particularly sauvignon blanc and pinot grigio, are known for their acidity, which not only enhances their flavour but may also aid digestion when paired with meals,” the expert says.

    “The acidity in wine is thought to help stimulate the production of gastric juices.

    “But it’s important to remember that red wine contains more antioxidants, such as resveratrol and catechins, which may provide added health benefits.

    “It’s also worth remembering, the differences between red and white wines in terms of sugar, calories, and overall health benefits are relatively small.

    “Ultimately, moderation is key when it comes to wine consumption, regardless of the type, as over-consumption can outweigh any potential benefits.”

    Tesco Finest Sauvignon Blanc (£8) and McGuigan Zero Sauvignon Blanc (£4 from Sainsbury’s)

    If you are drinking white this Christmas, Rhiannon recommends Tesco Finest Sauvignon Blanc (£8), which is “dry and crisp with minimal residual sugar”, or Sainsbury’s Taste the Difference Pinot Grigio (£8.25).

    Another good option, according to the expert, is Aldi‘s Specially Selected Chablis (£9.99), which is “elegant, dry, and lower in sugar”.
    £9.99.

    But if you want a glass of something booze-free, why not try McGuigan Zero Sauvignon Blanc (£4 from Sainsbury’s)?

    And if you can, like red, consider organic varieties that are made without synthetic pesticides or sulphites.

    BUBBLY

    Whether it’s on Christmas morning or welcoming in 2025, December is a great time of year to crack open a bottle of bubbly.

    Champagne, Prosecco and Cava are all popular sparkling wines, each with distinct production methods.

    If you’re after one with the least amount of sugar, look for the word ‘brut’ on the bottle.

    “It is French for ‘dry, raw or unrefined’ and means it will have less sugar,” Rhiannon says.

    Aldi’s Specially Selected Chablis (£9.99) and Freixenet 0.0% Alcohol-Free Sparkling Wine (£5 from Tesco)

    Cava, Spain’s sparkling wine, is made using the traditional method, like Champagne, where secondary fermentation occurs in the bottle.

    It offers a similar flavour profile to Champagne but at a more affordable price, and often with lower sugar contents in brut or extra brut styles. 

    “Whatever fizz you decide on, brut or extra brut will generally have the lowest sugar and calorie content, making them the best choices for those mindful of sugar intake while still enjoying the festive bubbles,” Rhiannon says.

    Pairing wines with a balanced meal can help reduce their impact on blood sugar levels

    Rhiannon LambertNutritionist

    Champagne is generally the most expensive of the three due to its prestigious production methods and the labour-intensive process of ageing.

    “However, nutritionally, there’s not much difference between Champagne, Prosecco, and Cava, so choosing the best option comes down to personal preference,” the expert adds.

    If you’re shopping in Waitrose, then Blanc de Blancs Brut Sparkling Wine (£26.99) has “great flavour and low sugar levels”.

    You could also try Aldi’s Prosecco Superiore DOCG Brut (£6.25) or Tesco’s Finest Premier Cru Champagne Brut (£25).

    “Non-alcoholic bubbly and wines are becoming more popular at the moment due to their improved taste and quality, providing a great alternative for those who want the experience of fizz or wine without the alcohol,” Rhiannon says.

    “However, non-alcoholic wines tend to contain more sugar than their alcoholic counterparts in order to replicate a similar taste profile, so they may not be the best option for people who need to manage blood sugar levels.

    “Yet due to their low alcohol content, their calorie content is lower.”

    The healthiest wines in UK supermarkets

    RED

    • Campo Viejo Rioja (£7.50 from Asda)
    • 19 Crimes Cabernet Sauvignon (£9.15 from Iceland)
    • Torres Natureo Red (£6 from Ocado)

    WHITE

    • Tesco Finest Sauvignon Blanc (£8)
    • Sainsbury’s Taste the Difference Pinot Grigio (£8.25)
    • Aldi’s Specially Selected Chablis (£9.99)
    • McGuigan Zero Sauvignon Blanc (£4 from Sainsbury’s)

    BUBBLY

    • Blanc de Blancs Brut Sparkling Wine (£26.99 from Waitrose)
    • Aldi’s Prosecco Superiore DOCG Brut (£6.25)
    • Tesco’s Finest Premier Cru Champagne Brut (£25)
    • Freixenet 0.0% Alcohol-Free Sparkling Wine (£5 from Tesco)

    For a healthy alcohol-free bubbly, try Freixenet 0.0% Alcohol-Free Sparkling Wine (£5 from Tesco).

    Whatever you choose, remember “moderation is key”, Rhiannon says.

    “Plus, pairing wines with a balanced meal can help reduce their impact on blood sugar levels,” she adds.

    “Portion sizes are also important to keep in mind.

    “Choosing a taller, slimmer glass can create the illusion of a larger drink, helping you feel more satisfied.

    “Stick to 100ml to 125ml per serving and limit yourself to no more than two or three drinks at a time to enjoy your wine in a healthier way.”

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    My child failed his first year of college. We're not sure when or if he's going back, but I'll support his decision.

    The author (not pictured) says he isn't sure whether her son will return to college.
    • After his first two semesters of college, my son is on academic suspension.
    • Right now, he's working in a bakery while he decides what he want to do next.
    • We're not sure if he'll return to school, but I'll support him in his decision.

    My darling son's college career has been on hiatus for a year, and his GPA is at the bottom of a deep well. What's a caring parent to do?

    The heavy words "academic suspension" are nothing any parent or student wants to see on their record. But after two disastrous semesters, he was suspended for a semester — and he hasn't shown any inclination to return. Since he's lost his scholarship, probably for good, it will be an expensive return to campus.

    Here's what I'm doing to support my son better as he takes charge of his life.

    I didn't see there could be another path for him

    My generation was taught that going to college is the best way to ensure a secure, well-paying job. I also learned that a college education is a way to become more well-rounded. I thought it was a given that he would go to college and then have a career.

    I passed these ideas along to my son. He was enrolled in college preparatory courses, and in middle and high school, the teachers also emphasized how important a college education would be to his future. But there was a discrepancy between what he was being told and what he saw in real life.

    My son watched as his parents, both journalists with college degrees, struggled with temporary furloughs, weird hours, beau coups of stress, a relocation, and my recent layoff. Our jobs were neither secure nor particularly well-paying.

    The YouTubers whose videogame playthroughs he watched didn't necessarily need a college degree to do what they did, either — though some of them do have them — and they were making a decent living doing something they enjoy.

    I wanted my son to be able to live safely, comfortably, and independently in an indifferent, cold world. But now, looking back, I worry I pushed him too hard in the direction I wanted him to go when he hesitated because I didn't see that there was another path for him.

    I'm finally listening to my son

    He gave lip service during his senior year of high school about wanting to go to college but was noncommittal on many of the details. That should have been my first clue he may not be sure, yet I still dragged him to various college tours, thinking it would get him excited about going. What my son remembered the most about those trips was the heat of southern Georgia in August and being appalled the campus tour guide hadn't tried crepes until college.

    When his indifference continued, I told him to sign up for a local community college and suggested a major based on his love of food and nutrition: chemistry. He complied. Naturally, chemistry is one of the courses he failed in his first semester. Basically, I contributed to the situation we now find ourselves in — I'm no "Mother of the Year" candidate.

    During the school year, he told me that things were fine, even when they weren't. I took it as truth, because it's what I wanted to hear. But now, I'm really listening. It seems like an obvious step, doesn't it? Our communication had suffered because my son was telling me what he thought I wanted to hear instead of the truth. He'd gone to college because he didn't want to disappoint me.

    He's learning by doing what he enjoys

    Plenty of well-known people have hit pause on college and gone on trips overseas to "find themselves." My son is having to find his place in the world while working at a bakery.

    He seems to be enjoying most of it. In his free time after work, he cooks banana nut bread, muffins, and cookies. Cooking is both an art and a science, something he's enjoyed since taking culinary classes in high school before the pandemic brought those courses to an end.

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    I still think college while he is still young is the best option for his future. But what's more important is what he thinks, and it's apparent that despite all the sales pitches, he hasn't been sold on the idea of college.

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