A colorful frozen cocktail or creamy after-dinner drink may taste harmless, but some mixed drinks contain several servings of alcohol, large amounts of added sugar and hundreds of calories.
The truth is that no alcoholic drink is completely risk-free. Alcohol itself—not just the sugar surrounding it—is linked to liver disease, heart disease, high blood pressure, stroke and several cancers. Even drinking less than one alcoholic beverage per day can increase the risk of certain cancers, according to the Centers for Disease Control and Prevention.
However, some cocktails are harder on the body than others because they combine multiple shots of liquor with sugary syrups, soda, juice, cream or oversized portions.
Despite its name, a Long Island iced tea usually contains no tea. It commonly combines vodka, rum, gin, tequila and orange liqueur, followed by sour mix and cola.
Depending on the recipe and serving size, one glass can contain several standard drinks. That means a person may consume far more alcohol than expected before ordering a second round.
The health implications: A high dose of alcohol consumed quickly raises the risk of impaired judgment, falls, crashes, vomiting and alcohol poisoning. It also places an immediate burden on the liver and may cause blood sugar to rise and then fall.
Try instead: Order a single shot of vodka or tequila with sparkling water, plenty of ice and fresh lime. Ask the bartender to use a measured 1.5-ounce pour.
A traditional piña colada contains rum, pineapple juice and cream of coconut. Restaurant versions may be especially large and can contain hundreds of calories along with a substantial amount of sugar and saturated fat.
The health implications: The combination of alcohol, added sugar and creamy ingredients can contribute to excess calorie intake, weight gain, elevated triglycerides and poor blood sugar control when consumed regularly. Frequent intake of sugary beverages is associated with obesity, type 2 diabetes, heart disease, fatty liver disease, tooth decay and gout, according to the CDC.
Try instead: Choose coconut-flavored sparkling water with a single shot of rum, a splash of pineapple juice and lime. You will keep the tropical flavor while eliminating most of the cream and added sugar.
Made with vodka, coffee liqueur, Irish cream and sometimes ice cream, chocolate syrup or whipped cream, a mudslide is closer to a milkshake than a standard cocktail.
The health implications: This drink can deliver alcohol, saturated fat, sugar and a large number of calories at once. Because it tastes like dessert, it may also mask the strength of the alcohol and make it easier to drink quickly.
Try instead: Order an iced coffee with a splash of milk, cinnamon and either one shot of liquor or no alcohol. For a mocktail, mix cold brew with unsweetened almond milk and a small amount of vanilla extract.
A basic margarita can be relatively simple, but frozen restaurant versions often contain premade mixes, fruit syrups and oversized pours. Some glasses are large enough to hold multiple servings.
The health implications: Excess sugar adds calories without making the alcohol safer. The alcohol may disrupt blood sugar regulation, while a salted rim can add unnecessary sodium for people managing high blood pressure.
Try instead: Request tequila, fresh lime juice, sparkling water and a small splash of orange juice. Skip the sugary mix and ask for only half the rim to be salted—or leave it unsalted.
Classic daiquiris contain rum, lime and a modest amount of sweetener. Frozen strawberry and other flavored versions may contain much more syrup, fruit concentrate or premade mix.
The health implications: A sweet frozen drink can be consumed quickly, especially in hot weather. Alcohol increases urination and contributes to fluid loss, but drinking water or an electrolyte beverage does not cancel alcohol’s effects or reliably prevent a hangover, notes the National Institute on Alcohol Abuse and Alcoholism.
Try instead: Choose a classic daiquiri made with one measured shot of rum, fresh lime and a small amount of sweetener. Another option is sparkling water with muddled strawberries and lime, with or without alcohol.
A Mai Tai may contain two types of rum, orange liqueur, almond syrup and lime juice. Some restaurant recipes add fruit juices and even more rum.
The health implications: Multiple liquors can turn one cocktail into two or more standard drinks. The sweet ingredients can conceal the taste of alcohol, making it difficult to judge how much you have consumed.
Try instead: Order one light rum with club soda, lime and a splash of pineapple or orange juice. Ask that no additional syrup be added.
The Hurricane is traditionally made with rum, fruit juice, syrup and sometimes grenadine. It is frequently served in a large glass that may contain multiple shots.
The health implications: The combination of a large serving, high alcohol content and sugary mixers makes it easy to cross into binge-drinking territory. The CDC defines binge drinking as four or more drinks for women or five or more for men on one occasion. A single oversized cocktail may represent more than one drink. One standard drink contains about 1.5 ounces of 80-proof liquor, according to the CDC’s standard-drink guidance.
Try instead: Mix one shot of rum with sparkling water, fresh citrus and a small splash of passion-fruit juice.
An espresso martini commonly includes vodka, coffee liqueur, espresso and sweetener. Its combination of alcohol and caffeine can create a misleading feeling of alertness.
The health implications: Caffeine does not sober you up or lower your blood-alcohol level. It may make you feel less tired while your coordination and judgment remain impaired. Consuming this drink late at night may also worsen sleep quality.
Try instead: Order decaffeinated espresso shaken with ice, cinnamon and a small amount of milk. If you want alcohol, use one measured shot and skip the sugary coffee liqueur.
Vodka and energy drinks remain popular because caffeine can temporarily reduce the sleepy feeling associated with alcohol.
The health implications: Feeling more awake can encourage someone to keep drinking even though alcohol-related impairment continues. The combination may also cause a racing heartbeat, anxiety, dehydration and poor sleep, particularly in people sensitive to caffeine.
Try instead: Combine one shot of liquor with flavored sparkling water and citrus. Avoid using an energy drink as a mixer.
Black adults are not biologically destined to experience worse effects from cocktails. However, conditions including high blood pressure, diabetes, stroke and certain forms of liver disease already place a disproportionate burden on many Black communities because of differences in access to care, neighborhood resources, stress and other social factors.
Regularly drinking cocktails high in alcohol, sugar and calories may make these conditions harder to manage. Alcohol can also interact with blood-pressure medicines, diabetes treatments, sleeping pills, anxiety medications, antihistamines and pain medicines. For example, mixing alcohol with opioids or sedatives can dangerously suppress breathing, while combining alcohol with acetaminophen may damage the liver. Anyone taking medication should ask a doctor or pharmacist whether alcohol is safe.
If you choose to drink, these strategies can reduce—but not eliminate—the risk:
People who are pregnant, younger than 21, taking medications that interact with alcohol, recovering from alcohol use disorder or living with certain medical conditions should avoid alcohol completely.
The “worst” cocktails are generally those that contain multiple shots, oversized portions, sugary mixers and creamy ingredients. But replacing a piña colada with vodka soda does not make alcohol healthy—it simply reduces some of the extra sugar, calories and fat.
Your lowest-risk choice is a zero-proof drink such as sparkling water with lime, unsweetened iced tea, a fruit-and-herb spritzer or a mocktail without added syrup. If you do drink alcohol, smaller portions, less sugar and fewer drinks matter more than choosing a cocktail with a healthy-sounding ingredient.
Drinking less—or not drinking at all—is better for your health than drinking more. Excessive alcohol use contributes to approximately 178,000 deaths each year in the United States, according to the CDC.
By subscribing, you consent to receive emails from BlackDoctor.com. You may unsubscribe at any time. Privacy Policy & Terms of Service.
