With holiday parties, office gatherings, and family dinners, December comes with a lot more alcohol than usual, and a lot more sugar hiding in the glass. To help break down the sugar intake, nutrition experts at Ben’s Natural Health explore how to get smarter about your Christmas cocktails.
Most traditional cocktails are heavily sugar-laden due to sweet mixers like juices, sodas, syrups, and liqueurs, making drinks like Piña Coladas, Cosmopolitans, Long Island Iced Tea, Daiquiris, or Mai Tais surprisingly high in sugar, sometimes as much as several slices of cake, while even “healthier” choices can have hidden sugars. Simple spirits (vodka, gin, whiskey) have no sugar, but the additions dramatically change the profile, contributing to health issues, though lower-sugar options (vodka soda, fresh lime) are available.
Why Cocktails are Sugary
- Sweet mixers: Cranberry juice, tonic water, and sodas add significant sugar.
- Liqueurs & Syrups: Triple Sec, Kahlua, and flavored syrups are pure sugar.
- Hidden sugars: Ready-to-drink (RTD) cocktails and some pre-mixed options contain massive amounts of sugar and calories.
How to Reduce Sugar in Cocktails
- Choose clear spirits: Vodka, gin, tequila, and whiskey have zero sugar.
- Opt for sugar-free mixers: Soda water, diet sodas, or fresh lime/lemon juice instead of juice blends.
- Ask for less sweet versions: Request a “skinny” or less-sweetened drink.
- Try lower-sugar alternatives: Vodka soda with mint, or a tequila with fresh lime.
“Most Christmas cocktails are doing two hard things at once,” said a nutrition expert at Ben’s Natural Health. “You’re asking your liver to clear both ethanol and a dessert’s worth of sugar. That combination is tough on blood sugar, energy, and long-term health. That’s why managing drinking habits during holidays is especially important.”
3 Festive Cocktails That Are Kinder to Your Blood Sugar
Nutritionists share these smart tips to control your blood sugar, along with the Christmas drinks that won’t risk anyone’s health:
1. Bourbon Eggnog: Make It a Mini “Cheeseboard Dessert.”
Why it’s tricky: An 8-oz glass can hide 20–21g of sugar (around 5 teaspoons) plus a lot of cream.
When to drink it: Treat eggnog as your single dessert course, not an all-night sipper.
Pair it with:
- A few cheese and nut bites instead of cake: think hard cheese (cheddar, manchego) with walnuts or pecans.
- A couple of orange slices or berries, if you want something sweet that still brings fiber.
- Ask for a “small pour” in a rocks glass instead of a mug.
2. White Chocolate Peppermint Martini: Pair with Dark Chocolate, Not Candy Canes
Why it’s tricky: Around 40 g of sugar (10 teaspoons) in one glass, especially with the candy-cane rim.
When to drink it: A final act – your “Christmas curtain call” drink after dinner.
Pair it with:
- 1–2 squares of dark chocolate (70%+) instead of more white chocolate desserts.
- Or a simple espresso on the side if you want the café-dessert vibe without extra sugar.
- Ask the bartender to rim only half the glass with crushed candy cane — it still looks festive, but every sip isn’t coated in sugar.
3. Christmas in the City (Manhattan-Style): Serve with the Savory Course
Why it’s friendlier: A Manhattan-style cocktail usually sits around 4–5 g of sugar per ounce, mostly from sweet vermouth.
When to drink it: This works well as a pre-dinner drink with salty nibbles or a sipper with the main course.
Pair it with:
- Charcuterie, olives, or roasted nuts — all salty, fat-rich, and good at slowing digestion.
- A steak, roast, or mushroom main: protein + fiber + healthy fats blunt the effect of the vermouth.
- Keep it classic and stirred: bourbon/rye, sweet vermouth, bitters — no added syrups.
- If you want even less sugar, ask for a “perfect Manhattan” (half sweet vermouth, half dry).
Blood Sugar Advice from A Nutrition Expert
“If you love Christmas cocktails, think in pairings and roles, not just ingredients,” the nutritionist said. “Have the really sugary drinks with food, not alone; match spirit-forward cocktails with salty, protein-rich snacks; and choose one dessert drink for the night instead of three. It’s less about banning anything and more about where that drink sits in the evening.”
This article was created at the WHN News Desk in collaboration with Juliette Moore on behalf of Ben’s Natural Health, a team of doctors, researchers, and dietitians working with the latest research to formulate high-quality, scientifically proven, and clinically effective supplements to provide effective support for your health.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
