Four Loko is an alcoholic beverage that has developed a reputation for having high amounts of sugar and caffeine. The combination of alcohol, sugar, and caffeine in Four Loko has caused some health concerns. This article will analyze how much sugar is actually in Four Loko and whether it truly contains high sugar levels.
What is Four Loko?
Four Loko is an alcoholic malt beverage originally made by the company Phusion Projects. It debuted in 2005 and was marketed as a drink that combined alcohol, caffeine, and other stimulants. The original formulation of Four Loko contained 12% alcohol along with caffeine, taurine, guarana, and wormwood (absent in later formulations).
Four Loko came in a variety of fruity flavors such as watermelon, blue raspberry, lemonade, mango, grape, orange blend, fruit punch, strawberry lemonade, peach, lemon berry, cranberry lemonade, and margarita. The combination of alcohol, caffeine, and sweet flavors made it popular among younger drinkers.
After safety concerns around combining alcohol and caffeine emerged, the U.S. Food and Drug Administration warned companies that they had to remove stimulants like caffeine from alcoholic drinks. As a result, Phusion Projects reformulated Four Loko, removing caffeine, guarana, and taurine in 2010. The alcohol content was also reduced to either 6% or 12% depending on state regulations.
Four Loko Nutrition Facts
Here are the nutrition facts for a 23.5 oz can of Four Loko, with 12% alcohol content:
| Serving Size | 1 can (23.5 fl oz) |
|---|---|
| Amount Per Serving | |
| Calories | 280 |
| Total Fat | 0 g |
| Sodium | 280 mg |
| Total Carbohydrate | 39 g |
| — Sugars | 31 g |
| Protein | 0 g |
As you can see from the nutrition information, a 23.5 oz can of Four Loko contains 31 grams of sugar. It does not contain any fat, protein, or other nutrients – just carbohydrates from added sugars.
How Much Sugar is in a Four Loko?
So exactly how much sugar is in one can of Four Loko? Let’s break it down:
- There are 31 grams of sugar in each 23.5 oz can
- There are 4 grams of sugar in 1 teaspoon of regular granulated sugar
- So 31 grams of sugar is equal to about 7.75 teaspoons of sugar
This means there are roughly 8 teaspoons of sugar in a single can of Four Loko. For comparison:
- A 12 oz can of Coca-Cola has 39 grams or about 9.75 teaspoons of sugar
- A 20 oz bottle of Mountain Dew has 77 grams or about 19.25 teaspoons of sugar
So while Four Loko does not quite have as much sugar as some other popular soft drinks, a single can still contains a very high amount of added sugars.
Is Four Loko High in Sugar?
Knowing how many grams and teaspoons of sugar are in Four Loko, the next question is – does this qualify as a high amount of sugar?
The American Heart Association recommends that adult men consume no more than 36 grams or 9 teaspoons of added sugars per day. For women, the recommended limit is 25 grams or 6 teaspoons per day.
So a single 23.5 oz can of Four Loko exceeds these daily recommended sugar limits for adult men and women significantly. Consuming a can of Four Loko also supplies more than 100% of the recommended daily sugar intake.
The World Health Organization recommends limiting added sugars even further, to just 25 grams or 6 teaspoons per day for adults. From this perspective, a single can of Four Loko provides well over 100% of recommended daily added sugar intake.
Most health authorities recommend limiting sugar-sweetened beverages like soda and energy drinks for this reason. The high amounts of added sugars can promote obesity, diabetes, heart disease, and other chronic health conditions.
So with 31 grams of sugar in one can, Four Loko would definitely be characterized as a high sugar beverage compared to recommended daily intakes.
Strategies for Consuming Less Sugar
If you want to avoid excessive sugar intake from drinks like Four Loko, here are some tips:
- Dilute sugary alcoholic drinks with seltzer or water to reduce the sugar content
- Opt for low-sugar or sugar-free mixers like diet soda or seltzer rather than sugary juices and sodas
- Choose alcoholic drinks made with sugar-free flavors to minimize added sugars
- Be mindful of serving size – limit yourself to 12 oz of beer or 5 oz of wine to reduce sugar quantity
- Sip your drink slowly to make it last longer rather than guzzling it quickly
- Add extra ice to water down sugary mixed drinks
- Keep track of your added sugar intake daily to avoid overdoing it
Being more mindful about added sugars, reading nutrition labels, and taking steps to minimize sugar intake from mixers and drinks allows you to reduce your sugar consumption.
Potential Health Effects of High Sugar Alcoholic Drinks
Why exactly is consuming high amounts of added sugars worrisome, especially from alcoholic beverages? Here are some of the potential health effects to be aware of:
- Weight gain – Drinks high in added sugars like Four Loko can promote obesity.
- Fatty liver disease – High sugar intake combined with alcohol contributes to fat buildup in the liver.
- Type 2 diabetes – Too much sugar can increase insulin resistance and diabetes risk.
- High blood pressure – Excess sugar intake is linked to higher blood pressure.
- Heart disease – Added sugars increase unhealthy cholesterol levels and inflammation.
- Tooth decay – Sugar feeds harmful oral bacteria that corrode tooth enamel.
- Addiction – Sugary drinks light up reward pathways in the brain, promoting cravings.
While moderate alcohol intake may offer some potential benefits, the combination of excessive added sugar and alcohol can negate any advantage. It’s smart to be mindful of limiting sugary cocktail mixers and drink ingredients.
Does Mixing Energy Drinks with Alcohol Increase Sugar?
One modern practice that has raised health concerns is mixing caffeinated energy drinks with alcohol. While the original formulations of beverages like Four Loko contained stimulants, many people now mix separate energy drinks with liquor.
Popular energy drink mixers like Red Bull, Monster, Rockstar, and AMP contain high amounts of added sugars along with caffeine, vitamins, and other ingredients. For example, here are the sugar levels in common energy drinks:
| Energy Drink | Serving Size | Grams of Sugar |
|---|---|---|
| Red Bull | 8.4 oz | 27g |
| Monster | 16 oz | 54g |
| Rockstar | 16 oz | 62g |
| AMP | 16 oz | 58g |
Adding one of these high-sugar energy drinks to a shot of liquor or cocktail can drastically spike sugar levels. For example, adding a 16 oz can of Monster with 54g sugar to vodka nearly doubles the amount of sugar compared to vodka alone.
The same health effects linked to highly sugary alcoholic drinks apply when you mix energy drinks and alcohol. If you choose to mix energy drinks into cocktails or shots, be mindful of portion sizes and added sugar load.
Do Flavored Vodkas and Liquors Have High Sugar?
What about mixing liquors like flavored vodkas with soda, juice, or other mixers? Flavored vodkas like cake, whipped cream, orange, vanilla, and others may seem like they contain significant added sugars.
However, many flavored vodka varieties actually contain minimal or no sugar. The flavors typically come from artificial sweeteners and chemical flavor compounds rather than real sugars.
For example, a standard 1.5 oz shot of Pinnacle Whipped Cream or Cake flavored vodkas contains around 0g sugar since the flavors are artificial rather than real sugars. Sugar-sweetened liqueurs do contain high sugars, but flavored vodkas are usually sugar-free if the nutrition labels are carefully checked.
The same applies to spiced and flavored rums, cordials, and other spirits. As long as artificial sweeteners are used to provide flavors, the drinks are sugar-free. Always double check nutrition info rather than assuming flavored liquors are high in added sugars.
Should You Avoid Four Loko and Other Sugary Pre-Mixed Drinks?
Given the high sugar content in Four Loko, is it a beverage you should avoid completely? Here are some things to consider:
- A single can exceeds recommended daily sugar limits – consume in moderation
- Adding extra mixer further increases sugar content
- High alcohol + high sugar can have adverse health effects
- Individual tolerance varies – these drinks hit some people hard
- You can mitigate sugar intake by limiting portion sizes
- Ensure proper hydration by drinking water between cans/cups
- Eat foods with fiber, protein, and fat to help modulate blood sugar
Rather than singling out specific drinks, the healthiest approach is to be mindful of total sugar and alcohol intake from all sources. Drinking water between sugary drinks, limiting yourself to one serving, and balancing with non-sugary mixers are smarter strategies.
If you tend to overdo it with Four Loko or similar high-sugar alcoholic drinks, avoiding them is prudent. But an occasional single serving with moderation and food can be okay for many people.
Conclusion
Four Loko contains 31 grams of sugar per 23.5 oz can, which equates to about 8 teaspoons. This exceeds daily recommendations for added sugar intake in a single serving. While not quite as sugary as some sodas, Four Loko still qualifies as a high sugar alcoholic beverage.
Drinking high sugar alcohol drinks can contribute to obesity, liver disease, diabetes, heart disease, addiction, and other health issues. Being mindful of portion sizes, hydration status, and combining with foods can help mitigate negative effects.
Rather than demonizing specific drinks, focus on cutting down total added sugar and calorie intake from all beverages. Limit yourself to moderate intake of high sugar drinks like Four Loko and balance them out with lower sugar options.
