The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
If you’ve been diagnosed with diabetes (or you’re curious about how certain foods and drinks impact your glucose levels), you may think that alcohol is off-limits. The first step to enjoying alcohol safely while living with diabetes is to understand how alcohol affects your blood sugar so you can avoid spikes and drops. Read on to learn how you can enjoy alcohol while keeping your health as your top priority.
How does alcohol affect your blood sugar?
Too much alcohol can make your blood sugar drop, but sugary drinks can make it spike. Drinking in moderation and choosing low-sugar options can help you keep your glucose levels nice and steady
and avoid the unwanted side effects.
For example, cocktails with sugary mixers and drinks with a lot of carbohydrates like beer and sweet wines can cause a rapid spike in your blood sugar. Distilled liquors like gin, rum, vodka, or whiskey contain much less sugar and can be better options when ordering cocktails—or making them at home.
Reduce your risk of low blood sugar while drinking
One of the liver’s functions is to help your body maintain a
healthy level of blood sugar by supplying glucose when needed and removing it when there’s too much. It also acts as a filter to remove chemicals like alcohol and waste. Drinking alcohol causes your liver to stop releasing glucose while it focuses on breaking down the alcohol. This can cause your blood sugar to drop quickly and put you at risk for low blood sugar (hypoglycemia).
If you’re drinking while on medications such as sulfonylureas, there’s more of a chance that your blood sugar could drop. This may not happen for hours, so it’s important to monitor your levels to make sure you don’t go too low. Context also has an impact: While a glass of wine with dinner may not cause a drop, a mojito on an empty stomach at happy hour very well could.
Also keep in mind that many symptoms of hypoglycemia—such as slurred speech, drowsiness, confusion, or difficulty walking—are also side effects of being intoxicated. That means it could be hard to tell if you’re low or just a little too tipsy. It’s a good idea to make sure your friends know that low blood sugar can look like being drunk, and to wear or carry some form of ID that says you have diabetes, just in case.
Give some low sugar choices a try
There are plenty of lower sugar alcohol beverages out there, like light beer, dry wine, or distilled spirits like gin, vodka, or whiskey. If you like mixed drinks, you can use diet soft drinks, water (yes, water), or seltzer as your mixers to cut the sugar content. Stores also often sell skinny mixers or drinks, which contain less calories and sugar. Try to avoid sweet wines and sugary mixed drinks like piña coladas or margaritas.
Use a glucose biosensor to monitor your glucose levels
Using a glucose biosensor allows you to see how your glucose is changing in real time. The biosensor, worn on your arm, measures your glucose levels and sends them via Bluetooth right to your smartphone or smart watch. This allows you to quickly see where your glucose is at and where it’s headed so you can make the right in-the-moment decisions to keep it steady.
Did you know?
Unlike blood glucose meters that measure glucose levels in the blood, glucose biosensors measure glucose in the interstitial fluid in the surrounding cells just beneath your skin.
Tips for consuming alcohol safely
People living with diabetes can certainly enjoy alcohol, but it’s important to be mindful and practice safe drinking habits.
Here are some ways you can indulge safely:
Drink in moderation
Moderation and control are at the heart of safe drinking. Drinking excessively can cause your blood sugar to drop, impair your judgment when it comes to food choices, and stimulate your appetite, which can cause you to overeat. Limiting how much you drink can help avoid these pitfalls.
Stay hydrated
Drink water in between and after alcoholic beverages. Not only does it help keep you more sober so you can make better judgment calls, but it can also reduce the chances of you feeling crappy the next day. Not to mention, water is just plain good for your body, so you should always stay well-hydrated.
Limit the sugar
Make sure you’re choosing low-sugar drinks and mixers when ordering or pouring your cocktails. While a strawberry daiquiri might sound like a fun choice, it may have too much sugar which can have some un-fun effects on your blood sugar.
Don’t forget to eat
Drink alcohol with food to slow its absorption and minimize its impact on glucose levels. While you might have a late-night craving for a burger or fried foods, try to avoid junk foods high in carbs or sugar. While healthier snack options may not sound as exciting after throwing back some drinks, your body will thank
you later.
Seek help if you need it
If you have questions or concerns about your alcohol consumption habits, talk to your healthcare provider. While we provided some basic advice in this article, your healthcare provider can provide more support particularly if you are on diabetes medication or think you need help understanding how much alcohol is too much.
Living with diabetes doesn’t have to stop you from enjoying alcohol from time to time. Following these tips can allow you to enjoy yourself while prioritizing your health and safety.
Curated & reviewed by: Alexa Stelzer
RDN, CDCES, CSPO
RDN, CDCES, CSPO
Alexa Stelzer is a Clinical Digital Specialist at Dexcom, with a background in clinical dietetics and program management.
