Alcohol & Diabetes: What You Need to Know

The most famous research study of all time might be the one that found the health benefits of red wine.

However, that same study had a very important caveat…at the end of the day, no alcohol is still better for you than some alcohol.

In other words, if you don’t already drink, there’s no need to start for the health benefits.

But there’s perfect, and then there’s the real world. 🙂

Diabetes doesn’t have to put your social life on hold. With a few simple swaps, you can be in control and ready to make informed decisions in any situation.

So if you are going to indulge, here’s what you need to know…

Beer: Light beer wins (~6 grams of carbs and 100 calories per serving).

Wine: Pinot Grigio and Sauvignon Blanc are the best white wine options (~4 grams of carbs and 120 calories per serving). Pinot Noir is the better choice for reds (~6 grams of carbs and 130 calories per serving). A glass of champagne has ~1 gram of carbs and 80 calories.

Spirits: Whiskey, Scotch, Tequila, Gin, and Vodka all contain 0 grams of carbs and 100 calories. Soda water is a good mixer to consider.

While these are better options, it’s important to keep in mind that alcohol metabolizes in our body more like fat, rather than a carb. It takes longer to breakdown, so moderation is key.

• Avoid these all together. Long Island Ice Teas. Pina Coladas. Wine Coolers. Amaretto Sours. They are by far amongst the highest in carbs. Skip the soda, juice and simple syrup mixers. Often times, muddled mint or citrus fruit can add the flavor we are looking for, without the carbs.

• Know your servings. Yes, more than one serving of wine can fit into a glass. (oops!) Here’s what is considered one serving: 5 ounces of wine, 12 ounces of beer, and 1.5 ounces of distilled spirits (aka ‘a shot’). All major health organizations recommendations recommend one or less for women and two or less for men, per day.

• Don’t drink on an empty stomach. This may sound obvious, but without some food in our stomach, there’s an increased risk for hypoglycemia (low blood sugar < than 70 mg/dL).

• Stay hydrated. Enjoying a glass of water with every alcoholic drink helps us stay hydrated (while limiting the munchies).

If you have diabetes, staying hydrated while drinking alcohol is one of the best things you can do

• Check your medication. Some medications require absolutely no alcohol. Metformin is one of them because it works on the liver, the same organ that metabolizes alcohol. Other common medications simply can’t be mixed with alcohol, so when it doubt, check with your pharmacist or physician.

Living with diabetes doesn’t have to feel like we are ‘missing out’. With some education and planning, everything can fit. 🙂

I’d love to hear your thoughts below and if you are looking for more ideas, I have a free 7 day diabetes meal plan that you can get instant access to HERE