If you have diabetes, you may wonder if you can safely enjoy alcoholic beverages.
This article reviews the best and worst alcoholic beverages for blood glucose control, as well as overall health.
Is it safe to drink alcohol if you have diabetes?
Many people with diabetes can drink alcohol moderately and safely. According to Dietary Guidelines for Americans 2020-2025“moderation” means the following:
- Up to 2 drinks per day for men
- Up to 1 drink per day for women
One drink is considered:
- 12 oz beer (5% alcohol)
- 5oz wine (12% alcohol)
- 1.5 oz 80 proof distillation spirit, including vodka, rum, whiskey
Studies have shown that moderate alcohol intake (1-2 cups per day) can improve blood sugar levels and insulin sensitivity, and further reduce the risk of type 2 diabetes. Some people also find that drinking alcohol can help lower A1C levels.
On the other hand, too much alcohol (more than 3 drinks a day) can cause higher blood sugar and A1C levels, according to the American Diabetes Association.
Hypoglycemia, or hypoglycemia, is an important concern for people with alcoholic diabetes, especially those taking insulin or sulfonyluria, a class of diabetic medications. Drinking on an empty stomach increases the risk of hypoglycemia.
There is a liver that I am grateful for this. The goal of the liver is to help stabilize blood sugar levels between meals and overnight.
However, drinking alcohol changes your priorities. If you are enjoying a martini or two without eating, the liver is intended to detoxify alcohol rather than release glucose into the bloodstream, setting the stage of hypoglycemia.
Conclusion: When drinking alcohol, point out that you should eat snacks and meals. You may even need to eat a snack before going to bed, as your blood sugar levels can drop to 24 hours after drinking.
Note that some alcoholic beverages, such as sweetened mixed drinks, can raise blood sugar levels. Furthermore, chronic alcohol consumption can increase insulin resistance and is considered a risk factor for type 2 diabetes.
read more: Diabetes and Alcohol: How does alcohol affect blood sugar?
The best alcoholic beverages for people with diabetes
If you are not currently drinking alcohol, you do not need to start. However, if you are suffering from diabetes after drinking alcohol, drink moderately and choose your drink wisely. Here are some of your best bets.
Beer
According to the aforementioned Gallup survey in 2023, beer is the most popular alcoholic beverage in the United States. Men are more than twice as likely to drink beer the most frequently for women.
There are several styles of beer, including lager (the most popular), pale ale, pilsner, wheat beer, and Indian pale ale. In addition to these varieties, consumers have even more options, ranging from regular beers to lighter beers and non-alcoholic beers.
What is the best choice for people with diabetes? Compare the calories and carbohydrates of these different types of beer based on a 12-ounce serving.
- Regular beer: 153 calories, 13 grams of carbohydrates
- Light beer: 103 calories, 6 grams of carbohydrates
- Non-alcoholic beer: 64 calories, 13 grams of carbohydrates
- Craft Beer: This varies greatly depending on the manufacturer and the type of craft beer, but the low-carb version usually covers the following ranges: 85-100 calories, 2.5-5.0 grams of carbohydrates
For more information: How many calories and carbohydrates do different types of alcohol come in?
When it comes to low carb grams, the light beer stands out in the crowd. This type of beer can have easier blood sugar levels compared to regular or non-alcoholic beers.
However, the calories and carbohydrate content of light or non-alcoholic beers vary widely from brand to brand. For example, Athletic Light’s non-alcoholic brewing contains just 25 calories and 5 grams of carbohydrates per 12 ounce serving.
Become a savvy consumer and read nutrition facts labels (if any) in cans and bottles. If you cannot find a label, please visit the brand’s website for this information.
wine
Technically, wine is a fermented juice of grapes, but other fruits are also used to make wine. Back thousands of years ago, wine is a popular alcoholic beverage, accounting for 17.4% of all alcohol consumed by Americans in 2021.
Red wines are often touted for their health benefits due to their high polyphenol resveratrol content. Interestingly, resveratrol may help protect blood vessel health and LDL (“bad”) cholesterol, but there is a mix of research on whether resveratrol protects against heart disease.
Some evidence suggests that drinking wine can reduce the risk of diabetic retinopathy (eye damage).
Dry wine, red or white, is a good option for people with diabetes. A standard 5oz wine includes:
- 121-125 calories
- 4 grams of carbohydrates
Champagne and other sparkling wines are even lower in calories and carbohydrates, and on average contain a standard 4oz glass.
- 78 calories
- 1 gram of carbohydrates
Shochu
Also known as hard liquor, distilled liquor is made from distilled grains, fruits or vegetables. It contains calories, but contains very few carbohydrates. Rum, vodka, gin and whiskey are examples of distillation spirits.
On average, a 1.5 oz serving (shot glass) with 80 proof distillation spirit:
- 97 calories
- 0 grams of carbohydrates
Mix the distillation spirit with seltzer water or diet soda rather than a “decent” (without water or ice), “on a rock” (with ice), or sugar-containing drink.
Worst Alcoholic Beverages for Diabetics
Some alcoholic beverages are not a good choice in terms of both blood sugar levels and overall health goals.
Mixed drinks and cocktails
Most mixed drinks and cocktails are more carbohydrate-rich thanks to the addition of sugars like fruit juice, simple syrup and ice cream.
Some of the highest carbohydrate (and calorie) cocktails include:
- Pineapple Pot: 654 calories, 12 oz of 85 grams of carbohydrates
- Chocolate Martini: 341 calories, 33 grams of carbohydrates per 6 oz.
- Moscow Mules: 336 calories, 35 grams of carbohydrates per 12 oz
Even seemingly low-carb mixed drinks such as gin and tonics contain carbohydrates (about 15 grams) thanks to tonics.
Sweet cocktails and mixed drinks can raise blood sugar levels and lead to weight gain when consumed regularly.
Dessert wine
If you’re leaning more towards wine as your alcoholic drink choice, make dessert wines easier, such as sweet Riesling, sherry, ports, and vermouth. These wines are often enjoyed after meals, but are considerably higher in both calories and carbohydrates compared to dry red and white wines.
Generally, a glass of dessert wine can contain 140-170 calories per serving and 11-15 grams of carbohydrates.
liqueur
Liqueur, also known as physicality, is a distillation spirit (such as rum, gin, whiskey, brandy) and is sweetened and seasoned with ingredients such as fruits, nuts, herbs and dairy products.
Common liqueur brands include Kahlua, Triple Sec, Crème dementhe and Godiva Chocolate Liquor. Although calories and carbohydrates vary, an average of 1.5 ounces of serving contains 167 calories and 19 grams of carbohydrates.
These are not necessarily “bad” options for people with diabetes unless they are mixed with other high-calorie ingredients and cocktails. For example, Black Russians made in Kahlua contain around 279 calories and 21 grams of carbohydrates.
Cream liqueurs contain not only sugar and flavorings, but also cream, making them a high-calorie liqueur. They are often served themselves as a post-dinner drink or mix it with other ingredients into cocktails.
One of the most popular cream liqueurs is Bailey’s Irish Cream. This is a blend of Irish whiskey, cream, chocolate and vanilla flavours. He often enjoyed neat things on the ice, but it also plays the lead roles in the Landslide, Caucasian Russian and Espresso Martini.
Bailey’s Irish Cream (approximately 3.38 oz) contains 314 calories and 22 grams of carbohydrates. It also has an incredible 14 grams of fat (after all, it’s made with cream!).
Does drinking alcohol lead to other health issues?
When it comes to health issues, occasional wine or beer glasses are usually not the source of concern. However, drinking more heavily (women drink more than eight times a week, men drink more than 15 times a week) can lead to more serious problems. These include:
- Certain types of cancer, including breast and colon cancer
- Weakening the immune system
- dementia
- Depression and anxiety
- Alcohol use disorders including addiction
Alcohol can also interact with several types of medications commonly prescribed in diabetic patients, including blood pressure, blood thinning, and antidepressants. If you are taking these types of medications, always consult with your healthcare provider about taking alcohol safely.
Another note is that alcohol is a source of calories. These liquid calories can total and lead to weight gain. At the very least, it becomes difficult to maintain a healthy weight. Talk to your registered dietitian nutritionist about how to safely and wisely adapt alcohol to your diet plan.
Tips for healthier drinking with diabetes
If you have diabetes and choose to drink alcohol, keep these tips in mind.
- Choose low-carb low-carb options, such as water, seltzer water, light beer mixed with diet tonics, dry wine, or distillation spirit.
- Avoid sweet mixed drinks, dessert wines, and cream liqueurs.
- Limit drinks to once a day (for women) or twice a day (for men).
- Do not drink on an empty stomach: Eat carbohydrate-containing foods and snacks when you drink.
- Monitor your blood glucose levels by checking with a meter or using a CGM (Continuous Glucose Monitor).
- If you are at risk of hypoglycemia, carry a source of rapidly acting carbohydrates, such as glucose tabs and glucose gels.
- Take it with someone who has diabetes and knows that it can help treat hypoglycemia if it occurs.
- To reduce the risk of hypoglycemia in the middle of the night, after finishing your drink, eat a small snack containing carbohydrates and protein or fat.
- I think it’s okay not to drink alcohol. A sparkling glass of water with a twist of lemon or lime is perfectly fine in a social environment.
