Meet Anna and Peter, a happy, friendly couple in their 50s. They are popular, loving, and hospitable. As the holiday season approaches, their loved ones eagerly await their dinner invitation in their cozy California home.
Now, let’s introduce John and Stella, the second couple in our story, and Anna and Peter’s best friends since high school. Recently, John and Stella were diagnosed with diabetes. Over the past 30 years, they have always looked forward to Anna and Peter’s holiday parties, where they could reconnect with old-school friends. However, this time, things are a little different. Alongside their excitement, they have concerns about the party’s spread. They wonder if the meal will spike their blood sugar levels. They are also still determining the amount of alcohol they can safely enjoy and the best options for them. To ensure a positive experience, they are conducting their research and plan to communicate their food and beverage preferences to Anna.
After some browsing, John was relieved to see an article that stated, “Moderate alcohol consumption, including the occasional cocktail, may have potential benefits for individuals with diabetes. Some studies suggest that moderate alcohol intake can improve blood glucose management and insulin sensitivity.” Feeling reassured, John and Stella are now prepared to identify their safest options for consuming alcohol responsibly and enjoying their party. John has resolved not to overindulge this year, while Stella plans to stick to her red wine preference. They both understand the importance of not mixing drinks and avoiding excessive consumption.
Just like Anna, Peter, John, and Stella, many of us enjoy the cheer of clinking glasses during festive gatherings and joyful moments. Whether it’s a delightful Christmas party or a sparkling New Year’s Eve bash, the joy of connecting with friends and family over a few drinks is undeniable.
However, for those managing diabetes, these occasions require some extra thought when it comes to choosing suitable holiday beverages. But do not worry! Our guide to diabetic-friendly alcoholic drinks will help you embrace the merry spirit without compromising your health. Here’s a guide to the safest alcoholic drinks and some additional tips for guilt-free alcohol consumption.
Best Alcoholic Drinks for People with Diabetes
Alcoholic beverages, or simply alcohol, are drinks that contain ethanol, which is a type of alcohol derived from the fermentation of various ingredients such as fruits, grains, or other plant-based sources. These drinks can be categorized into different types, including beer, wine, and spirits (such as vodka, whiskey, rum, gin, etc). Here’s our best pick from each category.
Red Wine
Indulging in a touch of elegance during your holiday celebrations can be safe with the addition of red wine. When enjoyed in moderation, red wine offers heart-healthy benefits and a dose of antioxidants. By pouring a modest 5-ounce glass and savoring it with your holiday meal, you can enhance your dining experience without worrying about a spike in blood sugar levels.
Among its wine counterparts, red wine stands out for its abundance of health benefits. Its rich antioxidant content has been associated not only with overall health advantages but also with potential benefits for individuals managing diabetes. Research has suggested that consuming red wine may have a positive impact on heart health markers, and it may even help lower the risk of complications like diabetic retinopathy, which can damage blood vessels in the eyes.
Light Beer
Light beer can be a better option for individuals with diabetes compared to regular beer as it generally contains fewer carbohydrates and calories. Low-carb beers, including light beer, may have up to 37% fewer calories and 80% fewer carbs than regular beers. However, it’s important to note that even with light beer, moderation is key. Consuming excessive amounts of alcohol can have negative effects on blood sugar control and overall health. Your options include America’s favorites – Coors Light, Bud Light, and Miller Lite.
Get in the holiday spirit with a refreshing 12-ounce light beer—a perfect way to unwind after a busy day of festive preparations. Choosing a light beer not only brings that refreshing taste but also keeps the calorie and carb count in check, allowing you to enjoy the merriment of the season guilt-free!
Distilled Spirits
When it comes to distilled spirits and diabetes, it is important to note that alcohol affects each person differently, and individual requirements and tolerances may vary. However, in general, distilled spirits with no added sugars or mixers would be a better choice for individuals with diabetes as they typically contain fewer carbohydrates and calories compared to mixed drinks or sweetened liqueurs.
Distilled spirits, like gin, rum, vodka, and whiskey, typically contain little to no carbohydrates in their pure form. A 1.5-ounce serving (45 milliliters) generally provides 0 grams of carbs, making them favorable choices for individuals concerned about carbohydrate intake, including those managing diabetes.
It’s essential to avoid flavored or sweetened variations and instead opt for the plain variants. It’s also crucial to consider the mixer selection when enjoying these spirits. Choosing sugar-free mixers or mixing with water or soda water can help minimize added sugars and carbohydrates.
Cocktail Sips for People with Diabetes
A cocktail is a specific type of alcoholic beverage that is made by mixing one or more types of alcohol with other ingredients, such as fruit juices, soda, tonic water, syrups, or bitters. Cocktails often include additional flavorings and garnishments like fruit slices, herbs, or spices. Unlike straight alcohol, cocktails are created through a combination of different ingredients to create unique flavors and tastes. “A couple of cocktails are acceptable as long as there is no added sugar and harmful beverages in the drink,” says endocrinologist Smitha R.
Here are some of the safest choices you can try yourself with minimum resources at a party.
Vodka Soda
The Vodka Soda is a simple yet refreshing beverage crafted by blending vodka with effervescent soda water, garnished with a zesty splash of fresh lime or lemon juice. This concoction not only tantalizes the taste buds but also stands out as a low-carb alternative.
Gin and Tonic (with Diet Tonic Water)
Thinking of transforming Gin and Tonic into a diabetes-friendly delight? Use a diet tonic water instead of the usual tonic water. This small tweak makes this cocktail a smarter choice for blood sugar management.
Mojito (with Sugar Substitute)
Sip on a reimagined Mojito, specially crafted for those managing diabetes! Envision the timeless combination of mint, lime, and rum, now with a touch of sweetness from stevia or erythritol. This revitalized favorite guarantees a delightful and guilt-free experience, as it doesn’t cause a sugar rush.
Stevia and erythritol are natural or artificial sweeteners that have minimal impact on blood sugar levels.
Whiskey Sour (with Sugar-Free Sweetener)
By crafting a Whiskey Sour with a sugar-free sweetener instead of the customary simple syrup, a diabetic-friendly twist is introduced to this timeless classic. Picture the delightful fusion of whiskey’s warmth and tangy citrus, now enhanced with a sugar substitute such as stevia, erythritol, or any other suitable option.
This modification not only preserves the cocktail’s iconic flavors but also makes it a mindful choice for individuals managing diabetes.
Tequila Sunrise (with Less Grenadine)
Enhance your Tequila Sunrise with a diabetes-friendly twist by opting for a touch less grenadine or a sugar-free variant. Mix tequila and fresh orange juice, adding a hint of grenadine without the overwhelming sugar rush. This alteration maintains the cocktail’s vibrancy, perfect for individuals conscious of their sugar levels without compromising the drink’s sunny vibe.
How to Fully Enjoy These Beverages during the Holiday Season?
If you are someone who always associates holiday drinking with hangovers and dizziness, then these are some great tips for you.
Moderation is Key: Consume these drinks in moderation, particularly if you’re mindful of your sugar intake or managing diabetes. Stick to recommended serving sizes to avoid blood sugar fluctuations.
Mindful Mixers: Choose low-sugar or sugar-free mixers to accompany your drinks. Opt for soda water, diet sodas, or fresh citrus juices instead of high-sugar options to manage sugar levels.
Stay Hydrated: Alternate alcoholic beverages with water to stay hydrated and pace yourself. That helps in managing alcohol intake and supports overall well-being.
Know Your Limits: Understand your body’s response to these beverages. Ensure you regularly monitor your blood sugar levels if you have diabetes to maintain a healthy balance.
Pair with Food: Have snacks and meat on the side. Food can help slow down alcohol absorption and minimize blood sugar spikes.
Consult a Professional: If you have diabetes or specific health concerns, seek advice from a healthcare professional or a registered dietitian to understand how these beverages can fit into your health plan.
It’s essential to be mindful of the potential risks that alcohol consumption can pose for individuals with diabetes. Drinking excessive amounts of alcohol can lead to high or low blood sugar levels, depending on various factors such as medication use, meal timing, and alcohol tolerance. As with any dietary choices, individuals with diabetes should consult with their healthcare professional or registered dietitian for personalized guidance on alcohol consumption and its potential effects on blood sugar management.
Please remember always to drink responsibly and be aware of the impact of alcohol on your health condition.
