Did you know that drinking alcohol can actually benefit your blood sugar levels? It may sound strange, but according to the American Diabetes Association (ADA), a daily drink can improve blood sugar control and insulin sensitivity. This is if you’re moderately drinking the recommended limit of one or two drinks a day, which is defined as a 5-ounce glass of wine, a 12-ounce beer, or 1.5 ounces of 80-proof liquor.
It goes without saying that while drinking alcohol can sometimes be beneficial in stabilizing blood sugar, drinking too much can cause a unhealthy drop in blood sugar levels. Drinking alcohol can alter the process of digestion in your liver because it prioritizes processing alcohol (rather than releasing glucose) during digestion. Too much can cause a drop in blood sugar levels, which comes with a variety of symptoms including tremors, anxiety, nausea, hunger, dizziness, fatigue, headaches and more. A large drop in glucose can lead to hypoglycemia, which can be dangerous, especially for people with diabetes. according to the ADA.
In addition to binge drinking, some beverages can negatively impact your health by raising your glucose levels due to the high volume of added sugars in each sip. To avoid major spikes, here are some of the worst drinks to consider for your blood sugar levels, and some solutions to drink. Also, for more tips on how to drink healthy, here are the The 5 Best Drinking Habits for Your Blood Sugar.
According to Johns Hopkins MedicineHigh-calorie alcoholic beverages are also often high in added sugars, including sweet dessert wines. On average, a dessert wine contains 8 grams of sugar per 3.5-ounce glass. Popular types of sweet wines include port, white Zinfandel, Moscato, and Riesling.
A better solution is to look for a dry wine. Dry red wine tends to be the best with less than a gram of sugar per 5-ounce glass, followed by dry white wine which averages around 2 grams.
Subscribe to our newsletter!
While it varies from cocktail to cocktail, most cocktails are mixed with different types of syrups to add sweetness and flavor. Ordering a cocktail means you’re not in control of how much syrup is mixed into your drink, which can be a problem if you’re looking to keep your blood sugar levels as stable as possible.
The best solution is to choose a cocktail that does not contain “plain” (ie simple syrup) as well as other natural sweeteners like honey or maple syrup. Instead, order a regular martini that typically contains no added sugars (just gin and vermouth), a vodka or tequila soda with a lime wedge, or mix your own with these 9 healthier cocktails you can make at home!
A frozen pina colada, margarita, or even sundae sounds ideal on a summer day, but these concoctions are likely loaded with added sugars that can easily cause glucose spikes. Added fruit juices and concentrates can increase the amount of sugar, and some restaurants may even mix up a sweetened granita to freeze. With no indication of how much sugar this drink contains, the best solution is to skip it at the bar.
Instead, you can make your own healthier version at home! If you have a craving for a frozen drink, why not mix this Pina Colada Smoothie (install it, we won’t judge you!) or do these Popsicles? or how about this Kombucha Rosé Bubbly Float?
Many wine coolers, those colorful beverages served in bottles, are loaded with added sugars with more than 30 grams of sugar per bottle. That’s 7.5 teaspoons, which is already higher than the recommended daily amount. According to the American Heart Associationwomen should limit their daily added sugars to six teaspoons (25 grams), and men should limit it to nine (36 grams).
If you love the convenience of choosing a bottled cocktail, why not find a Low Sugar Hard Seltzer instead? Many hard seltzer options are flavored and yet extremely low in added sugars, making it possible to enjoy a flavored drink without the inevitable spikes.
kiersten hickman
Kiersten Hickman is a freelance health and nutrition journalist. read more
