Summer is coming and you know what that means. There will be weddings, graduations, retirement parties, family get-togethers, and of course backyard barbecues. Many of these occasions include alcoholic beverages and while most doctors agree that everyone should abstain from alcohol, there is also evidence that drinking in moderation has some benefits. But what about for diabetics? Can we safely join in a toast to the newlyweds or have a beer with some killer barbecue? The answer is yes! Although there are some things that need to be considered so you can do it safely.
First off, what exactly is a “drink?” One “drink” contains 14 grams, or 0.6 ounces, of pure alcohol, which normally equates to 12 ounces of beer, 8 ounces of malt liquor, 5 ounces of wine, or 1.5 ounces of hard liquor or spirits such as gin, rum, vodka or whiskey.
Moderate drinking is defined as two drinks or less per day for men, or one drink or less per day for women. The US Dietary Guidelines Advisory Committee recommends one drink or fewer per day for people of any gender. Alcohol intake leads to less predictable blood glucose levels whether you have Type 1 or Type 2 diabetes.
Below is the carb count in the most common types of alcoholic beverages.
Beer
- Standard beer: 13 grams of carb in a 12-oz serving
- Light beer: 6 grams of carb in a 12-oz serving
- Ultralight beer: 3 grams of carb in a 12-oz serving
Wine
- Dry wine: 4 grams of carb in a 5-oz serving
- Sweet wine: 14 grams of carb in a 5-oz serving
- Port: 14 grams of carb in a 2-oz serving
Spirits
- Vodka, rum, whisky, and bourbon contain no carbs (though they have approximately 100 calories per 1.5-oz serving).
As you can see, if you stick to light or ultralight beer, dry wine, and spirits, you can keep your carb intake relatively low while enjoying an adult beverage. It’s usually the mixers (such as soft drinks and juice) that cause blood sugar spikes for people with diabetes. However, the biggest problem with alcohol isn’t the carbs.
Alcohol consumption tends to cause low blood sugar and can lead to hypoglycemia. Make sure you drink in moderation and do not become too intoxicated. Being drunk can look like hypoglycemia, so friends and family members might think you are drunk based on your behavior, when you are actually experiencing hypoglycemia and are in danger. The signs of a low blood sugar and the signs of being drunk are the same: slurred speech, blurry vision, dizziness, confusion, lack of coordination, irritability, and potentially, loss of consciousness. Be sure the group you are with knows that and have someone you can count on with you that will be able to respond quickly if you experience an emergency low and provide you with carbs or glucagon. It’s also good to have a designated non-drinker in your group who can watch out for everyone’s safety. If you use a continuous glucose monitor make sure you have a care-partner who is also watching your glucose levels. If you are drinking alone or with strangers, wear or carry some form of ID that says you have diabetes.
Never drink on an empty stomach. Have a meal with fat and protein before you drink. Avoid drinking when dancing or exercising which can cause your glucose to plummet and closely monitor your glucose levels to help determine your insulin dosing (and you most likely should not bolus for alcohol).
Be extra cautious if you have any of the following conditions because drinking can make them worse:
- Burning or tingling in your hands and feet if you have nerve damage (diabetic neuropathy)
- Damage to your eyes (diabetic retinopathy)
- Blood pressure that is not controlled
- High triglycerides
- Damage to your kidneys.
If you find yourself in social situations where people around you are drinking, or your friends like to party, there are ways to fit in without drinking: Choose sparkling water with lemon or a diet soda instead of an alcoholic drink in a social setting. If you do choose to drink alcohol, have a glass of water, or another no-calorie beverage between alcohol-containing drinks. It’s also okay to hold a drink and not consume it if that makes you more comfortable.
Remember that drinking can affect your blood sugar for up to 12 hours. So test your blood sugar before going to bed. If it is in the 100 – 140 mg/dL range, you should be fine. If it is lower, eat a snack to raise it. Try something like a half a sandwich; yogurt; or cereal with milk, cheese with crackers, or apple with peanut butter.
If you’re going to drink, be smart about it. Always start with a blood glucose level that’s at a healthy, in-range level, sip—don’t chug—your alcohol, and avoid drinking to excess.