Cheers to Smart Sipping: Cocktails and Mocktails with Diabetes
The holiday season is full of toasts, celebrations, and festive drinks. If you’re living with diabetes, you can still enjoy the cheer, just with a little extra mindfulness! Whether you prefer cocktails or mocktails, understanding what goes into your glass can help you keep your blood sugar steady while still joining the fun.
Alcohol and Blood Sugar Basics
Alcohol affects everyone differently, but for people with diabetes, it can cause blood sugar to rise or fall unexpectedly. Some drinks (especially those high in sugar or mixed with sweet syrups, soda, or juice) can lead to spikes. On the other hand, alcohol can also lower blood sugar hours after drinking, especially if you’ve had it on an empty stomach.
Smart tip: Always eat before or while drinking, stay hydrated with water, and keep an eye on your glucose levels before, during, and after the celebration. Aim to eat a balanced snack with 15–30 grams of carbohydrates plus some protein and fat before drinking. This helps slow the absorption of alcohol and can keep blood sugar levels more stable.
Holiday Season Reminders
- Moderation matters. For those who drink alcohol, the American Diabetes Association recommends no more than one drink per day for women and two for men.
- Check your blood sugar. Especially before bedtime! Alcohol can cause delayed drops in glucose overnight.
- Stay hydrated. Alternate each drink with a glass of water to keep your body balanced.
- Plan ahead. If you take insulin or certain diabetes medications, talk with your healthcare provider about how alcohol may affect your treatment plan.
- Wear a medical ID, and make sure your family and friends know the signs of low blood sugar and how to treat it. Remember, symptoms of low blood sugar can sometimes be mistaken for intoxication.
- Always carry a source of fast-acting carbohydrates to treat low blood sugar—such as 4 glucose tablets or 4 ounces of juice or regular soda.
Better Cocktail Choices
If you want to enjoy a cocktail, choose options that are lower in sugar and calories. Here are a few good choices:
- Light wine or champagne: Dry wines (red or white) and brut champagne have fewer carbs.
- Spirits with a splash. Vodka, gin, rum, tequila, or whiskey mixed with club soda, sparkling water, or a sugar-free mixer are better choices than sugary cocktails. Again, moderation is key!
- Skinny margarita. Made with fresh lime juice, tequila, and a touch of agave or sugar-free sweetener.
Drinks to limit:
- Sweet dessert wines
- Cocktails made with soda, tonic, or fruit juice (like rum and Coke or margaritas with premade mix)
- Frozen or blended cocktails with syrups and sugar
Mocktails that Feel Festive
Mocktails can be a great way to stay social without worrying about alcohol-related blood sugar dips. But not all mocktails are created equally! Many are packed with fruit juice or simple syrup. Consider these instead:
- Sparkling water spritz. Mix sparkling water with a splash of cranberry or pomegranate juice and garnish with a lime wedge or rosemary sprig.
- Cucumber mint cooler. Combine cucumber slices, mint, lime juice and sugar-free sweetener with sparkling water.
- Citrus ginger fizz. Use diet ginger ale, fresh lemon and orange slices for a zesty mocktail that feels special.
- Apple cinnamon mock sangria. Mix unsweetened apple cider, sliced fruit and sparkling water for a cozy, holiday-friendly drink.
Smart tip: Always read labels on mixers or juices. Even “natural” or “organic” drinks can be high in sugar.
A Toast to Balance
Celebrating doesn’t mean giving up your favorite drinks. By choosing smarter options and keeping your health in mind, you can raise your glass with confidence. This holiday season, sip with joy, stay aware and enjoy the company of those that matter most to you. Always drink in moderation — a good rule for everyone!
Author: Bernice Boivin, RD, CDCES | CCS Health
This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.
