Tailgating with Diabetes: The Best Foods, Drinks, and Tips for Game Day 

Tailgating is a fun tradition full of friends, football, and food – but if you’re living with diabetes, it can be tricky to make smart choices. The good news? You can still enjoy all the fun while keeping your blood sugar in check. With a little planning, you can have a winning tailgate experience! 

Best Tailgating Food Options 

Here are some tasty and diabetes-friendly picks to pack or enjoy at your next tailgate: 

• Grilled meats like chicken, turkey burgers, or lean beef kabobs 

• Veggie trays with hummus or guacamole 

• Hard-boiled eggs or deviled eggs made with light mayo 

• Whole grain wraps or lettuce wraps with lean deli meats 

• Chili made with lean meat, beans, and lots of veggies 

• Cheese cubes and nuts (watch portions!) 

• Greek yogurt dips with cucumber slices or bell pepper strips 

• Fresh fruit like apple slices, berries, or melon 

Foods to Limit or Avoid 

Some tailgate staples can spike your blood sugar or leave you feeling sluggish. Try to limit the following:  

• Chips, pretzels, and crackers (especially white or processed versions) 

• Sugary BBQ sauces or ketchup 

• White buns and sandwich rolls 

• Desserts like cookies, brownies, or cupcakes 

• Fried foods like breaded wings, onion rings, or fries 

Smart Beverage Choices 

Tailgating drinks can be tricky too. Skip sugary sodas and sweet mixed drinks. Instead, go for: 

• Water (flavored with lemon, lime, or cucumber for extra taste) 

• Unsweetened iced tea 

• Sparkling water or club soda 

• Light beer (limit to 1-2 and always eat food with it) 

• Dry wine (in moderation and with a meal) 

Alcohol and Diabetes  

Drinking alcohol can cause unexpected low blood sugar up to several hours after drinking, and the symptoms of low blood sugar can be mistaken for intoxication. 

• Eat first, drink second. Have a snack of 15-30 g carbohydrate and protein to slow the absorption of alcohol before you have a drink.  

• Know your numbers.  Check your glucose before, during and after drinking, and again before bed.  Intoxication makes it difficult to troubleshoot low blood sugar. If you wear a CGM, be sure a low glucose alarm is programmed.  

• Always carry fast acting carbs (15 g) to treat a low blood sugar, Ex. 4 glucose tablets, 4 ounces juice or soda, 4 starburst, fun size pack skittles, 3 Starbrite peppermints.  

• If you end up drinking more than 1 or 2 drinks, eat 30 g carbs per hour for each hour you are drinking,  

• Help others help you. Make sure someone is with you who knows the signs and symptoms of hypoglycemia and knows how to help you if you are going low.   

• Wear a medical ID so people know you have diabetes    

Tips for Smart Eating While Tailgating 

Aside from making smart food and beverage decisions, consider the following general tips:  

• Don’t show up hungry. Have a small, balanced snack before you arrive. 

• Keep an eye on portion sizes. It’s easy to overeat when you’re snacking all day. 

• Balance your plate. Aim for protein, fiber, and healthy fats at each meal. 
  Check your blood sugar regularly – especially if you’re trying new foods or consuming alcohol. 

• Bring your own dish so you know there’s at least one option that works for you. 

Bottom Line 

You don’t have to miss out on the fun of tailgating just because you’re living with diabetes. With a few smart swaps and a game plan, you can cheer on your team and feel good doing it! 

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.