Navigation diet and lifestyle are difficult when you have type 2 diabetes. Especially when it comes to alcohol. Having wine or beer may interfere with your blood sugar management plan.
Not only does it cause problems in high blood sugar control management, but wine and beer also contain calories that can make you gain more weight and thus make it difficult for you to manage diabetes better.
Effects of alcohol on your blood sugar levels
- If you are used to drinking wine or beer occasionally, there is still a high chance that it can lead to an increase in your blood sugar levels.
- In some cases, if you are consuming excess levels of beer or wine, it may cause your blood sugar levels to drop, sometimes to dangerously low levels.
- This is especially true for those who have type 1 diabetes.
- The carbohydrate content found in both beer as well as wine can increase your blood sugar levels.
- Also, when you consume beer or wine, it can trigger your hunger levels, which often may lead you to snack more or binge eat, without even realizing that you are over-eating.
- Unnecessary snacking or overeating will make you gain weight, which is not good for your diabetes health.
- The number of calories in beer and wine can also contribute to weight gain and make it more difficult for you to lose weight, especially if you are already exercising and watching your diet.
- If you are on diabetes medication, consuming wine and beer can interfere with the effects of the medicines. This can lead to a hindrance in the treatment of diabetes.
If you do wish to drink:
Keep these tips in mind if you indulge in occasional drinking so that you consume less than you otherwise would and to minimize the effects of alcohol on your health and body:
- Do not eat without food. If you do want to indulge in a glass of wine or beer, make sure you have a full plate of healthy food with you. This will slow down your drinking and make you full faster.
- If you do not have a meal plate with you as you drink, especially if you are outside, get a plate of salads or a simple plate of cut vegetables and nuts. Snack on these with your drink instead of reaching out for the fried foods.
- Keep a glass of water next to your drink, and try and take a sip or two of water after every 2 sips of drink. This will dilute the alcohol as well as make you fill up faster and slow down the rate at which you drink.
Healthy mocktail recipes
Instead of your regular beer or wine, try out these delicious, stylish and healthy mocktail variations that not only you but even your friends and guests will love:
- Minty Mojito
You will need
- Fresh lime juice
- Any simple syrup which is very low on sugar
- Fresh mint leaves
- Ice cubes as per preference
- Sparkling water or soda
- Lime zest
- Mint sprigs and lime slices to use as garnish
- Pitcher to mix
- Ladle to crush
How to
- Add the lime juice, syrup, mint leaves, and lime zest to the pitcher.
- Crush the mint and the lime zest using the handle of a ladle.
- Add the sparkling water or soda and ice cubes. Stir and mix.
- Pour this into the glass and garnish with mint sprigs and a lime slice.
Lime is low on the glycaemic index scale and will not cause your blood sugar levels to spike. Mint can help reduce and better manage the HbA1C levels as well as reduce stress levels.
- Fruit sparkler mocktail
You will need
- Any fresh fruit of your choice, such as pomegranate juice, lime juice, cranberry juice, or even grape juice
- Any fresh fruit of your choice, cut into slices
- Sparkling water
- Ice cubes
- Pitcher for mixing
- Mint leaves for garnishing
How to
- In a pitcher, mix the sparkling water with the fresh fruit juice.
- Pour this into the glass and add ice cubes.
- Add the fresh fruit slices and garnish with the mint leaves.
- Basil or mint lemonade
You will need
- Freshly squeezed lemon juice
- Slices of lemon
- Honey or crushed jaggery
- Fresh mint leaves or basil leaves for infusing as well as for garnish
- Water
- Ice cubes as per preference
- Blender to mix in
- Strainer and pitcher
How to
- In a blender, add the lemon juice, mint or basil leaves, and artificial sweeteners blend into a paste-like
- Strain this blend into a pitcher.
- Add the ice cubes and water.
- Minty grape and pineapple fizz
You will need
- Unsweetened grape juice
- Fresh mint leaves
- Unsweetened pineapple juice
- Soda
- Fresh mint sprigs for garnishing
- Ice cubes as per preference
- Pitcher and strainer
- Ladle to crush the leaves
How to
- Place the mint leaves in the pitcher and lightly crush them using the handle of the ladle.
- Now add the grape juice and the pineapple juice and mix well.
- Let them chill in the refrigerator for at least 4 to 6 hours.
- Strain the juices into the pitcher.
- Add in the soda with the juices and mix well.
- Add ice cubes to the glass and pour in the juice and soda mix.
- Garnish with mint sprigs.
Grapes are great as they do not cause a rise in your blood sugar levels, while pineapple is fat-free and is a rich source of vitamins and fiber, all of which are very good for your overall diabetes health.
- Blood orange guava mocktail
You will need
- Freshly squeeze orange juice
- Guavas are sliced into thin slices with the seeds removed
- Fresh mint leaves
- Soda
- Lemonade mix
- Ice cubes as per preference
- Blender and pitcher
How to
- Crush the ice in the blender and add it to the drinks glass.
- Blend the guava slices into a paste-like
- Add the orange juice and guava paste into the pitcher.
- Mix well and strain into the glass.
- Add the soda and lemonade mix.
- Garnish with the mint leaves.
While drinking wine or beer occasionally will not have a huge impact on your blood sugar levels, there is a chance that it may increase your alcohol dependency, or you may end up drinking more than you intended to drink.
Having a drink once or twice a week should be relatively safe, as long as you do not have any other significant health risks and as long as your doctor or diabetes management team has given you the go-ahead. In the meantime, try and replace your alcoholic drinks with these delicious, easy-to-make, and healthier mocktail options.
