Did you know that drinking actually helps your blood sugar? It may sound strange, but according to the American Diabetes Association (ADA), daily drinks can improve glycemic control and insulin sensitivity. This is when you are moderately drinking the recommended limit of 1-2 glasses a day. This is defined as 5 ounces of glass of wine, 12 ounces of beer, or 1.5 ounces of 80 proof spirit.
Needless to say, drinking alcohol can help stabilize blood sugar levels, but excessive drinking can cause unhealthy blood sugar levels. Drinking can disrupt the digestive process in the liver as it prioritizes processing alcohol during digestion (rather than releasing glucose). Too much of it can lower your blood sugar and cause a variety of symptoms such as tremors, anxiety, nausea, hunger, dizziness, malaise, and headaches. According to the ADA, a significant decrease in glucose can lead to hypoglycemia, which can be especially dangerous for diabetics.
In addition to overdrinking, some beverages add a large amount of sugar per bite, which can have a negative effect on your health by causing your blood sugar to spike. To avoid big spikes, here are some of the worst drinks your blood sugar should remember and some sip solutions. In addition, as a hint for healthier drinking, here are five best drinking habits for blood sugar levels.
According to Johns Hopkins Medicine, high-calorie alcoholic beverages are usually high in sugar, including sweet dessert wines. On average, dessert wines contain 8 grams of sugar per 3.5 ounce glass. Popular sweet wine varieties include Port, White Zinfandel, Moschato and Riesling.
A better solution is to look for a dry wine. Dry red wines tend to be best with less than 1 gram of sugar per 5 ounce glass, followed by an average of about 2 grams of dry white wine.
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Although it varies from cocktail to cocktail, most cocktails are mixed with different types of syrups to add sweetness and flavor. When you order a cocktail, you lose control over the amount of syrup you mix in your drink. This can be a problem if you want to keep your blood sugar as stable as possible.
The best solution is to choose a cocktail that does not contain “simple” (that is, simple syrup) and other natural sweeteners such as honey and maple syrup. Instead, order regular martini (gin and vermouth only), vodka or tequila soda and lime wedges, usually without sugar, or make yourself with these nine healthiest cocktails you can make at home. Mix things together!
Frozen pina colada, margaritas, or even frose are ideal for summer days, but these formulations may contain added sugar that can easily cause glucose spikes. Adding fruit juice or concentrate can increase the number of sugars, and some restaurants even mix and freeze sugared slashes. If there is no indication of the amount of sugar in this drink, the best solution is to skip it at the bar.
Instead, you can make your own healthier version at home! If you want a frozen drink, why not blend this pina colada smoothie (spike, we don’t decide!) Or make these popsicles? Or what about this hilarious rosé kombucha float?
Many wine coolers (colorful drinks served in bottles) have added sugar, including over 30 grams of sugar per bottle. This is 7.5 teaspoons, which is more than the already recommended daily dose. According to the American Heart Association, women should limit the amount of sugar they add daily to 6 teaspoons (25 grams), and men should limit it to 9 teaspoons (36 grams).
If you like the convenience of getting a bottle of cocktail, why not look for a low-sugar hard seltzer instead? Many hard seltzer options are flavored despite the very low sugar content, so you can enjoy flavored drinks without the inevitable spikes.
Kiersten Hickman
Kiersten Hickman is a freelance health and nutrition journalist.read more
