Healthier Alcohol Choices for Balanced Blood Sugar
Alcohol and celebrations often go hand in hand (queue up the egg nog!). While the impacts of alcohol on your body can’t be avoided completely, there are healthier choices you can make – especially to reduce impacts on blood sugar.
Maintaining balanced blood sugar is critical to overall health – impacting the ability to lose weight, fertility, heart health, and even sleep. The key player here is insulin – the hormone responsible for delivering glucose (sugar) to your cells to convert it into usable energy.
When managing blood sugar, it's important to choose alcoholic beverages that have minimal impact on blood glucose levels. Here are some of the best alcohol options for blood sugar control, plus our Rosemary Citrus Fizz recipe!
1. Dry Wine (Red or White)
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Why it's good: Dry wines generally contain fewer carbohydrates and sugars than sweeter wines or mixed drinks. Red wine, in particular, contains antioxidants like resveratrol that might have a positive effect on blood sugar metabolism.
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What to watch: Stick to dry varieties and avoid sweet or dessert wines, which can be high in sugar.
2. Champagne or Sparkling Wine (Dry)
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Why it's good: Similar to dry wine, champagne or sparkling wine that is labeled "brut" or "extra brut" is low in sugar and can be a good option for those managing blood sugar.
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What to watch: Avoid sweet champagne or sparkling wines, which contain more sugar.
3. Clear Spirits (Vodka, Gin, Tequila)
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Why it's good: Clear liquors like vodka, gin, and tequila are low in carbohydrates and sugars. When consumed without sugary mixers, they typically have minimal effect on blood sugar levels.
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What to watch: Stick to low-sugar mixers like soda water, lime juice, or a splash of club soda. Avoid sugary cocktails like margaritas or vodka tonics, which can spike blood sugar.
4. Whiskey
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Why it's good: Like clear spirits, whiskey is low in carbohydrates and sugar. It’s a good choice if you drink it straight or with sugar-free mixers.
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What to watch: Be cautious with flavored whiskeys or whiskey-based cocktails, which can have added sugar.
5. Rum (Unflavored)
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Why it's good: Unflavored rum, when drunk in moderation and without sugary mixers, has very little effect on blood sugar.
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What to watch: As with other spirits, be mindful of the mixers used. Avoid cola or sweetened mixers, and opt for sugar-free alternatives.
Rosemary Citrus Fizz
A Rosemary Citrus Fizz is a delicious, healthy cocktail that incorporates a sprig of rosemary and features fresh citrus for a refreshing and aromatic drink with minimal sugar. This cocktail is perfect for those looking for a light, flavorful option that won’t spike blood sugar, as it relies on fresh ingredients and a sugar-free mixer.
Ingredients:
2 oz gin (or vodka, if preferred)
1 oz fresh lemon juice (or a combination of lemon and orange juice)
1-2 tsp stevia, monk fruit, or another sugar substitute (optional, depending on sweetness preference)
3 oz sparkling water (or club soda)
1 sprig fresh rosemary
Ice cubes
Lemon slice or wedge (for garnish)
Optional: a few slices of cucumber for added freshness
Instructions:
Muddle the Rosemary: In a shaker or mixing glass, add the rosemary sprig. Use a muddler or the back of a spoon to gently crush the rosemary to release its oils and fragrance. This will infuse the drink with a lovely herbal flavor.
Add the Citrus and Sweetener: Add the fresh lemon juice (and orange juice if using) to the shaker, followed by the stevia or monk fruit sweetener, if you'd like a bit of sweetness. You can adjust the sweetener to taste based on how sweet you prefer your cocktails.
Shake and Strain: Add ice to the shaker, cover, and shake vigorously for 10-15 seconds to chill the mixture and allow the rosemary to infuse further.
Pour and Top: Fill a glass with ice cubes and strain the mixture into the glass. Top with sparkling water or club soda for a fizzy finish.
Garnish and Serve: Garnish with a sprig of fresh rosemary, a lemon slice, and a few cucumber slices for an added touch of freshness (optional). You can also rub the rosemary sprig between your fingers before adding it to the drink to release even more fragrance.
Why It’s Healthy:
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Low Sugar: This cocktail uses a sugar substitute like stevia or monk fruit, keeping the sugar content minimal. You also get a refreshing taste from the citrus without any added syrups or juices that would spike blood sugar.
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Citrus Benefits: Fresh lemon and orange juice provide vitamin C, antioxidants, and a natural burst of flavor, which can be beneficial for your immune system and overall health.
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Rosemary: Rosemary is a flavorful herb known for its antioxidant properties and potential to improve digestion, reduce inflammation, and support cognitive function. It adds a fragrant herbal note that pairs beautifully with citrus.
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Sparkling Water: Sparkling water or club soda adds fizz without adding any extra calories, sugar, or artificial ingredients.
This Rosemary Citrus Fizz is an easy-to-make, refreshing drink that delivers complex flavors without the sugar crash, making it perfect for those looking to enjoy a health-conscious cocktail. Cheers!
Tips for Drinking Alcohol with Blood Sugar in Mind:
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Moderation is Key: Alcohol can cause blood sugar to rise initially and then drop later. Drink in moderation to avoid these fluctuations.
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Avoid Sugary Mixers: The biggest culprit in raising blood sugar levels when drinking alcohol is sugary mixers. Opt for sugar-free mixers like soda water, or a squeeze of fresh lemon or lime.
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Eat a Healthy Snack: Pairing alcohol with a small snack, particularly one that contains protein and fiber (e.g., nuts, cheese, or vegetables), can help prevent blood sugar from dropping too low.
While these alcohol options may have a smaller effect on blood sugar, it's always best to check with a healthcare provider for personalized advice, especially if you have diabetes or other health concerns.
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