The holidays are full of food and cheer. How can you make smart choices on what you drink so your blood sugar does not spike?
A wise healthcare provider once said, “It is much more satisfying to chew your calories, than to simply drink them.” Many drinks don’t feel as filling as food, and many have hidden calories and added sugar.
According to the American Heart Association, the average American consumes 17 teaspoons (roughly 71 grams) of sugar per day. The recommended limit of sugar for women is 8 teaspoons (25 grams) and 9 teaspoons (38 grams) for men. Many Americans reach their recommended daily amounts of sugar in one drink alone.
So, what are your options for lower calorie drinks to quench your thirst or satisfy a craving, but don’t spike your blood sugar?
If you love the bubbles that sodas have, there are many sparkling waters that are flavored without added sugars. La Croix has 20 flavors which are light and fizzy, with zero calories, sodium, sugar or sweeteners. 
Skip Cherry Coke and try the fruity flavors of the sparkling water Bubly. They have 13 different flavors which are zero calorie and zero sugar.
If you love the taste of lemons, Polar Seltzer has a sparkling lemon flavor without any sweeteners, sugars or juices.
Black specialty roasted coffee has zero carbs. If you need sweetness added to the coffee, instead of adding sugar, use Splenda Sweetener packets or liquids. If you like creamers, Splenda has coffee creamers that come in French Vanilla, Sweet Cream, and Hazelnut. Tea is sugar free. Why not try a peppermint tea? It is tasty and can refresh your senses and boost your mental energy. 
Who doesn’t love a cool, smooth and creamy smoothie? Watch out! Commercially prepared smoothies tend to be higher in added sugar than a homemade version. For example, Smoothie King has the 20-ounce Hulk Vanilla Smoothie which has 47 grams of added sugar. Their original High Protein Pineapple smoothie is a better option with only 4 grams of added sugar in the 20-ounce version.
When making fruit smoothies at home, use whole fruit, such as a ripe banana to add sweetness, instead of honey or maple syrup.
Holidays include parties. Navigating between food and drinks can be stressful. Unless you have a bartending certification, how would you know how many carbohydrates are in an alcoholic beverage? Traditional cocktails generally are very high in added sugars and should be avoided. Margaritas, Pina coladas, and daiquiris may have 35-44 grams of carbohydrates in a 7-ounce drink.
However, if your holidays are not completed without an alcoholic beverage to celebrate, you should always check with your health care provider to make sure alcoholic beverages are safe for you to drink, especially if you take blood glucose lowering medicine.
According to the American Diabetes Association, if you drink alcohol, have no more than one a day for a woman and no more than two a day for a male. One drink equals 5 ounces of wine or 1.5 ounces of distilled spirits (hard liquor) or 12 ounces of beer. Do not drink on an empty stomach. Always eat food when drinking an alcoholic beverage to prevent hypoglycemia. You have your liver to thank for this.
The liver’s goal is to help keep blood glucose levels stable between meals and overnight. However, its priorities shift when you drink alcohol. If you’re enjoying a martini or two without eating, your liver is intent on detoxifying the alcohol, rather than releasing glucose into the blood stream, setting the stage for hypoglycemia (low blood sugar less than 70mg/dL).
In conclusion, you can attend a holiday party and still enjoy a beverage. Remember it is OK to not drink alcohol. A glass of sparkling water with a twist of lemon or lime is perfectly fine in a social situation. However, if you chose to drink alcohol, choose lower calorie, low carb options such as light beer, dry wine or distilled spirits mixed with water, seltzer water or diet tonic water. Keep tabs on your blood sugar by checking with a glucometer or use a continuous glucose monitor. Carry a source of fast-acting carbs with you such as glucose tabs. Drink with people who know that you have diabetes and can help you to treat a low blood sugar, if it should occur.
The holidays are for meeting up with friends and family to remember good times and to make new memories. I hope this information will make your holidays a bit less stressful and more enjoyable. Celebrate smartly, enjoy the festivities and have a joyful season!
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About the author
Dianna Morrow RN, CRRN, CDCES
Dianna Morrow is a Certified Diabetes Care and Education Specialist and Registered Nurse at Encompass Health Rehabilitation Hospital of York, Pennsylvania. Dianna is a co-facilitator of the Diabetes Protocol team at Encompass Health.
She is also a member of the Diabetes Coalition of York County.
