Whilst alcohol in moderation is not harmful for most people with diabetes, an excessive alcohol intake can contribute to many health problems including overweight and obesity, high blood pressure, heart disease and raised blood triglyceride levels. For people who are on insulin or taking particular diabetes medications, alcohol can cause hypoglycaemia (hypo’s) and must be had with carbohydrate containing food.
How much alcohol should you drink?
In general, it is recommended that men have no more than 2 standard drinks per day, and women no more than 1 standard drink per day. Ideally including 2 alcohol free days per week.
BUT, some people may be advised to drink less or not at all. Speak to your doctor or dietitian about your special circumstances.
Standard drinks
Sometimes it is difficult to determine how many standard drinks you have actually had, as different brands or varieties of wine and beer may contain more alcohol than others. A glass of wine or beer may have more than one standard drink. An average stubby or can of beer contains 1.5 standard drinks, so a “six pack” actually contains 9 standard drinks! Check the label!
A standard drink contains 10g of alcohol. Examples of a standard drink are:
- A pint (425mL) of light beer (less than 3% alcohol)
- A schooner (285mL) of regular beer
- A small glass (100mL) of wine
- A glass of fortified wine – port or sherry (60mL)
- A nip (30mL) of spirits or liqueurs.
What about sugar?
Whilst people with diabetes can include small amounts of sugar in the diet, very sweet drinks such as fortified wine, pre-mixed spirits and sweet liqueurs should not be consumed in excess. Choose wines, light beers and spirits with diet mixers.
Alcohol and Weight
Alcoholic drinks are generally high in energy and low in nutrients. Depending on the type of drinks you choose, alcohol can provide a significant amount of energy to your daily intake. Alcohol can also stimulate your appetite. Consuming alcohol above the amounts recommended can lead to weight gain.
Tips for limiting your alcohol intake:
- Sip rather than drink, and put your glass down between sips.
- Use standard drink sizes to keep track of how much you are having.
- Stick to a predetermined limit on the number of drinks that you have.
- Alternate alcoholic and non-alcoholic drinks.
- Have a jug of water on your table when you are out, and keep alcohol free drinks in the fridge at home.
- Do not use alcohol to quench your thirst.
- Avoid drinking in “rounds” or “shouts”.
- Don’t top up your drinks before you have finished.
- Drink light beer instead of full strength, and drink half measures of spirits.
- Avoid snacking on salty snacks when drinking alcohol as these will make you thirstier.
- Plan regular alcohol free days.
- If you drink when you are bored or stressed, look for other ways to deal with this.
- Try some new activities with friends that do not involve alcohol.
Alcohol and Hypoglycaemia
If you are taking insulin or particular medications that have the side effect of hypoglycaemia, you are at risk of alcohol related hypoglycaemia (hypo’s). The risk of hypo is particularly high when your glucose stores are low, which is often during the night, in the morning, during and after exercise or when you have not eaten.
Tips to avoid alcohol related hypos:
- Avoid drinking on an empty stomach.
- Include carbohydrate foods before and whilst drinking alcohol (e.g. bread, pasta, rice, fruit, low fat milk).
- If drinking alcohol in the evening, eat carbohydrate foods as a snack before going to bed and eat breakfast as soon as you get up in the morning.
- Carry some snacks with you.
- Avoid alcohol after vigorous exercise, as this can be very dangerous.
- Always tell someone that you have diabetes when drinking alcohol and ask them to keep an eye on you.
- Always wear a Medic Alert bracelet.
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