Do I need to be careful with alcoholic beverages if I'm hypoglycemic?

Dear Reader,

Some drinks raise your blood sugar more than others. Sugar can make hangovers feel worse, often hitting faster than alcohol alone. While scotch is sugar free, there are other options that are also sugar free, such as vodka, gin, and tequila. Read on to learn about hypoglycemia, sugar content in different alcohols, how sugar affects hangovers, and tips for drinking safely if you’re hypoglycemic. 

What is hypoglycemia? 

Hypoglycemia is a condition where your blood sugar level frequently drops lower than what’s healthy for your body. This is also called low blood sugar. It happens most often in people with diabetes, especially type 1 diabetes.  

Blood sugar levels are connected to glucose. Glucose mainly comes from carbohydrates in the foods you eat and beverages you drink. It’s one of the body’s main sources of energy, and your blood carries glucose to every cell for fuel. Typically, your body uses hormones like insulin and glucagon to keep blood sugar in a healthy range. 

However, in people with diabetes, the body either doesn't make insulin at all or doesn’t use insulin effectively. People with diabetes take medications to help manage blood sugar. Sometimes, certain diabetes medications can cause blood sugar to drop very low, leading to hypoglycemia.  

How does alcohol affect hypoglycemia? 

When you drink large amounts of alcohol, the liver has to focus on breaking down the alcohol, which can slow the body's ability to release glucose. If you’re drinking on an empty stomach or don’t eat enough before drinking, your body can run low on stored glucose. Without the storage of glucose, your blood sugar can drop, increasing the risk of hypoglycemia.  

Are there varying sugar levels in different types of alcohol? 

Different types of alcohol contain varying amounts of sugar. It’s also important to consider checking the carbohydrate content of your alcohol of choice as well, since they're mostly converted into glucose.  

When searching for the most blood-sugar-friendly options, some top picks include:  

• Red wine  
• Dry champagne 
• Distilled spirits (whiskey, vodka, tequila, rum, gin) 
• Light beer  
• Low-carbohydrate cocktails such as vodka sodas, martinis, or Bloody Marys

List adapted from WebMD 

The drinks on this list have little to no sugar or carbohydrates on their own. That said, the twist of adding sweetened sodas or fruit juices to alcohol can cause your blood sugar to spike and then crash, triggering hypoglycemia. However, by choosing drinks with lower sugar and carbohydrate content, you can raise a glass without tipping the blood sugar balance.  

Does sugar affect the severity of a hangover? 

Sugar can make a hangover feel worse, though it acts differently from alcohol. Consuming sugar along with alcohol may lead to a ‘sugar hangover’, which tends to hit faster than an alcohol-induced hangover alone.  

Sugar gets quickly absorbed into the bloodstream, which affects blood sugar levels. This is why consuming large amounts of sugar can produce hangover-like symptoms. Spikes in blood sugar can leave you feeling tired or with a headache. Since sugar is digested faster than alcohol, these effects appear sooner—almost like a quick sugar buzz and then hangover.  

Additionally, drinking sugary cocktails can lead to drinking more alcohol than you realize since the sweetness of the drinks masks the strong taste of the alcohol. The more alcohol you drink, the more dehydrated you become, which can worsen headaches and fatigue the next morning.  

What ingredients in alcohol affect the severity of a hangover? 

When it comes to other ingredients to blame, congeners might be the culprit of a severe hangover. Congeners are created during the fermentation or distillation process and can contribute to the taste and color when making alcohol. Clear or lighter-colored drinks tend to be low in congeners, such as white wine, light rum, and sake. Darker drinks, such as tequila, cognac, and whiskey, usually contain a strong punch of congeners.  

In general, the darker the alcohol, the higher the congener content. So, if you’re aiming for a smoother morning after, light-colored drinks may be the way to go.  

How can you drink safely if you’re hypoglycemic? 

If you’re hypoglycemic, it's worth taking some precautions to reduce your risk of low blood sugar. Here are some tips to try out: 

• Eat first: having food with your drinks can help maintain blood sugar. 
• Pace yourself: drink slowly to give your body time to process the alcohol. 
• Choose mixers wisely: mixing alcohol with low-sugar options like water, club soda, or diet soft drinks can keep your blood sugar levels from spiking.  
• Stay prepared: keep a carbohydrate source, like glucose tablets, with you in case your blood sugar drops.  
• Monitor carefully: check your blood sugar before, during, and after drinking.  
• Keep a friend close: have a friend or someone close to you nearby to check on you as you drink.  

List adapted from WebMD 

Alcohol may leave your blood sugar a little tipsy, but with thoughtful choices and a bit of caution, having a drink can still be enjoyable.  

Sip smart,