Alcohol (1 piece)

Choose lower-sugar alcoholic drinks such as dry wine, spirits mixed with soda water, or light beer; avoid sweet cocktails, liqueurs, regular tonic, juice mixers, and sugary canned drinks.

Do not drink on an empty stomach. Pair alcohol with a balanced meal containing protein, healthy fats, and high-fiber carbohydrates such as lentils, chickpeas, beans, plain yogurt, or non-starchy vegetables.

Keep portions small and drink slowly; alternate each alcoholic drink with water or sparkling water to reduce total alcohol and added-sugar intake.

Avoid late-night drinking and high-carbohydrate bar foods such as fries, chips, pizza, and desserts, which can compound the rise.

Take a gentle 10–20 minute walk after drinking or after the accompanying meal if it is safe for you to do so.

Monitor your glucose response, since alcohol can cause delayed lows as well as rises—especially if you use insulin or glucose-lowering medication; discuss alcohol safety with your clinician.