Bourbon (1 Jigger)

Choose bourbon neat, on the rocks, or with plain sparkling water; avoid regular soda, tonic, juice, sweetened cocktails, syrups, and liqueurs.

Do not drink on an empty stomach. Pair it with a protein-and-fiber snack such as plain Greek yogurt with berries, eggs with non-starchy vegetables, or hummus with cucumber and bell pepper.

Keep the serving modest and sip slowly; larger amounts of alcohol can make glucose responses less predictable.

Have water alongside the drink and avoid late-night drinking, since dehydration, poor sleep, and alcohol can worsen next-day glucose control.

If you use a continuous glucose monitor, compare your response to bourbon alone versus different mixers and meals, since the rise may be driven by accompanying food or drink rather than the bourbon itself.

If you take insulin or glucose-lowering medication, discuss alcohol timing and safe intake with your clinician, as alcohol can also cause delayed low glucose.