Rum and Cola (1 Cocktail)

Choose rum with soda water, ice, and lime instead of regular cola; this removes most of the drink’s added sugar.

If cola is preferred, use a zero-sugar cola and keep the serving modest rather than topping up repeatedly.

Avoid drinking rum and cola on an empty stomach; pair it with a small protein- and fiber-rich option such as plain Greek yogurt, a handful of nuts, or vegetables with hummus.

Sip slowly and alternate each alcoholic drink with water to reduce the amount consumed and help avoid additional sugary mixers.

Avoid adding juice, syrups, sweetened energy drinks, or extra cola to the drink.

Check your glucose response for several hours afterward, since alcohol can sometimes cause a later drop in glucose; follow your clinician’s plan if you use glucose-lowering medication.