Rum (1 Fl Oz (No Ice))

Avoid drinking rum on an empty stomach; have it with a balanced meal containing protein, non-starchy vegetables, and healthy fats.

Choose plain rum with sparkling water, soda water, lime, or unsweetened diet mixers instead of juice, regular soda, sweetened tonic, or cocktails.

Keep the serving small and sip slowly; avoid multiple drinks in a short period.

Pair it with lower-carb options such as almonds, cheese, plain Greek yogurt, eggs, or raw vegetables with hummus.

Drink water before and alongside alcohol to reduce dehydration and help avoid extra sugary drinks.

Check your glucose response on different occasions, since alcohol can sometimes cause a delayed drop later, especially if you use glucose-lowering medication.