Chapter 10
Special Occasion Strategies
Special occasions are an important part of life—be it holiday gatherings, parties, a toast to an accomplishment, or a trip. Each brings unique eating opportunities and challenges and this chapter equips you with a multitude of practical strategies and tips to successfully navigate a variety of situations, including:
• Social gatherings
• Alcohol consumption
• Travel
Parties and Holidays: Let the Fun Begin!
Since diabetes entered your life, have you ever felt like skipping out on holiday feasts, family gatherings, birthday parties, or any other kind of party because of the potential eating challenges you’ll face? Missing out on all of those celebrations certainly is not necessary. In fact, with a few strategies in place, you can make it through almost any social situation without sabotaging your diabetes control.
Social Gathering Strategy #1: Share and Share Alike
If you are concerned that the food at a party or holiday meal will be swimming in fat and chock-full of carbohydrate and calories, then offer to bring a healthier dish to share that suits your tastes and nutrition needs. That way you’ll know there’s at least one item you can munch on without worry. And your host is likely to appreciate having an addition to the party spread without having to prepare it. The recipes for Pear Dessert “Nachos” and Individual Bite-Size S’mores at the end of this chapter are simple, tasty, and fun desserts you might consider taking to share at the next social gathering.
Social Gathering Strategy #2: Take a Cruise (Along the Party Spread, That Is!)
Before filling a plate, cruise the holiday buffet or party spread and decide which foods you really want and what portion of each best fits your carbohydrate goals. Ask yourself, “Is it worth the carbohydrate or calories?” If the answer is “no,” then pass it by. If the answer is “yes,” then decide what portion fits your carbohydrate budget and add it to your plate.
Social Gathering Strategy #3: Fill Half of Your Plate with Veggies
Rather than packing your plate with high-calorie appetizers, fill at least half of your plate with raw veggies. (If you bring a vegetable platter, then you’ve got this covered.) Raw vegetables will keep you munching and fill you up with minimal carbohydrate and calorie cost, leaving room in your carbohydrate “budget” to sample some special foods.
Social Gathering Strategy #4: Plan and Incorporate, Rather Than Add On
Have you ever tried to trick yourself into believing that “just a little bit” of a treat won’t affect your blood glucose? The reality is, that strategy doesn’t work out so well, especially when carbohydrate foods are involved. So whether it’s a cocktail party, birthday party, holiday dinner, or the biggest candy day of the year (Halloween), keep tabs on your portions and the associated amount of carbohydrate you’ve consumed so you can work in a tasty treat as part of your carbohydrate count for the eating occasion. By planning and incorporating the treat or special food, rather than simply adding it onto your meal plan, you can truly have your cake (or candy) and eat it, too—without sacrificing blood glucose control!
Social Gathering Strategy #5: Think Before You Drink
Decide your alcoholic drink limit before any special occasion. At the big event, start with a nonalcoholic beverage to satisfy your thirst and then savor one alcoholic beverage by slowly sipping. If you choose to have more than one alcoholic drink, make the drink in between nonalcoholic. That way, you’ll consume less alcohol and give your body time to process the alcohol you’ve already had.
It’s important to know that alcohol consumption may place you at increased risk for delayed hypoglycemia, especially if you take insulin or other diabetes medications that can cause hypoglycemia. (Unsure about any diabetes medications you’re taking? Ask your pharmacist.) More information about alcohol follows later in this chapter.
Social Gathering Strategy #6: Dance the Night Away
To help head off unwanted weight gain and keep your blood glucose in the target range, make sure to keep moving and get some physical activity each day. While raking leaves, shoveling snow, and walking the dog all count, dancing is also fantastic physical activity and it’s fun at parties! So hit the dance floor when possible and work off a few extra calories. We’ve run across many patients over the years who like to crank up their favorite music and just dance it out at home.
If alcohol and dancing are part of your party scene, keep an even closer watch on your blood glucose because the combination of alcohol and physical activity may leave you with lower blood glucose than expected.
Social Gathering Strategy #7: Always Be Prepared
When heading out the door to the festivities, remember to take:
• Any diabetes medicines you’ll need
• Your meter and testing supplies
• A quick-acting carbohydrate source, such as glucose tablets (especially if you take glucose-lowering medicines and are planning to have a drink or two)
If you’re not certain what foods will be available or when they’ll be served, stash a carbohydrate snack or two in your pocket or bag, just in case your blood glucose starts to fall.
Have Fun!
Eat a small snack to curb your appetite before you head out to the festivities. That way, you can focus on fun and fellowship with friends and family, rather than being sidetracked by your appetite.
Alcohol and Diabetes: The Mixer
Whether it’s a beer with friends after work, a glass of wine at a dinner party, or a champagne toast on New Year’s Eve, alcoholic beverages are frequently part of today’s social life. So, you may be wondering how alcohol and diabetes mix. If you like to enjoy an occasional alcoholic beverage, the good news is that you most likely can continue to do so (unless some of your medications or other health conditions prevent it). Moderation is key. As noted earlier in this chapter, the American Diabetes Association recommends no more than one alcoholic drink per day for women and no more than two per day for men.
3 Considerations If You Choose to Sip an Occasional Alcoholic Beverage:
• Calories
• Carbohydrate
• Potential increased risk for hypoglycemia
Calories Count
Alcohol has no real nutritional value, but you do need to factor in the calories, especially if you are trying to lose weight. (See the “What Is One Drink?” box for the calorie content of common alcoholic beverages.) Check out the calories in the three common mixed drinks listed below. These are 4-ounce portions, so you may need to double or triple the calories and carbohydrate amounts given depending on the size of the beverage you are served.
• 4-ounce margarita—185 calories and 16 grams of carbohydrate
• 4-ounce cosmopolitan—213 calories and 13 grams of carbohydrate
• 4-ounce daiquiri—224 calories and 9 grams of carbohydrate
Consider as well that alcohol consumption reduces inhibitions and self-control, which may lead to munching down more calories and carbohydrate than planned.
Carbohydrate Can Be a Concern
Distilled Spirits and Mixed Drinks
When it comes to carbohydrate, straight distilled spirits (including gin, rum, tequila, vodka, and whiskey) do not have any carbohydrate and thus do not directly affect blood glucose levels. However, be aware of the carbohydrate in any mixers because those can impact your blood glucose. For instance, a 4-ounce mojito contains 16 grams of carbohydrate.
Wine and Champagne
Dry wines and champagne have minimal carbohydrate, though sweet dessert wines are a different story. For sweet dessert wines, you’ll have to count the equivalent of 1 carbohydrate choice (15 grams of carbohydrate) for a 5-ounce glass.
Beer
Light beers (<4.5% alcohol by volume) and low-carbohydrate beers are lower in carbohydrate than regular or dark beers. Per 12-ounce serving, light beers are equivalent to 1/2 carbohydrate choice (about 7.5 grams of carbohydrate), while regular beer is one carbohydrate choice (15 grams of carbohydrate) and dark beers are 1–1 1/2 carbohydrate choices.
High or Low: Which Way Will the Blood Glucose Go?
As mentioned earlier in this chapter, moderate alcohol consumption generally has minimal effect on blood glucose in people with diabetes (with the exception of carbohydrate-rich beverages). However, excessive amounts of alcohol (three or more drinks per day) on a consistent basis may cause high blood glucose.
With all that said, it’s important to be aware that delayed hypoglycemia is a possibility when people with diabetes drink alcohol, especially for those taking insulin or other diabetes medications that can cause hypoglycemia. Why? Very simply put, one of your liver’s jobs is to put out glucose to help maintain your blood glucose levels, but when you drink alcohol, the liver switches over to processing the alcohol and glucose output is decreased. As a result, blood glucose levels may drop—sometimes too low.
An Ounce of Prevention
Think before you drink. Here are a few tips to help you drink smart:
• Have a plan. Discuss with your health-care team how to safely fit alcohol into your diabetes plan.
• Stay on target. Drink alcohol only if your blood glucose levels are in your target range most of the time.
• If low, then “no go.” Do not drink alcohol if you have low blood glucose.
• Know your limits. Limit alcohol to no more than one drink per day if you’re a woman and two drinks per day or fewer if you’re a man.
• Wear your medical ID. Make sure you wear a medical identification when drinking because symptoms of hypoglycemia can be confused with intoxication.
Have Diabetes, Will Travel
Diabetes is your constant companion, but traveling can be a smooth ride if you do a little planning ahead! Whether your itinerary includes a short road trip, cruising to an exotic port, or flying to the far corners of the earth, now’s the time to draft a plan to keep you in the best possible state of health (and mind) before leaving and to help you travel and eat smart once you depart.
5 Tips to Eat Smart While Traveling
Chances are before developing diabetes you occasionally ran into some eating challenges when traveling, whether it was finding something other than a fast-food burger on the road or something other than peanuts or pretzels on an airplane. Now that diabetes is on the scene, having a plan in place to deal with travel-related eating challenges is even more important. The following five tips will help you eat smart and manage your diabetes wherever you are!
Travel Tip #1: Do some investigative work. If you are traveling on a plane or train, check when you make the reservations to see if a meal, snack, or beverage will be offered. Before your travels begin, see what food establishments and markets will be close at hand both during your travels and once you reach your destination. Err on the side of caution and don’t count on foods and beverages always being readily available; have a stash with you. (See the list of “20 Travel-Friendly Foods,” which follows, for some ideas.) And because traveling and eating out typically go hand in hand, put the tips discussed in Chapter 6 to the test during your trip.
Travel Tip #2: Go local. When trying out local cuisine, one of the most important tips is portion control. Too much carbohydrate translates into higher blood glucose levels. If you have an adventurous palate, but are uncertain of the carbohydrate content of local foods, make your best estimate as to the portion that meets your carbohydrate needs, and then check your blood glucose 1 1/2–2 hours after eating to see how the food affected you. If your blood glucose is out of your target range, take a walk or do some type of physical activity to help lower your blood glucose. If you take rapid-acting insulin based on blood glucose values, then make appropriate adjustments as advised by your diabetes health-care team. Talk in advance with your diabetes health-care team about how to handle this type of situation before you depart for your trip. Learn from the situation so you’ll know what to expect if you choose to eat the food again.
Travel Tip #3: Ask and you shall receive. Ask hotels for a small refrigerator and/or microwave in your room. You can keep a few snacks or beverages chilled or prepare instant oats or a cup of soup.
Travel Tip #4: Ask restaurants for what you need. For instance, that might be an egg and toast rather than pastries for breakfast.
Travel Tip #5: Take a test drive. Test your travel plan by taking a short weekend road trip (before tackling a 2-week trek across the globe, for example) to master the eating and diabetes challenges that accompany travel.
20 Travel-Friendly Foods
Travel with plenty of ready-to-eat, portable snacks in case of meal delays or food unavailability. Here are a few examples:
1. Individual portions of peanut butter and pretzel sticks
2. Peanut butter sandwich (natural peanut butter on whole-grain bread)
3. Whole-grain crackers or a bagel with peanut butter or another nut butter
4. Vacuum-packed tuna or salmon and crackers
5. Reduced-sodium jerky
6. Individual portion packs or zip-top bags of almonds, pistachios, peanuts, soy nuts, or roasted pumpkin seeds
7. Small packs or zip-top bags filled with high-fiber cereal
8. Homemade or store-bought trail mix in zip-top bags
9. Fresh fruit (apples, small bananas, clementines, zip-top bags of grapes)
10. Single-serving containers of applesauce or fruit packed in juice
11. Small boxes of raisins
12. Dried fruit in zip-top bags
13. Raw vegetables in zip-top bags or individual portion packs (baby carrots, celery sticks, grape tomatoes)
14. Low-fat popcorn in a zip-top bag
15. Cereal or granola bars (choose those with 5 grams of fiber or more per serving)
16. Protein bars (choose those that fit within your carbohydrate goals with minimal to no added sugar)
17. Single-serving beverages (juice boxes, bottled water, boxed milk, or canned tomato juice or vegetable juice)
18. Single-serving yogurt cups
19. Cheese and crackers (whole-grain crackers with low-fat string cheese)
20. Individually wrapped reduced-fat cheeses
To prevent food spoilage, don’t keep perishable foods at room temperature for longer than 2 hours total. Use a small, soft-sided cooler with freezer packs for transporting perishable foods.
10 Tips to Travel Smart with Diabetes
Tip #1: Identify yourself. Wear your medical identification (bracelet, necklace, etc.) that says you have diabetes and notes if you take insulin. Carry a note from your doctor explaining your diabetes supplies, medicines, devices, and any allergies, along with the information for an emergency contact. Remember to carry your medical insurance card (and travel medical coverage if out of the country). Also carry a list of the members of your health-care team and their contact information just in case the need to reach them arises.
Tip #2: Over-pack your medicines and diabetes supplies. You never know when you’ll run into a travel delay, so pack double the amount of medicine and supplies you think you’ll need. Gone for 5 days? Pack 10 days’ worth.
Tip #3: Ease through airports. Before air travel, you can always check with the Transportation Security Administration (TSA) for the latest travel updates and to learn about current screening policies (visit www.tsa.gov). Tell the TSA agents that you have diabetes.
Tip #4: Keep your medicines and supplies close. Keep them close at hand by packing them in your carry-on bag to prevent damage and avoid losing them at the airport. Insulin, other medications, and testing supplies are temperature-sensitive so avoid storing them in the trunk, glove compartment, back window of the car, or in a checked bag at the airport. Keep them in the original packaging so there’s no question along the way as to what they are and who they belong to. And don’t worry about the liquid carry-on limit on planes; the TSA allows you to exceed those limits for diabetes medications and supplies.
Tip #5: Carry snacks and treatment for low blood glucose. Food access is often unpredictable with travel, so carry portable snacks that won’t spoil to head off hunger or treat low blood glucose (if you are at risk for that). A number of options are shared in the list of “20 Travel-Friendly Foods”. Also stash glucose tablets, gels, or hard candy in your pocket or carry-on bag for easy access.
Tip #6: Do tell. If you are traveling alone, let the flight attendant or conductor know that you have diabetes, just in case you have a problem or require assistance.
Tip #7: Favor your feet. Wear well-fitting, comfortable shoes and socks at all times. Consider wearing light compression stockings if on a long flight or road trip, or if your feet swell otherwise. Check your feet frequently for blisters, cuts, or sores—especially after long walks.
Tip #8: Prepare for a health emergency. Keep a small first aid kit handy. Prior to travel, check out local doctors in the area surrounding your destination who treat diabetes (and who speak English, if traveling abroad).
Tip #9: Keep a closer check on blood glucose. New foods, increased activity, and different time zones can throw your blood glucose off, so test more frequently, especially before and after meals.
Tip #10: The best defense is a good offense. First and foremost, when traveling, try to stay as close to your usual food and medication schedule as possible. Granted, that may be easier said than done, particularly when factoring in flight delays, road construction, traffic jams, and time zone changes. If you take insulin and will be crossing time zones, talk with your health-care team before your trip so they can help you plan the timing of your insulin injections and meals. Keep in mind that westward travel means a longer day (so possibly more insulin will be needed), and eastward travel means a shorter day (so possibly less insulin will be needed). By planning for the unexpected, you’ll be ready when any travel-related eating or medication challenges come your way. After all, the best defense is a good offense.
10 Additional Travel Tips for Going Abroad
No one likes to think about the possibility of needing medical care while on a trip. However, advance planning can bring peace of mind when traveling outside the country and help you be prepared should a health event arise. Here are a few tips* to help you prepare for international travel:
1. Get appropriate immunizations.
2. One month before you leave, visit your health-care team for a checkup.
3. Make plans for temporary health insurance coverage if your plan is not effective outside the U.S.
4. Write down a few diabetes-related phrases in the language of the country you’re visiting, such as, “I have diabetes,” “I need sugar,” or “Where is the hospital?”
5. Wear diabetes identification in the languages of the countries you’re visiting.
6. Use bottled water to drink and brush your teeth.
7. Avoid raw fruits and vegetables.
8. Skip beverages with ice.
9. Eat only dairy products that are pasteurized.
10. Always carry snacks with you.
*This is not an all-inclusive list.
Next Steps
List two eating strategies you can put into practice at your next social or holiday gathering.
1. _______________________________
2. _______________________________
If you drink alcohol, identify one nonalcoholic beverage that you would be willing to drink at your next event to help minimize alcohol consumption.
1. _______________________________
List two eating strategies or tips you will put into practice on your next trip.
1. _______________________________
2. _______________________________
What Do I Eat for Dinner?
Holiday Meal for 45–60 Grams of Carbohydrate*
3 ounces turkey breast
2 tablespoons turkey gravy
1/2 cup mashed potatoes OR 1/3 cup stuffing
1/2 cup green beans
3 tablespoons whole-berry cranberry sauce
Recipe: Pear Dessert “Nachos” (1 serving) OR 2 Individual Bite-Size S’mores
Holiday Meal for 60–75 Grams of Carbohydrate*
3 ounces turkey breast
2 tablespoons turkey gravy
1/2 cup mashed potatoes
1/3 cup stuffing
1/2 cup green beans
3 tablespoons whole-berry cranberry sauce
Recipe: Pear Dessert “Nachos” (1 serving) OR 2 Individual Bite-Size S’mores
*For most women, 45–60 grams of carbohydrate at a meal is a good starting point; for most men, 60–75 grams of carbohydrate per meal is appropriate. Check with your diabetes health-care team to find the amount of carbohydrate that’s right for you.
Swift, Simple Tips
• Buy a roasted turkey from the local supermarket deli.
• Buy microwave-in-the-bag green beans.
Pear Dessert “Nachos”
Serves: 3 / Serving Size: 3 3/4 ounces (1/3rd recipe)
Preparation Time: 10 minutes / Cooking Time: 0 minutes
Ingredients
1 (9-ounce) pear, slightly firm and not overly ripe (alternatively, a red or green apple can be used—red if you prefer sweet; green if you prefer tart)
1/4 large lemon or 1/2 small lemon
1 tablespoon sliced almonds (sliced is important in this recipe to get adequate coverage of the nachos)
1 tablespoon sweetened flaked coconut
1 tablespoon all-natural almond butter (any other nut butter can be used)
2 teaspoons mini chocolate chips
2 tablespoons reduced-sugar dried cranberries
1/8 teaspoon ground cinnamon
1. Quarter and core the pear, then thinly slice it and place in a large bowl. Squeeze juice from lemon evenly over pear slices and toss to coat well. (This step is essential to keep the pear from browning, especially if made ahead.) Arrange pear slices in a single layer on a 10-inch plate. Set aside.
2. Place almonds and coconut on a small tray or piece of aluminum foil. Lightly toast in toaster oven (or broil on low, 3–4 inches from broiler) about 3–4 minutes, or until lightly golden.
3. Meanwhile place almond butter in a small, microwave-safe container and warm until it becomes liquid (about 30–40 seconds if refrigerated; less if at room temperature). Stir well. Using a small spoon, drizzle or gently shake almond butter evenly over pear slices.
4. Sprinkle slices evenly with mini chocolate chips, toasted almonds, toasted coconut, and cranberries. Sprinkle lightly with cinnamon. Best if served soon after preparation.
Choices/Exchanges
1 Carbohydrate, 1 Fat
Calories 110
Calories from Fat 50
Total Fat 6.0g
Saturated Fat 1.5g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 5mg
Potassium 125mg
Total Carbohydrate 16g
Dietary Fiber 4g
Sugars 9g
Protein 2g
Phosphorus 45mg
Individual Bite-Size S’mores
Serves: 1 / Serving Size: 1 s’more
Preparation Time: 2 minutes / Cooking Time: 4 minutes
Ingredients
1/4 teaspoon almond butter (or any other nut butter)
1 vanilla wafer
1 mini marshmallow
1 dark chocolate kiss-type candy, unwrapped (milk chocolate or other kiss-type candy can be used)
1. Preheat oven or toaster oven to 350°F.
2. Spread almond butter on top of vanilla wafer. Place marshmallow in center and gently push down into the almond butter. Place on baking tray and bake 4 minutes, or until marshmallow starts to turn light golden.
3. Remove from oven and immediately top with kiss candy, pushing it gently into the marshmallow. Best when eaten warm.
Choices/Exchanges
1/2 Carbohydrate, 1/2 Fat
Calories 50
Calories from Fat 20
Total Fat 2.5g
Saturated Fat 0.9g
Trans Fat 0.0g
Cholesterol 5mg
Sodium 15mg
Potassium 30mg
Total Carbohydrate 6g
Dietary Fiber 0g
Sugars 4g
Protein 1g
Phosphorus 20mg
Food for Thought
• Planning ahead and making intentional choices at social gatherings is essential to managing blood glucose and weight.
• Limit alcoholic beverages to no more than one alcoholic drink per day if you are a woman and no more than two per day if you are a man.
• When traveling, try to stay as close to your usual food and medication schedule as possible. And keep plenty of travel-friendly snacks on hand.
An Awesome, Easy Vegetable Platter
Looking for a healthy dish to bring to the next social gathering you attend? Consider a vegetable platter! Rather than compartmentalizing each type of vegetable, jam everything possible onto a platter, using a bit of care to make sure that colors are spaced out and that all the vegetables are showing their best side. Scatter two or three small bowls of flavored hummus throughout for dunking the vegetables. Here are some vegetable options you may want to include:
|
For a taste twist, try: |
The oldies, but goodies: |
|
Asparagus of different colors (lightly steamed) Baby corn Broccoli rabe or broccolini (lightly steamed) Cherry or grape tomatoes Edamame (soybeans in the pod) Jicama Red, green, and yellow bell pepper strips Sugar snap peas Zucchini or summer squash strips |
Broccoli florets Cauliflower florets Celery sticks Baby carrots Cucumber sticks |
It’s Not Too Spooky!
When the craving for a sweet treat strikes, you can satisfy your sweet tooth with these treats for about 15 grams of carbohydrate each:
• 8 pieces of candy corn
• 3 Hershey’s miniature candy bars
• 6 jelly beans
• 1 fun-size Milky Way bar
• 3 red and white peppermint or cinnamon hard candies
• 1 fun-size Twix
• 10 Whoppers (1 small pouch)
Of course we’re not advocating that you eat these, but if you do choose to eat a sweet treat, we want you to know the best way to do so.
How Much Alcohol Is Too Much?
If you choose to drink alcohol, the American Diabetes Association recommends no more than one alcoholic drink per day for women and no more than two per day for men.
Are the Calories Worth It?
Are the party foods worth the amount of activity necessary to burn off the extra calories?
A 150-pound woman would have to:
• Walk about 30 minutes at 3 miles per hour to burn off one 12-ounce light beer
• Dance energetically for about 40 minutes to burn off one slice of apple pie
• Cycle for about 10 minutes to burn off a 1-ounce cube of cheese
3 Snacks to Pack and Go
• Small box of raisins
• Four-pack of cheese crackers or peanut butter crackers
• Chewy granola bar
Small, Smart Pre-Party Snacks
• Small handful of walnuts or almonds
• Single-serve cup of greek yogurt
• One stick of string cheese
Avoid the “Seasonal Seven”!
Want to keep yourself honest during the holidays and avoid the seasonal 7-pound weight gain?
Wear your most form-fitting pants or jeans frequently during the season. If they start to get tight, it’s definitely time to make changes to your habits.
What Is One Drink?
One alcoholic drink has about 100 calories and is equal to:
• 12 ounces of beer
• 5 ounces of dry red or white wine
• 5 ounces of champagne
• 1 1/2 ounces of distilled spirits
• 3 1/2 ounces of dessert wine
Take a Pass
Avoid drinking alcoholic beverages if you:
• Take medicines or have a medical history that suggests you should avoid alcohol use
• Are pregnant or trying to become pregnant
• Have liver disease, pancreatitis, advanced neuropathy, or high triglycerides
• Have a history of alcohol abuse or dependence
• Are going to be driving
Alcohol Strategy #1
To control carbohydrate and calories from alcoholic beverages, choose light or low-carbohydrate beer, dry white or red wine, champagne, or “skinny” mixed drinks (those with low-calorie/carbohydrate mixers). Carbohydrate-free mixers include diet sodas, diet tonic water, and club soda.
Alcohol Strategy #2
To reduce the risk of low blood glucose, particularly if you take insulin or other glucose-lowering medications, never drink alcohol on an empty stomach. Always eat a food that has carbohydrate when drinking an alcoholic beverage.
Alcohol Strategy #3
To find out how alcohol affects you, keep a close watch on your blood glucose levels by checking more frequently than usual. When should you check your blood glucose?
While you’re drinking alcohol:
• If your blood glucose approaches 70 mg/dL or below and it’s not mealtime, eat a 15–30-gram carbohydrate snack.
One to two hours after drinking alcohol:
• If, during waking hours, your blood glucose approaches 70 mg/dL or below and it’s not mealtime, eat a 15–30-gram carbohydrate snack.
Before going to bed:
• If you typically eat a bedtime snack, you should still eat it.
• If you don’t typically eat a bedtime snack, but you take diabetes medications and your blood glucose is <100 mg/dL at bedtime, then eat a 15–30-gram carbohydrate snack.
During the night after drinking alcoholic beverages:
• Set an alarm to wake you up. If a middle-of-the-night blood glucose check is <100 mg/dL, eat a 15–30-gram carbohydrate snack. Put a snack that does not require refrigeration by your bed before going to sleep so you don’t have to get up to get it if you need it. Easy snack ideas for this purpose include peanut butter crackers or a granola bar.
Most importantly, consult with your diabetes health-care team about how to personalize these recommendations to suit you.
What Are You Drinking?
|
Lower carbohydrate content |
Higher carbohydrate content |
|
Light or low-carbohydrate beer |
Sweet wine |
|
Dry white or red wine |
Wine coolers |
|
Dry champagne |
Liqueurs |
|
Distilled liquors, straight (such as bourbon, gin, rum, scotch, vodka) |
Mixed drinks with sweet, sugar-containing mixers (such as daiquiris, margaritas, and mojitos) |
Alcohol Alternatives
Looking for a lower-alcohol alternative?
• Try a wine spritzer. Mix two parts wine with one part club soda.
Looking for nonalcoholic alternatives?
• Club soda, sparkling water, or water with a twist of lemon, lime, or orange
• Diet tonic water with a twist of lime
• Nonalcoholic beer
• “Virgin” cocktails
3 More Tips to Sip By
• Dilute your drink. Dilute drinks with club soda, seltzer, or ice to make them last longer.
• Pick your party pals wisely. Alcohol can make it harder to realize that your blood glucose is low because the symptoms of intoxication resemble those of hypoglycemia. Alcohol may impair your thought processes, too. So make sure you have a pal around who knows you have diabetes and knows how to treat hypoglycemia.
• Check, check, and check. Keep your blood glucose monitor handy and check your blood glucose frequently to head off hypoglycemia.
Did You Know That Airplane Air Dehydrates You?
Dehydration can result in fatigue, feeling thirsty, and worsening sinus problems, and can contribute to swollen feet/ankles and constipation.
• TIP: Since beverage service is limited on many flights, allow time to buy one or two bottles of water after passing through airport security and sip the water throughout your flight. Aim to down 8 ounces for every hour of the flight.
• TIP: Skip alcoholic beverages because they can further dehydrate you.