How does drinking alcohol affect your glucose levels?

The question of how alcohol impacts your glucose levels can be a tricky one. Some people may think that because making alcohol requires sugar, drinking will automatically increase your glucose levels. But the truth is a bit more complicated than that. 

While sugar plays an important role in the creation of alcohol, this doesn’t necessarily mean that alcoholic drinks contain a lot of it. Much of it gets converted during the fermentation process. In fact, many alcoholic drinks are low in sugar. 

And when we drink, our body responds to the presence of alcohol as though it’s a major threat. The liver prioritises the processing of alcohol over other functions, such as producing glucose, which could have an impact on how steady your levels are. 

The way that alcohol affects your glucose levels will therefore depend on exactly what you’re drinking as well as whether you’re eating something at the same time. 

In this article, we look at the different ways that alcohol can affect your glucose levels. This includes the effects of alcohol itself, different alcoholic drinks, and its influence on sleep and diet. 

How alcohol can lower your glucose levels 

Alcohol can lead to a drop in your glucose levels because of how it interferes with a metabolic process in the liver. ¹ 

This process is called gluconeogenesis, meaning “to make new glucose,” and it is where your body converts fats and protein into glucose. Gluconeogenesis is occurring all the time, and it helps to keep fuel levels steady within your body. ² 

The main place this process occurs is your liver. And your liver is also the organ that breaks down toxic substances when they enter our blood, such as alcohol. 

Your liver prioritises breaking down alcohol when it’s in your body, and as it does so, a particular compound begins to build up that inhibits the process of gluconeogenesis. ³

So, consuming alcohol hinders the liver’s ability to produce glucose, potentially leading to a drop in your glucose levels. 

This potential drop may be balanced out by eating a meal containing carbs at the same time, or by drinking beverages that contain carbs or sugar, as these drinks can raise your glucose levels.  

How drinking alcohol can raise your glucose levels 

Drinking alcoholic beverages that are high in sugar or carbs could cause your glucose levels to rise. 

Certain drinks have high sugar or carb content due to how they’re made. Others may be sugary due to certain components, such as mixers or cocktail ingredients. Drinks that could raise your glucose include: 

• Spirits that come with sugary mixers, such as soft drinks and fruit juices  
• Cocktails with sugary ingredients, such as piña coladas and Long Island iced teas  
• Beers that are high in carbs, including dark beers and some non-alcoholic varieties 
• Liqueurs, such as crème de menthe and advocaat 
• Dessert wines, such as port and sherry 

Even with the liver producing less glucose, the sugar and carb contents of these drinks can be enough to lead to a glucose spike for some people.  

Alcohol and insulin 

Insulin is a hormone that your body releases to move glucose from your blood into cells to use as energy. 

At present, there’s no evidence to tie alcohol consumption directly to insulin resistance. ⁴ That said, drinking too much alcohol can contribute to obesity, which itself is a risk factor for insulin resistance. ⁵

When it comes to moderate alcohol consumption, the NHS recommends no more than 14 units of alcohol a week, spread across three or more days. In terms of drinks, 14 units is approximately:  

• 6 pints of 4% beer  
• 6 medium (175 ml) glasses of wine  
• 14 small (25 ml) single shots of spirits   

Breaking this down further, here are the amounts of units in some individual drinks: 

• 1 pint of 3.6% beer or cider = 2 units 
• 1 pint of 4% beer or cider = 2.3 units 
• 1 pint of 5.2% beer or cider = 3 units 
• 1 medium (175 ml) glass of wine = 2.3 units 
• 1 small (25 ml) single shot of spirits = 1 unit 
• 1 225 ml 4.5% alcopop = 1.2 units 

Other ways alcohol affects glucose 

Drinking alcohol can also impact your glucose levels indirectly. This is due to how it can affect your sleep and your appetite. 

Alcohol can disrupt your sleep, altering appetite-regulating hormones, which could lead you to make poorer food choices and overeat the next day. ^6,7 Doing so may see you running the risk of glucose spikes and crashes. 

Having a bit too much to drink can also reduce your self-control. As a result, you may be more likely to overeat carbohydrate-laden foods while drinking, which could lead to a glucose spike. ⁸ This is especially the case if you’re mixing carb-rich foods with high-carb drinks. 

Learn more about the relationship between sleep and metabolism. 

Tips for steady glucose when drinking 

If you’re looking to keep your glucose steady while consuming alcohol, there are a few things you can do to help: 

• Don’t drink on an empty stomach. Having a bite to eat before drinking reduces the impact of alcohol on your glucose levels. ⁹
• Go for a walk afterwards. Getting moving can lessen the impact of drinking on your glucose. ¹⁰  
• Tuck into some unsalted nuts. The fat and protein they contain can make it easier for your body to stabilise your glucose while you’re drinking. ^11,12
• Keep hydrated. Don't forget to drink some water or other non-alcoholic fluids between alcoholic ones, as this also helps your body keep your glucose steady. 
• Happy hour is better than a night cap. Drink earlier in the day further from your bedtime so that when your body is metabolising the alcohol, it’s less disruptive to your sleep.  
• Drink in moderation. Doing so will make it easier to stay on top of what you’re eating and get a good night’s sleep. ^6,8

Frequently asked questions 

Here are some additional related questions about alcohol and glucose (blood sugar). 

How long does alcohol affect blood sugar for? 

Alcohol can affect your blood sugar for as long as it remains in your body. On average, our livers process one unit of alcohol an hour, but this can vary from person to person. ¹³

Does alcohol turn into sugar in your blood? 

Alcohol doesn’t convert into sugar when you drink it. However, be mindful that some alcoholic drinks do contain sugar. 

Will quitting alcohol lower my blood sugar? 

Giving up drinking won’t necessarily alter your blood sugar levels as there are many different factors that determine this. However, it is a healthy choice for other reasons should you wish to make this change. 

How does alcohol affect a glucose test? 

Alcohol consumption has been shown to increase fasting glucose, and result in worse outcomes on glucose tolerance tests. ¹⁴ If you’re having an HbA1c test and are a moderate or heavy drinker, you may have lower levels than during times you weren’t drinking. ¹⁵

A final note from Lingo 

Alcohol can lead your glucose levels to rise or fall, depending on factors such as the sugar and carb content of what you’re drinking. 

If you’re curious about the impact of drinking on your glucose, a continuous glucose monitor (CGM) like Lingo could help. You’ll be able to see the impact that different drinks have and use this insight to work out the best options for you. 

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