Type 1 Diabetes Holiday Parties: Alcohol, Grazing & Social Strategies

Disclaimer: While I am a registered dietitian nutritionist and certified diabetes care and education specialist with Type 1 Diabetes myself, this blog post is not intended as medical advice. I'm sharing from my personal experience and professional knowledge, but your diabetes management should always be discussed with your healthcare team. What works for me or others may need to be adjusted for your unique situation.

The Mental Load of Party Season

Picture this: You walk into a holiday party. There's a table loaded with appetizers, some you recognize and some you don't. Someone hands you a drink. Music is playing. People are laughing. Everyone else is relaxed and enjoying themselves.

But you? Your brain is working overtime.

What's in those meatballs? Is there sugar in that sauce? Should I pre-bolus now or wait to see what I actually eat? How many carbs are in that cheese ball? When did I last check my blood sugar? If I take insulin now and then we don't eat for another hour, will I go low? What if I miscalculate and spike all night?

The mental load becomes incredibly heavy when there's such a social emphasis, especially when you're trying to pre-bolus, calculate carbs, and manage everything in real-time at someone else's house when you don't know exactly what you're having and you don't know exactly what to take.

It's exhausting. It's overwhelming. And honestly? It can make you not even want to go to parties anymore.

But It Doesn't Have to Be This Way

Here's what I want you to know: although it can feel overwhelming, with the right information, you can go into any situation feeling confident, calm, and in control of your blood sugar.

I say this all the time, I'm a professional diabetic and I still get things wrong. But after 6 years of traditional graduate level education, 8 years of diabetes education experience, almost 4 years of Type 1 Diabetes specific education working with hundreds of individuals with T1D, and 13 years of living with Type 1 Diabetes myself, I know a thing or two.

You've probably heard this before: knowledge is power. And it truly is. Finding strategies, systems, and information that works for you is key to navigating party season without losing your mind or your blood sugar control.

So let's break down the biggest challenges of holiday parties and exactly what you can do about them.

Challenge #1: Alcohol

Let's talk about alcohol, because this is where a lot of people get really confused and sometimes really scared.

Alcohol can have a significant impact on blood sugar. And here's the tricky part: it can cause you to spike AND it can cause you to drop, depending on what you mean by "alcohol."

In my book (which you can grab for free at typeonetypefun.com/free-book), I dive deep into how different types of alcohol affect blood sugar differently. Let me give you the overview here.

Hard Liquor Can Drop Your Blood Sugar

When we're talking about alcohol as in hard liquor, things like vodka, rum, whiskey, tequila (the spirits with little to no carbs), these can actually cause your blood sugar to drop quite a bit.

Why? Because alcohol impacts your liver's ability to release stored glucose. Your liver is normally responsible for maintaining your blood sugar between meals by releasing glucose as needed. But when alcohol is in your system, your liver prioritizes metabolizing the alcohol instead, which means it's not doing its usual job of stabilizing your blood sugar.

This is especially dangerous if you've taken insulin for a meal and then continue drinking throughout the night. You could experience a delayed low, even hours after you've stopped drinking.

Here's what you might consider if you're drinking hard liquor:

• Having a low blood sugar snack available and nearby
• Making sure you have a safety plan in place
• Wearing medical alert jewelry (seriously, this is so important)
• Communicating with friends about your diabetes and what to do if you go low
• Setting up medical alerts on your phone
• Not drinking on an empty stomach
• Checking your blood sugar more frequently, including before bed

These precautions can make a huge difference in keeping you safe while still enjoying yourself.

Mixed Drinks and Frozen Drinks Can Spike Your Blood Sugar

On the flip side, when we refer to alcohol in the form of a mixed drink, you're often dealing with a combination of a spirit, a citrus mixer, and some type of sugar or syrup. That means carbs, and potentially a lot of them.

Think about it: a rum and coke has all the carbs from the soda. A margarita has lime juice plus simple syrup or agave. A mojito has sugar muddled right into it.

And if you get one of those yummy frozen drinks like a frozen margarita or a piña colada? You might expect a few extra carbs there, sometimes 30-60g or more depending on the size and recipe.

Here's what you might consider for mixed drinks:

• Asking what's in the drink before you order it (or before you accept it from the host)
• Estimating carbs conservatively if you're unsure, you can always take more insulin later if needed
• Opting for sugar-free mixers when possible (diet soda, club soda, etc.)
• Keeping track of how many drinks you've had so you can dose insulin appropriately

Know Yourself When It Comes to Alcohol

One of my favorite things to say is: know yourself when it comes to alcohol.

If you know that you become a track star or a professional dancer when you get a little tipsy, first of all, have fun! Second of all, know that those activities might drop your blood sugar. Increased movement and activity burns glucose, so you might need to account for that.

Now, if you become a professional couch potato after a drink or two, enjoy your relaxation! But make sure you have strategies in place so your blood sugar isn't skyrocketing from all those carbs in your drinks combined with decreased activity.

The bottom line: be intentional. Regardless of whether someone has diabetes or doesn't, you should hydrate, be mindful of what you're consuming, and know how your body responds. With diabetes, you just have an extra layer of planning to consider.

For more detailed strategies on alcohol and blood sugar, definitely grab my book at typeonetypefun.com/free-book, there's a whole section on this.

Challenge #2: Grazing

Okay, let's talk about one of the trickiest parts of holiday parties: grazing.

You know what I mean. You're standing around chatting, and you grab a piece of cheese here, a cracker there, a couple of meatballs, some veggies and dip, maybe a cookie, then another drink. Before you know it, you've eaten the equivalent of a full meal, but it happened over the course of two hours.

The insulin strategy for grazing can be very difficult to handle. This is a lot of what I teach my clients. We actually talk about this every single week in my T1 Dream Life group program and community.

Some people might consider doing a split bolus (taking some insulin upfront and some later). Some people might use an extended bolus if they have a pump (delivering insulin over an extended period of time). Some people do a bit of insulin stacking (taking small doses as they go, being mindful of insulin on board). And some people use other strategies entirely.

If you don't know what all these terms mean, that might mean you need a little bit more education on insulin dosing strategies. And that's completely okay! Most people aren't taught these advanced techniques when they're first diagnosed.

If you want to learn very specific insulin strategies for situations like grazing, I want you to schedule a call with me: calendly.com/typeonetypefun/30min

We can work together to develop YOUR personalized party protocol. Not some generic advice, but actual strategies tailored to your body, your insulin sensitivity, your pump or pen regimen, and the types of parties you typically attend.

Because here's the truth: there's no one-size-fits-all approach to grazing. What works for someone else might not work for you. But once you figure out your personal strategy, parties become so much less stressful.

Challenge #3: Social Pressure

Ah yes, social pressure. This is the one that gets people during the holidays more than they want to admit.

Aunt Sue always makes her famous apple pie, and she is going to be super offended if you don't have a slice. But she also knows you have diabetes now, so she's watching what you put on your plate.

Or maybe it's your coworker who keeps insisting you try the cookies she baked. Or your friend who gives you a hard time for checking your blood sugar at the table. Or the family member who says, "Are you sure you should be eating that?"

Here's what I want you to know: you can totally eat the pie if you know how to deal with the blood sugar. You can have cookies. You can enjoy party food just like everyone else.

But I also respect if you don't want to eat certain things for blood sugar purposes, or because you're working on specific health goals, or simply because you don't feel like it.

You don't owe anyone an explanation about what you eat or don't eat. You're allowed to say, "No thank you, I'm good," without justifying yourself.

If someone pressures you, you might consider having a few responses ready:

• "I'm pacing myself, I'll grab some later" (even if you won't)
• "I already had some, it was delicious!" (even if you didn't)
• "My blood sugar is being tricky today, I'm playing it safe"
• "I appreciate you thinking of me, but I'm all set"

The goal is to protect your peace and your health without getting into a whole thing with people who don't understand diabetes.

Challenge #4: Pre-Party Nutrition Strategy

If you're on a nutrition-specific journey, whether that's for weight loss, athletic performance, or just general health, you might want to be intentional with your eating before the party.

Loading up on protein, fiber, or hydration earlier in the day can make those parties a little bit easier to navigate while still hitting your goals.

You might consider:

• Eating a protein-rich breakfast and lunch so you're not starving when you arrive
• Drinking plenty of water throughout the day (this also helps if you'll be drinking alcohol later)
• Having a small snack with protein and fat before you leave for the party, so you're not tempted to overeat the second you walk in
• Planning which foods at the party are worth it to you and which you can skip

This isn't about restriction. This is about showing up to the party feeling good in your body and making intentional choices, rather than being so hungry that you're grabbing everything in sight and then dealing with the blood sugar aftermath.

Challenge #5: Cultural Foods and Traditional Dynamics

Okay, here's something we don't often talk about, but I think it's really important.

If you don't already know me or haven't seen my face, go ahead and take a quick peek at me on Instagram: https://www.instagram.com/type.one.type.fun

Also, don't be a stranger! DM me and say hi, I'd love to get to know you.

What you see when you look at me is probably a young Caucasian woman. And you're right.

I didn't grow up in a Hispanic household. I didn't grow up in an Asian home. My family is not from Africa. And while we have European influence, Europe is so diverse that I can't even fully claim it.

Why am I telling you this?

Because a lot of the time, people don't talk about cultural foods when it comes to diabetes management. And this can make social situations really difficult, especially if your endocrinologist or diabetes care team has not given you information that fits into your cultural norms, preferences, and favorite foods.

So much of the nutrition information we receive is standardized and American, maybe with some Mediterranean influence, but it just does not cover the beauty and depth of all cultures and foods available.

You do not have to eat a Mediterranean or traditional American diet to be healthy. You do not have to eat any specific culture's food to be healthy. You have to eat what works for your body and honors your heritage, your preferences, and your life.

Why This Matters During Holiday Party Season

I'm talking about this during holiday party season because I think it's important to acknowledge our preferences and favorites and go from there.

Maybe you're going to a party where there will be tamales, empanadas, or tres leches cake. Maybe there's biryani, samosas, or gulab jamun. Maybe there's jollof rice, plantains, or puff puff. Maybe there's dim sum, bao buns, or mochi. Maybe there's pierogis, borscht, or babka.

These foods are just as valid and wonderful as turkey, mashed potatoes, and apple pie. And you deserve to have strategies for managing your blood sugar around ALL foods, not just the ones that show up in standard American diabetes education materials.

Here's what I want you to do if you eat certain foods and haven't been educated on those foods and don't know how to handle them:

I want you to DM me on Instagram, say hi, let me know you read this article, and ask those questions.

If you have questions, I will answer them to the best of my ability. And if I don't have an answer, I promise to do the research.

This is something I promise for all of my clients, and I want to make sure that you are getting what you deserve, which is quality information that is accessible to you.

Again, I don't promise to have all the answers, but I do promise to be a provider who will step up for you, especially if you feel like no one has done that already.

Okay, Back to Holiday Parties

I don't know if that cultural foods section will ever hit the right audience, but if that information spoke to you, thank you for reading. And please, please reach out.

Now, let's wrap this up with some practical action steps you can take right now to prepare for party season.

Your Party Season Action Plan

Before the party:

• Check your blood sugar and make sure you have supplies with you (insulin, CGM, meter, glucose tabs)
• Eat something with protein and fat so you're not arriving starving
• Hydrate well
• Have a mental game plan for what you want to eat or drink

During the party:

• Check your blood sugar periodically, especially if you're drinking or grazing
• Be intentional with your insulin dosing, whether that's pre-bolusing, splitting doses, or using an extended bolus
• Pace yourself with both food and alcohol
• Don't be afraid to step away if you need to deal with your blood sugar privately

After the party:

• Check your blood sugar before bed, especially if you had alcohol
• Set an alarm to check overnight if you're worried about delayed lows
• Have a snack available by your bed just in case
• Give yourself grace if your blood sugar wasn't perfect, one party isn't going to ruin everything

You Deserve Personalized Support

Look, party season is just beginning, and if you're already feeling overwhelmed by the thought of navigating all of these situations, that's a sign that you could benefit from personalized support.

I want to help you develop YOUR personalized party protocol.

Not generic advice. Not what works for someone else. But strategies tailored specifically to you, your insulin sensitivity, your lifestyle, your preferences, and your goals.

When we work together, we figure out things like:

• Your specific insulin dosing strategy for grazing situations
• How alcohol affects YOUR blood sugar and what to do about it
• How to handle social pressure in a way that feels authentic to you
• Pre-party and post-party strategies that set you up for success
• How to enjoy yourself without constantly stressing about diabetes

Schedule a free 30-minute consultation call with me here: calendly.com/typeonetypefun/30min

We'll talk about where you're struggling and how I can help. No judgment, no pressure. Just real support from someone who gets it.

And don't forget to grab your free copy of my book at typeonetypefun.com/free-book, it has detailed strategies for alcohol, social situations, and so much more.

Final Thoughts

Holiday parties should be fun. They should be about connection, celebration, and enjoying yourself.

They shouldn't be a constant source of stress and anxiety because you're trying to manage your diabetes in real-time while also trying to socialize.

With the right strategies and support, you can do both. You can have stable blood sugars AND enjoy party season. You really can.

So take what you learned here, implement what resonates, and reach out if you need help with the rest.

You've got this. And I've got you.

Ready to develop your personalized party protocol? Let's create strategies that actually work for your life: calendly.com/typeonetypefun/30min

Want comprehensive strategies for alcohol, social situations, and more? Grab your free book: typeonetypefun.com/free-book