Does alcohol increase your risk of type 2 diabetes?

Alcohol gets a bad rap for many reasons, but does it increase your risk of diabetes?

About 1 in 10 Americans develops diabetes, most of which is type 2 diabetes.

Risk factors for type 2 diabetes include leading a more sedentary lifestyle, being older than 45, and having a first-degree relative with the condition.

But if you regularly drink wine, beer, or liquor, are you at risk of type 2 diabetes? After speaking with dietitians and diabetes educators, there is not a clear, direct link between drinking alcohol and developing type 2 diabetes.

However, this is not to say that alcohol does not have negative consequences for blood sugar management. Read on to explore the complex relationship between alcohol and blood sugar and what you can do to prevent type 2 diabetes.

How the body metabolizes alcohol

When we consume alcohol, our body breaks it down mostly through the liver. It allows us to eliminate alcohol and other toxins from our bodies.

However, this process takes some time. Consuming too much alcohol can overwhelm our liver and make us feel intoxicated.

The liver also helps regulate blood sugar levels. One of its many functions is to store glucose and return it to your bloodstream to stabilize your blood sugar levels as needed, especially overnight.

However, your liver prioritizes alcohol metabolism. So when you drink, your liver won't send glucose into your bloodstream when you need it—and that can lead to low blood sugar.

The link between alcohol and diabetes

Some research shows a link between alcohol consumption and developing diabetes – but it may depend on how much you drink.

A study in China found that heavy drinkers had a 29% higher risk of type 2 diabetes than those who never drank. The authors concluded that reducing alcohol intake would be beneficial in avoiding diabetes.

A limitation of this study is that it relies on self-reports from people, and people may not be completely transparent about how much alcohol they drink. This study also did not have a large population of women, and therefore more research in women is needed.

Still, an umbrella review of 53 meta-analyses on specific foods and type 2 diabetes risk found that moderate drinkers (about one to two drinks per day) had a 25% lower incidence of type 2 diabetes than teetotalers.

Foods linked to type 2 diabetes include processed meats, bacon, and sugar-sweetened beverages. That said, it's important to remember that there are many drawbacks to consuming alcohol, the authors noted.

Heavy drinking is associated with liver cirrhosis, which is associated with type 2 diabetes, as well as alcohol abuse and an increased risk of certain cancers.

So, how do you put all of this in perspective? Although alcohol consumption can affect the risk of developing type 2 diabetes, it is not a direct cause, says Vandana Seth, RDN, a registered dietitian nutritionist and certified diabetes care and education specialist.

Imbibing may affect other lifestyle behaviors that may contribute to increased disease risk. For example, if you have a few drinks on a Friday night, you may be more likely to sleep in and skip going to a Saturday morning exercise class, or you may have less energy and be generally less active the next day.

These changes don't immediately cause diabetes in the short term, but when you look at these patterns over someone's lifetime, it's possible that these behaviors can increase the risk of type 2 diabetes.

"Excess alcohol can affect blood sugar levels, and insulin sensitivity and contribute to weight gain. For those with diabetes, it's especially important to limit it to one drink per day for women and two drinks per day for men," adds Seth.

The liver stores calories from alcohol as fat, and this type of fat can contribute to insulin resistance.

Other risk factors for diabetes

Not just one thing causes diabetes. There are multiple risk factors, including genetics and lifestyle factors, says Shayna Frost, RD, dietitian and certified diabetes educator at MedStar Health. It's worth reevaluating your relationship with alcohol and making the necessary changes, whether it's cutting back on your drinking or exploring what it means to be transparently curious.

Also, consider these other risk factors that may contribute to the development of diabetes:

Lack of physical activity: Regular movement helps improve insulin sensitivity and lower your blood sugar, reducing your risk of diabetes.

Considered overweight: Excess body fat, especially abdominal fat, can lead to insulin resistance and elevated glucose levels.

However, it is important to remember that type 2 diabetes can occur in bodies of all shapes and sizes.

What to do about drinking alcohol if you have diabetes?

Although we know that drinking alcohol does not directly affect one's development of type 2 diabetes, drinking alcohol can have serious side effects for people who have diabetes or are prone to low blood sugar problems. Drink in moderation and always remember to eat a well-balanced meal if you drink alcohol, as food can moderate the effect of alcohol on your glucose levels.

Check with your doctor to make sure you don't have any adverse reactions and that your medication won't contribute to lowering blood sugar while drinking alcohol.

Bottom line

Diabetes is complicated—no one food or drink can cause or cure diabetes. Although alcohol alone is not the only cause of diabetes, it can affect what you eat, how active you are, and how you sleep, which can make you more prone to diabetes over time.

The recommended daily limit is one drink per day for women and two drinks per day for men. Choose alcohol that is low in calories and total carbohydrates and pair your alcohol with a balanced meal for the best blood sugar afterward.

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