What Happens to Your Blood Sugar When You Drink Eggnog

Eggnog is a holiday favorite, known for its creamy texture and rich flavor. It can spike your blood sugar, but certain ingredients in eggnog can affect your blood glucose (sugar) levels more than others. Whether this is problematic depends on factors such as the amount you’re consuming and your concerns about blood sugar control.

Does Eggnog Raise Blood Sugar?

Eggnog can spike your blood sugar. It is traditionally made with ingredients such as whole milk, heavy cream, whole eggs (with the yolks), sugar, spices, and sometimes alcohol.

The main drivers of blood sugar spikes are ingredients containing carbohydrates. One cup of prepared eggnog contains around 20 grams of carbohydrates, 100% of which come from sugar.

When you consume carbohydrates, your body digests them into simple glucose molecules. These move into your bloodstream, where they wait for insulin to be released by your pancreas, and then enter your cells, where they can be used for energy.

The rate at which this occurs and the severity of its impact on your blood sugar depend mainly on the type of carbohydrates you’re consuming and the foods or drinks you pair with them.

For instance, eggnog doesn’t contain any fiber (a type of carbohydrate that slows digestion and supports blood sugar stabilization), so its sugars are absorbed more quickly than those in a piece of whole-grain toast with a fried egg on it.

Does the Fat and Protein in Eggnog Slow Blood Sugar Spikes?

While the carbs in eggnog will promote a spike in blood sugar, how dramatic that spike is also depends on the other ingredients and nutrients you consume at the same time.

The heavy cream, whole milk, and eggs in eggnog are rich sources of fat and protein, which can slow digestion. However, they usually aren’t enough to offset the overall sugar load in eggnog, so blood sugar levels will still rise.

It’s also worth noting that most of the fats in eggnog are saturated fats. A high intake of saturated fat is associated with an increased risk of cardiovascular disease and insulin resistance, so it’s best to enjoy eggnog in moderation.

How to Enjoy Eggnog Without Spiking Blood Sugar

If you want to enjoy eggnog while minimizing its impact on your blood sugar, here are some strategies to keep in mind:

• Reduce your serving size.
• Pair a glass of eggnog with a meal or snack that contains protein and fiber.
• If choosing a commercial eggnog, look for ones with lower added sugar.
• Consider trying alternatives that use unsweetened plant-based milk.
• Make your own eggnog at home, using swaps like soy milk, vanilla extract, nutmeg, cashew cream (made by blending equal parts raw cashews with water until creamy), or even silken tofu.

Finally, consider not spiking your eggnog with alcohol. Alcohol initially has a blood sugar-lowering effect. Thereafter, it can cause rebound blood sugar spikes, which can be problematic for individuals on diabetes medications.

Should You Avoid Eggnog if You’re Watching Your Blood Sugar?

As with most aspects of your dietary pattern, context, frequency, and portion size are important.

A rise in blood sugar from drinking eggnog can occur in people with and without diabetes. However, those with insulin resistance, prediabetes, or diabetes are more likely to see noticeable post-drink blood sugar rises, especially if they consume eggnog on its own or in large portions.

If you frequently consume it in large amounts, it may be best to replace it with healthier beverages. But if you enjoy an occasional glass of eggnog at a holiday party, it’s probably not worth stressing over.

Awareness of what you’re consuming and how it affects your blood sugar matters more than restricting yourself. Consider where mindful swaps of sugary items make sense versus eliminating some of your favorite festive foods and drinks, and prioritizing the overall quality of your diet pattern.

After all, eggnog is a seasonal treat, not a replacement for other healthier options.