Social life and diabetes: how to have fun without risking your health

A family celebration, dinner with friends, a birthday party. These are moments for sharing, relaxing and enjoying. But for people with diabetes, events like these can also cause anxiety: unknown food, disrupted routines… How can you keep a balance without feeling limited?
The good news is that you can enjoy them to the full, with a bit of information, planning and some simple strategies. Finding out how food, alcohol and the social setting can affect your health is the first step towards experiencing this type of event without any unnecessary worries. If you are on insulin or other glucose-lowering medication, speak with your healthcare provider about whether adjustments are needed for events involving large meals or alcohol.

1. Planning: the key to having fun 

Getting ready before a social event doesn't mean getting obsessed. It's a question of making informed decisions to ensure that your body responds in a predictable manner.
If the event includes a meal, it's helpful to know what time it will be served, and if you can, find out in advance what the menu consists of. That allows you to anticipate what foods to choose from, how many carbohydrates to consume and if you need to adjust your insulin dose¹.
It's also a good idea to not miss any meals before the event. Arriving hungry may cause you to eat too much and lose control. A light snack before you leave — like some fruit or a yoghurt— will help you to stabilise your glucose and make better decisions when you arrive at the event¹.
And if the event goes on for longer, having a snack or a portion of fast-acting glucose (such as glucose tablets or juice) on hand can be very useful in case of a drop in glucose¹.

2. Make informed decisions about your meal: enjoy without excess

One of the biggest challenges at social events is a buffet or a meal served with large portions. The options available usually include dishes rich in fats and rapidly absorbed carbohydrates (including added sugars), which can quickly trigger spikes in glucose.
But that doesn't mean you have to renounce flavours or feel isolated. The key is to choose carefully:

Opt for small portions: you can sample several dishes, but in smaller quantities.

• Fill half your plate with fresh steamed or grilled vegetables².
• Include some lean protein: chicken, fish, eggs and legumes all help to balance glucose levels².
• Put a brake on refined carbohydrates: white bread, rice or very sugary desserts. If you decide to eat them, make sure that the quantities are small and that they're always accompanied by fibre or protein².
• Try to not have a second helping: eat slowly and wait for a few minutes before having more. The body often only needs a bit of time to feel satiated².

Remember that enjoying an event doesn't just depend on the food. Sharing, laughing and connecting with others are also ways of celebrating.

3. Alcohol: always within limits

Drinking alcohol requires some precautions if you're a person with diabetes. It's not prohibited, but you do need to act responsibly. Alcohol can lower glucose to dangerous levels, especially when taken on an empty stomach or after a heavy meal³.

To avoid risks:

• Don't drink on an empty stomach. Accompany it with food that contains complex carbohydrates³.
• Choose alcoholic drinks with a low sugar content. Dry wines, beer or spirits with mineral water are better options than cocktails or sweet mixtures³.
• Moderate the amount you drink. The general recommendation is one drink a day for women and up to two for men³.
• Check your glucose before and after drinking. And if you had a drink or two, check your levels before going to bed as well: the risk of nocturnal hypoglycaemia is greater³.

Drinking moderately is not just a way to care for your health; it also allows you to enjoy an event even more without any negative consequences. If you use a CGM, consider setting a low-glucose alert overnight after drinking alcohol. It is important to maintain safe glucose levels and consult your diabetes care team if you have any questions.

4. The social setting: pressure, feelings and decisions

The biggest challenges are not so much in the food, but rather in the social dynamics. “Why not try some of that cake?”, “A drink won't do you any harm!”, “Forget about the diet for today!”. Comments like these can make you feel uncomfortable and sow doubts in your mind.
It's important to remember that diabetes isn't a barrier, but it does require some awareness. Having a pre-prepared answer, like: “Sure, I'll just try a little bit” or “Today I feel like looking after myself so I can feel good tomorrow” can help you to stick to your decisions without feeling judged.

What's more, not everyone has to know all the details about your condition. You choose what to share, when and with who. Feeling comfortable and accompanied in your process is as important as your glucose controls.

Surrounding yourself with people who understand and respect your choices makes any event that much more pleasurable. Empathy, towards yourself and towards others, is your best ally. Being part of a diabetes education programme or peer support group can also build confidence in handling social situations.

5. After the event: assessing and learning

Once the event is over, it can be useful to check up on how you felt and how your body responded. Was there any kind of food or drink that caused an unexpected rise or drop in your glucose? Did alcohol affect your levels the next day? Did you feel pressured to eat or drink?

Reflecting on matters such as these can help you learn and improve future experiences. Diabetes doesn't demand perfection, just constant attention and conscious decisions¹.

Over time, you'll know what works best for you, what foods you tolerate better and how to adapt your strategies to align with the type of event. Every experience counts. A good recommendation could be, for example, a light walk after the meal may help regulate glucose levels and support digestion.

Having fun is possible, so is looking after yourself

Living with diabetes doesn't mean having to give up on your social life. With some good planning, well-informed decisions and a little flexibility, you can enjoy any celebration without compromising your health.
Eating smart, drinking in moderation and moving safely will allow you to enjoy such moments with happiness and confidence. After all, caring for your health is another way to celebrate life. These recommendations apply to both type 1 and insulin-treated type 2 diabetes. Your diabetes care team can help adapt them to your personal context.