By Melinda Maryniuk, MEd, RD, CDCES
Alcohol in moderation can be part of a healthy meal plan, even for people with diabetes or those working toward a healthier weight. However, drinking “in moderation” can be challenging and may impair sleep, thinking, judgment, and overall health. As a result, more people are choosing to go without alcohol for a month, joining movements such as Dry January, Sober October, No-Alcohol November, and Dry July.
Beyond these campaigns, a growing number of people identify as “Sober Curious”—choosing to pause alcohol use to better understand how it fits into their lives. This article explains what drinking in moderation means, explores the benefits of the sober curious movement, and offers tips for reducing alcohol and enjoying alternative drinks, including mocktails.
What does “moderation” mean?
Organizations such as the American Heart Association and American Diabetes Association define moderation as:
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One drink per day for women
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Two drinks per day for men
One drink equals 4 oz wine, 12 oz beer, or 1.5 oz spirits. For many people, even this amount may be too much, and limiting alcohol to once or twice a week may work better. Larger pours and sweetened mixers can also add more calories and carbohydrates than expected.
Tip: Pour 4 oz (½ cup) of wine into your glass to see what a true serving looks like.
How may alcohol impact my health?
Alcohol can contribute significant extra calories (2 beers nightly = 2,100 calories per week). Many drinks can raise blood sugar, while others—especially in people with diabetes—can lower blood sugar and lead to hypoglycemia, which may be dangerous if untreated. Alcohol can also interfere with medications.
Tip: Talk with your healthcare provider about how alcohol may affect you personally.
What is “Sober Curious”?
Being sober curious means exploring how you feel—physically and mentally—when you reduce or stop drinking alcohol. This may involve avoiding alcohol entirely or setting limits on when and how often you drink. There is no set time frame; it could be a week, a month, or longer.
The goal is mindfulness. For many people, alcohol becomes an automatic habit, such as having a drink before dinner. Being intentional may help you discover whether drinking less—or not at all—improves your well-being.
Tip: Just as you aim to eat mindfully, try drinking mindfully.
What are the benefits of sobriety?
Even short breaks from alcohol are associated with:
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Better sleep and clearer thinking
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Weight loss
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Improved blood pressure, blood sugar, and liver function
Many people also report feeling healthier overall and proud of meeting their goals. Non-alcoholic drinks are often lower in calories and carbs—check nutrition labels to compare.
Tip: Try taking a few weeks off from alcohol and notice how you feel.
What are some alternatives to alcoholic beverages?
As interest in sober curiosity grows, so do appealing non-alcoholic options. Many bars and restaurants now offer creative mocktails, along with non-alcoholic beers, wines, and spirits.
Popular mixers include:
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Kombucha
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Ginger beer (lower-sugar options available)
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Apple cider vinegar
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Shrubs (fruit-based drinking vinegars)
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Fruit-flavored sparkling water (such as Spindrift®)
Tip: Serve mocktails in a favorite glass with a garnish to make them feel special.
Mocktail Recipes
Raspberry Smash
Yield: 1 drink | Per drink: 40 calories, 7 g carbs
Muddle 2 tsp apple cider vinegar with ½ cup raspberries. Add ice, 8 oz sparkling water, stir, and garnish with mint or basil.
Sparkling Cranberry Kombucha Mocktail
Yield: 4 drinks | Per drink: 55 calories, 13 g carbs
Muddle sliced ginger and rosemary. Add ½ cup cranberry juice and 2 bottles kombucha. Stir gently, pour over ice, and garnish with cranberries and rosemary.
Minty Ginger Beer Mule
Yield: 1 drink | Per drink: 69 calories, 17 g carbs
Muddle mint and lime wedges in a glass. Add ice, top with non-alcoholic ginger beer, and garnish with mint.
How can I learn more?
For more information, check out some of the books and websites suggested below:
Resources:
- The Sober Curious: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol. By Ruby Warrington
- Mocktail Party (recipes) by Diana Licalzi and Kerry Benson
- The Sober Dietitians: https://thesoberdietitians.com/
Non-alcoholic beverage companies (just examples; not an endorsement) :
- Athletic Brewing Company https://athleticbrewing.com/
- Grüvi https://www.getgruvi.com/
- Lyres Spirits https://lyres.com
- Seedlip https://www.seedlipdrinks.com/en-us/
- Curious Elixirs
The medical information on Diabetes – What To Know’s website is provided as an information resource only. The content is not in any way intended to be nor should you rely on it as a substitute for professional medical evaluation, diagnosis, advice and treatment.
