Ever skipped a dinner date or celebration because managing type 1 diabetes felt too hard? You’re not alone and you don’t have to miss out. In our season launch of Life on the Level podcast, dietitian (and T1D legend) Nicole Rizk shares her five tips for eating and drinking out without the stress.

1. Know your options

Nicole says doing a little homework will save you some stress when you’re presented with a menu. Many restaurants post their menus online, so you can review them beforehand and plan your options. Fast food outlets also provide nutritional panel information on their websites. As everyone’s body responds differently, Nicole also recommends keeping track of how meals or specific cuisines impact your blood glucose levels to see if any trends emerge.

2. Keep carbs in check

Choose a balanced meal that includes vegetables or salad, which helps slow the absorption of the meal, and limiting fatty and deep-fried foods. Nicole also advises against guessing when you’re consuming carbs. Recommended apps or websites can help you estimate the amount of carbs in your meal and drinks, so that you can adjust your insulin intake accordingly.

3. Understand how alcohol affects you

Drinking too much alcohol can be harmful to anyone. If you have type 1 diabetes, there are extra things to consider. Nicole explains the biggest concern is an increased risk of hypoglycaemia (a hypo), either while you are drinking or hours later. A hypo can happen because your liver is busy processing the alcohol, instead of releasing glucose. When you’re drinking, it can also be hard for you or your friends to recognise a hypo because some symptoms (e.g. nausea) are similar to being drunk or hungover.

If you choose to drink, Nicole suggests including carbs before or while drinking, choosing drinks with less sugar and lower alcohol, monitoring your levels and carrying some hypo treatment (like jellybeans). She also stresses the importance of never drinking alone.

4. Tell your friends

Nicole recommends going out with friends who are aware of your diabetes, can recognise the symptoms, and know how to help you. Good friends will remind you to monitor your levels, alert you to your sensor if they hear it beeping and check that you’re enjoying yourself. Keep in mind that various activities, such as dancing, can influence your glucose levels.

5. Monitor your post-party cravings

The party may be over, but it can take a while for the effects of eating and drinking to pass. The time it takes varies from person to person. Nicole recommends checking your levels before bed and setting an alarm or asking someone to wake you at 3am to recheck them.

Type 1 diabetes doesn’t mean missing out; it just means being a bit more mindful. With a little prep, some smart strategies, and good friends, going out can be a positive, stress-free and enjoyable experience. If you’re keen to hear the whole episode jam packed with advice, laughs and stories click the link below.

Listen: Life on the level podcast

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