Sip Smart: Healthier Holiday Beverages

The holidays are filled with delicious drinks — peppermint mochas, mulled cider, sparkling punch, eggnog — and while they’re fun to enjoy, they can be a challenge if you’re living with diabetes or simply looking to cut back on sugar and calories. This week a reader asked about lighter, healthier beverage choices, and it’s a great question. With so many sweet sips circulating this time of year, it’s easy for sugar to sneak in quickly. This strategy may help you save some liquid calories so that you can enjoy a Christmas cookie instead.

My number one piece of advice? Choose one favorite holiday drink and truly savor it, preferably with a small meal or protein-rich snack. Pairing your beverage with food helps slow absorption and prevents blood sugar from shooting up.

Here are some other simple, satisfying ways to enjoy the season without overdoing the sweetness:

Choose Drinks That Feel Festive Without Added Sugar
You don’t have to sacrifice flavor to make a smart choice. Sparkling water with citrus slices, herbal teas like peppermint or cinnamon, or even warm water with lemon and a cinnamon stick can feel just as seasonal as the sugary versions. A few pretty garnishes — fresh cranberries, rosemary, orange peel, or a cinnamon stick — add that holiday touch without extra calories.

Be Mindful of “Healthy” Drinks That Aren’t So Healthy
Some beverages sound wholesome but pack more sugar than expected. Kombucha, chai lattes, flavored creamers, mulled cider, and even some “skinny” cocktail mixes can sneak in a lot of sweetness. When possible, choose unsweetened versions or dilute with extra water or unsweetened almond milk.

Try a Simple Holiday Mocktail
A fun glass and a garnish go a long way. Create a cran-lime spritzer: 3 ounces of unsweetened cranberry juice topped with sparkling water and a squeeze of lime. Garnish with fresh cranberries or rosemary. Or try a pomegranate–orange fizz made with a splash of 100% pomegranate juice, fizzy water, and an orange slice. Both feel festive but keep the sugar content minimal.

Give Your Coffee or Tea a “Half-Sweet” Makeover
If you enjoy a daily sweetened drink, try slowly reducing the sugar over a couple of weeks. Going from 2 teaspoons to 1½ to 1 can make a noticeable difference — and you may be surprised by how your taste buds adapt.

If You Choose Alcohol, Sip It Strategically
For those who drink, sticking to clear spirits with soda water, dry wines, and low-sugar mixers can help. Always pair alcohol with food, sip slowly, and alternate each drink with water to keep blood sugar and hydration steady.

Hydrate First — It Really Helps
Dehydration can mimic cravings. Drinking 8–12 ounces of water before you reach for a holiday beverage often takes the edge off and helps you decide what you truly want. 

Make Water Seasonal
Holiday-inspired infusions make everyday water feel special: orange + clove, pear slices + vanilla bean, mint + lime, or cucumber + frozen cranberries. Pretty, refreshing, and naturally low in sugar.

The best part? You don’t have to skip your favorites. A little intention — and a few smart swaps — help you enjoy the season while keeping your energy and blood sugar steady.

If you’d like more ideas or want a few simple holiday beverage recipes, just hit reply. I love hearing from you!

Savor the season,
Health Coach Carol

“Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.” ~ Voltaire