Eggnog Can Raise Your Blood Sugar Quickly

Few drinks are more nostalgic than a chilled glass of eggnog during the holidays. Its creamy texture and spiced sweetness make it a seasonal favorite but if you’re watching your blood sugar, you may want to pause before pouring a second glass. While it’s perfectly okay to enjoy this indulgent beverage in moderation, it’s important to understand how it may affect your blood glucose levels.

Yes, Eggnog Can Spike Your Blood Sugar

Traditional eggnog is typically made from a rich mix of whole milk, heavy cream, eggs, sugar, and warming spices like nutmeg. Sometimes, it’s even spiked with alcohol. While delicious, it’s also a sugar-heavy drink.

• One cup of prepared eggnog contains around 20 grams of carbohydrates, all of which come from sugar.

• That’s the same amount of sugar as found in five teaspoons of granulated sugar.

• Unlike whole foods with fiber, eggnog lacks nutrients that slow sugar absorption.

Because eggnog contains no fiber, the sugars it delivers are absorbed quickly into the bloodstream. This causes a spike in blood glucose levels a concern for anyone managing insulin sensitivity, prediabetes, or type 2 diabetes.

Does Fat and Protein Help?

To some extent, yes. Eggnog contains fat and protein from the milk, cream, and eggs, which can slow digestion and slightly blunt the sugar spike. But it’s not enough to neutralize the impact.

Here’s why:

• Most of the fats in eggnog are saturated fats, which are linked to increased insulin resistance and heart health concerns.

• The protein content isn’t very high just about 5 grams per serving so it offers limited support in stabilizing blood sugar.

So while fat and protein can help slow digestion, they don’t offset the high sugar load that comes with eggnog, especially if you’re drinking it on an empty stomach.

Tips to Enjoy Eggnog Without the Blood Sugar Spike

The good news? You don’t have to give up eggnog entirely. You can still enjoy this holiday classic with a few smart modifications:

• Cut the portion: Try sipping ½ cup instead of a full glass.

• Pair it with food: Drink it alongside a balanced meal that includes protein and fiber.

• Choose a lower-sugar brand: Some store-bought versions now offer lower added sugar or use alternative sweeteners.

• Make a DIY version: Use unsweetened almond, soy, or oat milk; reduce added sugar; and blend in ingredients like cashew cream, vanilla, nutmeg, or even silken tofu for a creamy consistency.

• Skip the alcohol: While alcohol may initially lower blood sugar, it can trigger a rebound spike later especially risky if you're on blood sugar-lowering medications.

Is Eggnog Off-Limits for People with Diabetes?

Not necessarily. Like many treats, eggnog doesn’t have to be completely avoided it just needs to be consumed mindfully. For those with insulin resistance, prediabetes, or diabetes:

• Occasional, small servings are generally fine.

• Drinking eggnog alone (especially on an empty stomach) is more likely to trigger a sharp blood sugar rise.

• Making dietary swaps elsewhere during the day can help offset its sugar load.

What matters most is your overall dietary pattern. One seasonal indulgence won’t derail your health, but repeated overconsumption of high-sugar beverages can contribute to long-term metabolic issues.

The Takeaway

Eggnog is a festive treat, not an everyday drink. If you’re managing your blood sugar, enjoy it in small portions, pair it with protein or fiber, and consider lower-sugar alternatives. You don’t need to give up the tradition just sip smarter.

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