Chocolate milk, a beverage often associated with childhood nostalgia, is frequently touted as a post-workout recovery drink and a palatable way to boost calcium and vitamin D intake, especially for children. However, the high sugar content raises concerns about whether its nutritional benefits outweigh the potential health risks. This article delves into the nutritional profile of chocolate milk and explores its effects on health.
What is Chocolate Milk?
Chocolate milk is typically made by flavoring cow's milk with cocoa and sweeteners such as sugar or high-fructose corn syrup. While non-dairy alternatives exist, this article primarily focuses on chocolate milk made with cow's milk. As far back as 1494, according to historian James Delbourgo, people in Jamaica brewed “a hot beverage… from shavings of freshly harvested cacao, boiled with milk and cinnamon."
Nutritional Composition
Chocolate milk is richer in carbs and calories than unsweetened milk but otherwise contains similar levels of nutrients. Depending on the type, 1 cup (248 ml) of chocolate milk provides:
- Calories: 206
- Protein: 8 grams
- Carbs: 26 grams
- Sugar: 24 grams
- Fat: 8.4 grams
- Calcium: 21% of the Daily Value (DV)
- Vitamin D: 16% of the DV
- Riboflavin: 31% of the DV
- Potassium: 9% of the DV
- Phosphorus: 20% of the DV
Chocolate milk also contains smaller amounts of zinc, selenium, iodine, magnesium, and vitamins A, B1, B6, and B12.
The Good: Benefits of Chocolate Milk
Rich in Essential Nutrients
Milk is considered a complete protein, providing all nine essential amino acids the body needs. It is particularly rich in leucine, an amino acid crucial for building and maintaining strong muscles. Milk is also rich in conjugated linoleic acid (CLA), a type of omega-6 fat found in meat and dairy, particularly from grass-fed animals. Some studies suggest that CLA may offer small weight loss benefits.
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Bone Health
Chocolate milk is rich in calcium, the main mineral present in bones. Dairy is the biggest source of dietary calcium in the United States and Canada, providing around 72% of the average person’s daily calcium intake. The remainder comes from vegetables, grains, legumes, fruit, meat, poultry, fish, and eggs. The calcium in dairy is easily absorbable, which may be the main reason why dairy is consistently linked to the development of strong bones in children and adolescents. Milk is also rich in protein and phosphorus and often fortified with vitamin D, all of which are additional nutrients important for building and maintaining strong bones and teeth. This may explain why many studies link the consumption of milk and dairy products to lower risks of fractures and bone diseases, such as osteoporosis, especially in older adults.
Muscle Recovery
Chocolate milk may help muscles recover after a grueling workout because beverages rich in carbs and protein are particularly effective at replenishing the sugars, fluids, and electrolytes lost during exercise. This may explain why chocolate milk is often promoted as a great recovery drink.
Weight Management
Unlike other sugar-rich drinks such as juice and soda, chocolate milk is high in protein, and the non-skim versions also contain fat. Some evidence shows that protein and fat both help you feel full, and that feeling full can help you eat less. Research shows that a diet high in protein - with enough vitamin D and lower calories - may help you lose weight. Older adults with obesity who increased their protein intake maintained more muscle mass and lost more weight than those who didn’t add protein to their diets.
The Bad: Downsides of Chocolate Milk
High in Added Sugars
Because it’s sweetened, chocolate milk contains 1.5-2 times more sugar than unsweetened cow’s milk. Typically, about half of the carbs found in chocolate milk come from added sugars. Some brands use high-fructose corn syrup (HFCS), a type of sweetener that has been linked to obesity and diabetes. Most health authorities recommend that adults and children limit their intake of added sugars. For instance, the American Heart Association (AHA) recommends that women and children consume less than 100 calories - or 6 teaspoons - of added sugar per day, whereas men should aim for less than 150 calories or 9 teaspoons per day. One cup (240 ml) of chocolate milk generally contains 11-17 grams of added sugar - about 3-4 teaspoons. That’s already up to a third of the average man’s and more than half of women’s and children’s daily upper limit. Excessive intake of added sugars is linked to weight gain and a higher risk of chronic conditions, such as type 2 diabetes, heart disease, and even certain types of cancers. Diets rich in added sugars have also been associated with acne, dental caries, and an increased risk of depression. Research shows that consuming 17-21% of calories from added sugar may increase your risk of heart disease by 38%, compared to consuming less than 8% of calories from added sugar. What’s more, added sugar has been found to increase heart disease risk in children through increasing calorie intake and body fat. It also elevates heart disease risk factors, such as LDL (bad) cholesterol and triglyceride levels.
Lactose Intolerance and Milk Allergy
Chocolate milk contains lactose, a natural sugar found in milk and other dairy products. Many people worldwide cannot digest lactose and experience gas, cramping, or diarrhea whenever dairy is consumed. Moreover, some people are allergic to milk or develop chronic constipation when drinking it. This is more common in young children than in adults.
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Oxalic Acid
If your doctor has told you that you need more calcium, it's important to know that oxalic acid, a compound that occurs naturally in cocoa, can make it harder for your body to absorb calcium.
Chocolate Milk for Children
Chocolate milk intake should be closely monitored in children. Too much can contribute to obesity, cavities, and other health issues in kids. Though chocolate milk is a tasty beverage, it should be considered more of a dessert than a beverage for children and adults alike. Many kids don’t get enough calcium, vitamin D and potassium in their diets, prompting concerns among public health officials. School flavored milk is often lower in calories and sugar than store-bought flavored milk.
Alternatives and Considerations
Lactose-Free Options
For those with lactose intolerance, there are lactose-free chocolate milk options available.
Other Recovery Drinks
The benefits of chocolate milk as a recovery drink aren’t exclusive to chocolate milk. A review of 12 studies reported that chocolate milk was no more effective than other carb- and protein-rich beverages at improving post-exercise recovery markers, such as serum lactate and serum creatine kinase (CK). Therefore, a homemade smoothie - or other well-balanced meals or snacks - are likely just as effective at helping your muscles recover from your workout while being much more nutritious.
Nutritional Goals
The protein, calcium, and vitamin D in chocolate milk, as well as other minerals and electrolytes, provide important nutritional benefits. The nutrition profile depends on whether you choose whole milk, 2% or skim. For instance, if you prefer chocolate milk made with whole milk, an 8-ounce serving contains: 206 calories, 8 grams of protein, 8 grams of fat, 26 grams of carbohydrates, 2 grams of fiber, 24 grams of sugar. The difference is not just in the fat content and the calories. With whole milk, you also get more protein and fewer carbohydrates. So, which kind should you choose? It depends on your taste and your nutritional goals.
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