Decoding chocolate milk: Its impact on your health
What's the story
While chocolate milk is commonly associated with childhood, adults also often enjoy it for its flavor, comforting qualities, and as a post-workout drink.
However, there's a growing recognition that chocolate milk might not just be a healthy option due to added sugar and calories.
Let's delve into the intricacies of the nutritional profile, potential advantages, and considerations associated with this classic drink.
Calories
Chocolate's extra calories
Milk stands out as a commendable source of vitamin D, crucial for calcium absorption and supporting the immune and nervous systems.
However, the discussion takes a nuanced turn when considering flavored varieties like chocolate milk in terms of nutritional benefits.
While the consumption of chocolate milk doesn't diminish the inherent nutrients in regular milk, it introduces a notable amount of added sugar and calories.
Athletes
Benefits for athletes
The protein content found in chocolate milk help rebuild muscle, and the calcium content can help strengthen bones, both useful for athletes.
Also, the sugar content is less of a concern for athletes because they will have burned a significant amount of carbohydrates, and may need more to participate in another upcoming event. Milk replenishes the loss of fluids in athletes.
Risks
Risks of chocolate milk
Cocoa, a key ingredient in chocolate milk, naturally contains oxalic acid which can interfere with the body's ability to absorb calcium effectively.
This may be a concern for individuals relying on chocolate milk as a significant source of dietary calcium, especially those aiming to support bone health.
Also, cocoa can be a source of potential allergies and intolerances for some people.
Dark chocolate
Have dark chocolate instead
Milk chocolate loaded with sugar and other additives can be replaced with dark chocolate which is source of potential health benefits.
Dark chocolate has been associated with a reduction in the risk of cardiovascular problems including cholesterol control.
The antioxidants and other bioactive compounds present in dark chocolate may contribute to improved blood vessel function, reduced blood pressure, and overall cardiovascular health.
Expert opinion
Store bought chocolate milk contains chemical additives
"What most people drink in the name of chocolate milk is refined seed oils, refined sugar, highly processed dairy, and other chemical additives and flavorings. Because that's what the average 'chocolate milk' you buy in a store consists of," notes functional nutritionist Mugdha Pradhan.
"To make good healthy chocolate milk use pure organic cocoa powder and sweeteners like honey or date powder," she advises.
Milk
'Problem lies in the milk itself'
Pradhan says that the caveat with chocolate milk lies in milk itself, as dairy is not well-tolerated by many. Opting for well-sourced dairy often alleviates issues related to casein sensitivity and lactose digestion problems.
Raw milk from free-range, grass-fed animals, devoid of hormones or antibiotics and with the A2 gene, is considered healthier.
Cold chocolate milk with raw, unpasteurized milk is a better choice.
Alternative
Healthier substitute
A healthier chocolate milk can be prepared by opting for low fat milk or other alternatives to regular milk like almond milk, soy milk, oats milk.
By adding healthy nuts and seeds, berries and natural sugar like honey or maple syrup and a dash of vanilla extract for some flavor, can be a healthier option to the store bought chocolate milk.