How Do You Make Chocolate Milk Healthy?

plus the reason people use it to recover post-workout

Medically reviewed by Karina Tolentino, RD, CHWC

Chocolate milk is a popular drink because it offers a sweeter and more decadent taste than regular milk. It has also been touted as an excellent after-workout snack because of its nutrients and is recommended for children who don't like milk but could benefit from the vitamins and minerals in milk.

Chocolate milk can be both healthy and unhealthy. That is because, although it contains high levels of calcium and vitamin D, which are vital for bone and overall health, it is also high in added sugar.

This article discusses the health score of chocolate milk and how to make the drink healthier so you can reap the rewards of consuming it without the harmful effects of excess sugar.

Benefits: When Would Chocolate Milk Be Healthy?

Chocolate milk contains several nutrients that aid in different aspects of health. Vitamin D and calcium, which are found in high amounts in milk and other dairy products, are the most notable. These nutrients are vital for bone health.

Research has examined the effect of consuming milk on bone health and found that it can help to decrease bone loss by encouraging a more effective balance between the breakdown and remodeling of bone tissue.

Other health benefits associated with chocolate milk revolve around its nutrient content, which is:

• Leucine: This is an amino acid that aids in the maintenance and strength of muscles.

• Conjugated linoleic acid (CLA): This omega-6 can aid in weight management, according to some studies, but more research is needed.

• Protein and carbs: These two nutrients can help the body replenish itself with electrolytes and fluids lost during strenuous workouts, so it can also be an excellent post-workout recovery beverage.

Regular and chocolate milk contain similar nutrients. However, chocolate milk has added sugars and therefore more carbohydrates, making it potentially less healthy than regular milk.

Post-Workout Chocolate Milk

Drinking chocolate milk, or protein chocolate milk, following a workout can aid in muscle recovery while restoring electrolytes. These benefits can improve your recovery time. However, the high sugar content of chocolate milk could stall weight loss efforts.

Read Next: New Research Says Drinking Milk Is Not Linked to High Cholesterol

Nutritional Value of a Single Serving of Chocolate Milk

A single serving of chocolate milk may vary depending on a person’s preference, but when looking at a typical serving of 473 mL, the nutritional content in chocolate milk is as follows:

These nutrient facts are for a specific brand of chocolate milk, but most store-bought nonorganic chocolate milk will has the same nutritional content.

Which Types of Chocolate Milk Are Not as Healthy?

The unhealthiest chocolate milks contains a lot of added sugar. Most chocolate milk will be sweetened to offset the bitter taste of cocoa, but some contain higher sugar levels than others.

Some may also add high fructose corn syrup, which has been shown to increase the risk of chronic diseases such as diabetes or obesity.

Added sugars can also increase the risk of:

• Cardiovascular disease

• High blood pressure

• Nonalcoholic liver disease

• Cognitive decline

• Some types of cancer

Chocolate milk also contains lactose, which can cause gastrointestinal distress in people who are lactose intolerant, meaning their small intestine does not produce enough of the enzyme lactase to digest lactose (milk sugar). That said, an older study published in 2003 found that chocolate milk is one of the best dairy products to consume if lactose intolerant because it is better tolerated than unflavored milk.

It’s suggested that cocoa offsets the effects of lactose intolerance by stimulating lactase in the body, an enzyme that helps break down and digest dairy products. It also slows gastric emptying and reduces the number of gut bacteria that produce high levels of gas.

Choosing the Right Chocolate Milk

If you want to drink chocolate milk for its health benefits, finding one with the least added sugars is best. That will provide you with the necessary nutrients without the added sugar.

Related: The Best Milks for Your Belly

Dairy-Free Chocolate Milk

Dairy-free products are popular because they are considered healthy options for people without nut sensitivities or allergies, especially for people with lactose intolerance. Many people also reach for dairy-free products if they are vegan, as they are safe to eat for people who do not consume animal or animal-based foods.

Nondairy chocolate milk is made with alternative milk products, such as:

• Almond milk

• Cashew milk

• Hazelnut milk

• Oat milk

• Pea milk

These are entirely plant-based and contain zero lactose, so they are safe for those who avoid dairy for health and ethical reasons. Regarding the health score, lactose-free milk products often contain less fat and added sugars than their dairy counterparts.

They are also often fortified with many nutrients—more than what is found in traditional milk—to ensure that people still get the vitamins and minerals needed for overall health. It is important to note that, while fortified, brands may differ; so always read the label to see what is included or not included in your favorite nondairy chocolate milk.

Chocolate Milk and Pregnancy

Milk can be an excellent dairy option for those who are pregnant because it is safe to consume and contains many nutrients that aid in a healthy pregnancy. That said, chocolate milk should be consumed in moderation because the added sugar in this milk variety is not recommended during pregnancy. Low-fat and pasteurized chocolate milk is the best option, as pregnant people should not consume unpasteurized food products.

Learn More: Is Pea Milk the Superior Plant-based Milk?

Summary

Chocolate milk can be both healthy and unhealthy based on its nutrient content. While the well-loved beverage is high in sugar, it also contains many vital nutrients that aid in overall health. Drinking chocolate milk is generally safe for most people, but it should be consumed in moderation because of its high sugar content.

If you want to enjoy chocolate milk without all the sugar, you can opt for low-sugar and nut-milk options that often have much less sugar than their dairy counterparts or make your own chocolate milk at home.