If you're watching the number of calories in your diet, you want to make sure that every calorie counts. Chocolate milk may sound decadent, but small amounts of this beverage can be a part of a healthy diet, especially if you make your own. Evaluate the ingredients and the nutrition they provide to determine if chocolate milk fits into your particular diet and if so, how often you should drink it.
Calories
If you're on a calorie-restricted diet, it will be difficult to fit chocolate milk into your eating plan. A cup of chocolate milk made with whole milk contains 208 calories. You can substitute low-fat milk for whole milk, but you will still be downing 158 calories. If you are not restricting calories, chocolate milk can be a less-fattening substitute for more caloric treats such as candy bars or chocolate cake.
Fat, Carbohydrates and Protein
Whole milk chocolate milk contains 8.5 g fat, most of which is saturated. Saturated fat is associated with an increased risk of heart disease. You should limit your intake of this fat to less than 10 percent of your total caloric intake each day. Eliminate much of the saturated fat by consuming chocolate milk made from low-fat milk, which has only 2.5 g fat.
Many of the calories in chocolate milk come from carbohydrates. Each cup of chocolate milk contains 26 g of carbohydrates, 24 of which are from sugar. Chocolate milk is not a good choice for individuals who are on a carb-restricted diet.
A cup of chocolate milk provides 8 g of protein, which can increase feelings of satiety according to a study published in the "International Journal of Eating Disorders."
Vitamins and Minerals
Like plain milk, chocolate milk contains a high amount of calcium. You'll get 280 mg from a single cup of whole milk chocolate milk and 10 mg more if you choose the low-fat variety. Getting enough calcium in the diet is important, as it reduces the risk of osteoporosis. Chocolate milk also provides 425 mg potassium and 108 IU vitamin D, which is added to most milk during processing.
Benefits
Chocolate contains flavonoids. These substances may have a protective effect on the heart, according to the University of Alabama at Birmingham Health System. However, when combined with sugar and milk, the benefits that chocolate provides are diluted. Try making your own chocolate milk with cocoa, low-fat milk and a sugar substitute to get the benefits of chocolate without the drawbacks of fat and excess calories from sugar.
Warning
Consuming chocolate milk on a regular basis will provide a steady source of calcium, but will also likely provide excessive calories. It will also make your diet much higher in sugar. Watch children's intake of chocolate milk. According to researchers at the University of California, a high sugar diet can predispose some children to type 2 diabetes. Sugar makes it difficult for blood sugar levels to stay steady in adults, as well, which can sabotage weight loss efforts. Save chocolate milk for an occasional treat to keep your healthy diet on track.
References
- USDA: Nutrient Data Laboratory
- University of New Hampshire Cooperative Extension: Know Your Fats
- University of Hawaii: Binge Eating and Satiety in Bulimia Nervosa and Binge Eating Disorder
- Harvard School of Public Health: Calcium and Milk -- What's Best for Your Bones and Health?
- University of Alabama -- Birmingham: Chocolate, Health Benefits
- University of Southern California: High-Sugar Diet May Harm Latino Children
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