Chocolate milk is a nutritious beverage for children and adults and it can be a way for you and your family to increase your consumption of dairy products. Chocolate milk provides essential nutrients, but it is high in sugars and calories, so have it only in moderation as part of a balanced diet.
Bone Health
Chocolate milk is a natural source of calcium, which is an essential mineral for building and maintaining strong bones. Each cup of lowfat chocolate milk provides 290 mg calcium and 1 cup of whole chocolate milk has 280 mg, compared to 276 mg calcium in a cup of whole white milk, and 305 mg in lowfat milk. Vitamin D-fortified chocolate milk is even better for your bones because vitamin D helps your body absorb and use calcium from food.
Sugar Concerns
Chocolate milk contains lactose, the natural sugar in milk, and it also contains added sugars for a sweet flavor. Added sugars supply calories but no additional nutrients, and too many added sugars in your diet can lead to weight gain and high blood triglyceride levels, according to MayoClinic.com. However, added sugars can be beneficial if they encourage you or your children to eat nutrient-dense foods, such as chocolate milk, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Sports Supplement
The carbohydrates and protein from low-fat chocolate milk provide quick and sustained energy that can get you through your workout, according to MayoClinic.com. In fact, because of its lactose and milk proteins, called whey and casein, milk appears to work as well as specially formulated sports beverages for anergy. You can also use milk after a workout as a recovery beverage to promote muscle repair and electrolyte replenishment because of its sodium.
Other Information
Low-fat chocolate milk has fewer calories and less cholesterol-raising saturated fat than whole milk. Each cup of low-fat chocolate milk provides 158 calories, and a cup of whole chocolate milk has 208 calories. When you add chocolate milk into your diet, be sure to reduce your calories from other sources to prevent weight gain, since each additional 3,500 calories in your diet leads to a gain of about 1 lb. of body fat. Chocolate milk is an excellent source of potassium.
References
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- U.S. Department of Agriculture: Dairy and Egg Products
- Mayo Clinic; Milk Joins the Roster of Sports Drinks; Jennifer Nelson and Katherine Zeratsky; February 2010
- Mayo Clinic: Added Sugar: Don't Get Sabotaged by Sweeteners
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