Chocolate milk is no longer considered just a childhood favorite. Research shows that it offers nutritious health benefits for adults, such as supporting post-workout muscle recovery and weight management.
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Health Benefits
1. Improves Post-Workout Muscle Recovery
It's important to replenish the body with nutrients after exercising, which supports muscle growth and recovery. Research shows that chocolate milk is just as effective—and sometimes more effective—than other post-workout recovery drinks.1
Experts recommend choosing post-workout beverages, like chocolate milk, that include:2
- Carbohydrates
- Electrolytes
- Fat
- Protein
- Water
Another study found that chocolate milk was more beneficial than traditional sports drinks for rehydrating the body after moderate-intensity cardio exercise.3
2. Strengthens Bones
Chocolate milk may also keep bones healthy and strong. Like regular milk and other fortified dairy products, chocolate milk offers key nutrients for bone health, including calcium (which supports bone density) and vitamin D (which helps the body properly absorb calcium).
3. Boosts Levels of Key Nutrients
While vitamin D and calcium are important, your body will also get a boost of other key nutrients from drinking chocolate milk. Some of these are:756
- Choline: Supports the brain and nervous system
- Magnesium: Helps nerve and muscle function, heart health, and bone strength
- Phosphorus: Key to bone health
- Potassium: Supports the heart, kidneys, nerves, and muscles
- Protein: Provides the body with energy
- Selenium: Supports the heart, thyroid, and brain health
- Vitamin A: Important for eye, skin, and immune system health
- Vitamin B12: Supports metabolism, red blood cell formation, and the central nervous system
- Zinc: Boosts the immune system and more
4. Curbs Your Appetite
Chocolate milk is high in protein, which has been shown to impact appetite hormones and curb hunger.8 Plus, versions of chocolate milk not labeled "nonfat," "skim," or "0%," contain fat, which evidence suggests might also keep you feeling full longer.9
One study found that women who ate more high-fat dairy products were less likely to experience obesity and weight gain.10
5. May Protect Brain Health
Older adults who drank three cups of (regular) milk daily saw a boost in brain-health-protecting antioxidant levels. Glutathione (GSH) helps prevent brain damage commonly seen in age-related cognitive disease.11
While more research is needed on using dairy products, like chocolate milk, to support healthy cognitive aging, other initial evidence supports this potential theory.12
6. May Lower Chronic Disease Risk
Research found drinking 1 cup of milk daily was linked to a lower risk of:13
- Heart disease
- Colorectal cancer
- High blood pressure
- Obesity
- Osteoporosis (loss of bone mineral density and bone mass)
- Alzheimer's disease
- Stroke
- Type 2 diabetes
However, daily milk intake might also be connected to a higher risk of other conditions, like prostate cancer and Parkinson's disease. Additional studies are needed.
Drawbacks
1. Could Trigger a Sensitivity or Allergy
If you have a milk allergy or sensitivity, or are lactose intolerant, your body may not be able to handle the lactose (a natural sugar) found in dairy products. This can lead to uncomfortable digestive symptoms like:14
- Bloating
- Diarrhea
- Gas
- Stomach pain
Although having a chocolate allergy is rare, eating chocolate with an allergy could lead to a potentially life-threatening allergic reaction.15
2. Contains Added Sugar
The chocolate in chocolate milk contains more added sugar than regular milk.16 Nutrition experts recommend limiting added sugar due to potential health risks, such as developing high blood pressure, type 2 diabetes, obesity, and tooth decay. It's suggested that adults do not consume more than 25 to 36 grams of added sugar daily.17
3. Could Interfere With Calcium Absorption
While both dairy and chocolate contain nutrients and antioxidants that support healthy bones, there's a chance that regularly drinking chocolate milk might interfere with bone health in some cases.18
A naturally occurring compound in cocoa known as oxalic acid can prevent your body from fully absorbing calcium found in milk.19 While some research suggests this might increase osteoporosis risk, particularly in older adult women, more data would be required to further explore this potential link and any resulting dietary recommendations.
What's the Nutritional Info for Chocolate Milk?
The nutritional profile of chocolate milk can vary slightly depending on whether you're consuming a full-fat, 2%, 1%, or nonfat variety.
In general, 1 cup of low-fat chocolate milk contains the following nutrients:21
- Calories: 159
- Fat: 2.8 grams (g)
- Carbohydrates: 25.2 g
- Protein: 8.6 g
- Fiber: 0.2 g
- Added sugars: 24.7 g
- Sodium: 161 milligrams (mg)
- Calcium: 320 mg
- Vitamin D: 2.73 micrograms (mcg)
Who Should Drink Chocolate Milk?
Chocolate milk may be more beneficial for certain people. For example:
- Athletes who require a post-workout replenishment drink1
- Children, especially those who are physically active or participate in sports22
- Older adults, particularly if their vitamin D and calcium intake are lacking23
How To Incorporate Chocolate Milk Into Your Diet
While chocolate milk is commonly consumed as a beverage on its own, there are a few other ways that you can incorporate this drink into your diet:
- Use it in dessert or breakfast recipes in place of regular milk.
- Freeze it into ice cubes or ice pops.
- Combine it with banana, peanut butter, and ice as a protein smoothie.
- Add a splash into your coffee or chai tea to make a chocolate milk latte.
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