Chocolate milk is quite popular with kids because it tastes better than regular milk. But as parents, you might be wondering whether it is good that you can let your kids consume daily. Does it give the same nutrition and benefits as cow’s milk? Let’s find the answer below!
Cocoa powder and sugar are the two main ingredients in chocolate milk. Although it has added extra sugar for flavor and sweetness, this type of milk still offers important nutrients for growing children.
Below is the nutritional value of a cup of chocolate milk [1].
Nutrients | Amount of DV in Grams (g), Milligrams (mg), or Micrograms (µg) |
Calories | 206 |
Carbohydrates | 25.5 g |
Fat | 8.41 g |
Saturated Fat | 5.21 g |
Sugar | 23.7 g |
Sodium | 149 mg |
Protein | 7.86 g |
Fiber | 1.98 g |
Calcium | 278 mg |
Potassium | 414 mg |
Iron | 0.595 mg |
Vitamin D | 3.22 µg |
Vitamin A | 67 µg |
Now you can see that chocolate has a range of essential nutrients, and research also shows it is good for your health.
In 2021, a study published in Nutrition and Metabolism revealed several health benefits of adding milk to the diet [2]. Other studies pointed out that consuming one cup of milk daily might reduce risks for stroke, cardiovascular disease, obesity, osteoporosis, etc. Of course, dairy milk is known as a dietary staple for children because it includes many nutrients from bioactive peptides to fatty acids [3].
The Dietary Guidelines for Americans show four key nutrients generally lacking in American diets, including vitamin D, calcium, potassium, and fiber. And, consuming dairy milk might help kids get three out of them, signaling that chocolate milk is good for them.
But note that babies younger than 2 should not drink chocolate milk, according to the American Academy of Pediatrics as this type contains more sugar than is recommended for kids under 2.
Drinking milk, particularly chocolate milk, helps build strong bones and muscles as it is rich in calcium, the main mineral in bones. Also, the calcium in dairy is easy to absorb. That makes researchers believe that dairy is consistently connected to the growth of strong bones in children and teens [4]. Moreover, milk is fortified with protein and vitamin D, “key” nutrients for building and maintaining strong bones and teeth.
But can this type of milk increase your height?
In fact, there are reported mixed results from consuming milk or milk products to support growth during childhood and puberty. Research reveals that drinking milk might reduce stunted growth. However, other factors like overall diet, malnutrition, and access to health care might affect height increase [5]. That means children and teens who want to grow strong and healthy need well-balanced diets with essential nutrients from milk and other sources.
So, how about adults?
We stop growing after puberty, so consuming milk at this time cannot help us grow taller. However, calcium is a vital factor for the bones and might prevent osteoporosis, a condition that affects bone mass and density. And if our body cannot get enough calcium, we can lose height. Milk is one of the good choices, but remember to get other nutrients from various foods.
The recommended daily serving of dairy for children at 9 and older is about 3 cups of fat-free and low-fat milk and milk products, while those between 4 and 8 should take 2 ½ cups per day. However, that does not mean that they should take enough servings. Parents need to limit and focus on fat-free or low-fat varieties of chocolate milk.
WHY?
The answer is simple. Let’s check them out!
According to the American Heart Association (AHA), women and children should take less than 100 calories (or 6 teaspoons) of added sugar daily, while men need about 150 calories (or 9 teaspoons) [6]. In one cup of chocolate milk, there is about 11-17 added sugar (3-4 teaspoons). So, this amount of sugar contributes to a third of the average man’s and more than half of women’s and kids’ daily upper limit. Too many added sugars might be linked to dental caries, acne, weight gain, and a higher risk of chronic conditions like heart disease, type II diabetes, or even types of cancers.
But overall chocolate milk is a good choice for a healthy and balanced diet for children. Just limit its serving size per day.
Chocolate milk also contains lactose, a natural sugar in milk and other dairy products. That means if your children cannot digest lactose, they cannot use it. Some might experience gas, cramping, diarrhea, or even develop chronic constipation when drinking it.
The truth is we cannot do anything to override our genetics. However, if we are still growing, there are some considerations that we can make to reach our full growth potential.
When we sleep, our body will release growth hormones. Although missing a good night’s sleep on occasion cannot affect growth, insufficient sleep over the long term restrains growth hormones. That’s why children need to get enough sleep; for instance, ages 6 – 12 should aim for about 9-12 hours, while ages 13 – 18 should get about 8-10 hours.
No matter what age you are, engaging in physical activities is helpful for the growth of bone, muscle, and body fat. Kids and teens from 6 to 17 need about an hour or more of moderate-to-vigorous exercises daily [7].
Here are some basic guidelines parents should follow.
The main factor in height growth is all about genetics. But, having good nutrition during childhood and adolescence also helps. And, consuming milk or chocolate milk is a good way to get essential nutrients for growth and development. As parents, the best thing is to limit chocolate milk consumption due to its high sugar content.
In case your children still want chocolate milk, yet need to cut down on sugar, you can try NuBest Tall Protein, Chocolate flavor. This powder just contains less than 2 added sugars, which fits your demands. And, it is simple to mix one scoop per day with warm water to get a yummy and nutritious glass of chocolate milk. Try it today!