They’re quickly digested and broken down into glucose, the major source of energy for your body and an essential energy source for your brain ( 16). The simple sugars in all types of milk have several effects on your health. Cow’s milk has slightly less than rice milk. Among the unsweetened nondairy varieties, rice milk has the most sugar and almond milk the least. Milk’s sugar content varies greatly depending on its source and whether it contains added sugar. You might exceed that limit with sweetened milk alone if you drink more than one glass each day. Department of Agriculture (USDA) recommends limiting added sugar to under 10% of your total daily calorie intake - or about 12.5 teaspoons (50 grams) on a 2,000-calorie diet ( 15). Chocolate milk delivers a whopping 23 grams in just 1 cup (240 ml). In general, sweetened types have far more sugar than unsweetened ones. Cow’s milk is comparable to rice milk at 12 grams. Vanilla almond milk: 15 grams (sugar added)Īmong the unsweetened nondairy varieties, rice milk packs the most sugar - 13 grams - while almond milk contains none at all.Sweetened coconut milk: 6 grams (sugar added).Chocolate soy milk: 19 grams (sugar added).Chocolate cow’s milk (skim): 23 grams (sugar added).Cow’s milk (whole, 2%, and skim): 12 grams.Milk’s sugar content varies significantly depending on the source and how it’s made - as some products have sugar added.
Sweetened versions provide added sugar, too. Most dairy and nondairy milks contain naturally occurring sugars like lactose. However, keep in mind that sweetened versions, including chocolate milk and flavored nondairy milks, harbor added sugar as well. Nondairy milks, including oat, coconut, rice, and soy milk, contain other simple sugars, such as fructose (fruit sugar), galactose, glucose, sucrose, or maltose. In cow’s milk and human breast milk, the sugar comes primarily from lactose, also known as milk sugar. These natural sugars are the main carbohydrate in milk and give it a lightly sweet taste - even when drunk plain. That’s why some products, such as dairy and nondairy milks, show sugar content on their nutrition panel even if sugar isn’t included as an ingredient. However, some foods contain naturally occurring sugars. They’re also linked to weight gain and metabolic syndrome, a condition that increases your risk of diabetes and heart disease ( 1, 2). At this point, you can also taste the chocolate beverage, and add any add-ins or sweetener to taste.Many people try to avoid added sugar - and for good reason.įoods high in added sugar contribute extra calories to your diet without providing any additional nutrients. Instead, simply warm the ingredients until they reach the simmering point. Remove it from the heat immediately, and serve. Stir regularly, or continuously, for a few minutes, until the hot chocolate starts to gently simmer. Whisk the ingredients together to combine. Don't use hot chocolate powder mixes, as these contain a lot of other ingredients such as milk powder and sugar, and have a much weaker chocolate flavor.Īdd the ingredients to a pot or sauce pan on medium heat. Cocoa powder: Use the cocoa powder that you would use for baking.These all have beneficial qualities such as added vitamins and minerals, and are therefore a better alternative to refined sugar. Sweetener: Avoid adding sugar, and use a healthier sweetener, such as honey, maple syrup, agave nectar or others.Milk: Use a lighter milk, such as almond milk, soy milk, oat milk, or skim milk.
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