We always say you can enjoy any food in moderation. We think it’s especially important during the darker months of the year to allow yourself to have treats, especially if they motivate you to stay active and get things done.
Hot drinks help you stay warm and are comforting when the weather is cold! However, hot chocolate may harm your bones and pack a high sugar punch.
While the drink is made with milk, its high sugar content can weaken bones, according to orthopedic surgeons. A cup of milk can deliver a quarter of an adult’s daily calcium. But a cup of hot chocolate can also contain more than twice the amount of sugar in the average candy bag. Excess sugar impairs the body’s ability to absorb calcium it also causes inflammation that can interrupt the bone-remodeling process that renews bones and keeps them strong.
In the past, we have shared low-carb recipes for hot chocolate. While a small amount of hot chocolate is unlikely to harm your health. You can monitor your blood sugar and learn how different foods impact you to know how much you can enjoy safely. But larger servings or drinking it frequently can harm your blood sugar and long-term bone health.
"Bone health can have many contributing factors, including the things we eat and drink, particularly milk, as it is a calcium-rich drink," said Dr. Jeremy Smith, an orthopedic surgeon for the Hoag Orthopedic Institute. "On the other side of the coin, the things we eat and drink can also weaken bones."
"Don't drink hot chocolate for your calcium needs," said Robin DeCicco, a certified holistic nutritionist. "Instead, eat those other foods, and when you're craving a sweeter, warm treat, try to make your own hot chocolate using more purposeful ingredients."
Solid chocolate can reduce bone density in postmenopausal women. Eating chocolate daily impacts the absorption of calcium. But not all chocolate is the same. Milk and while are higher in sugar and lower in minerals. Dark chocolate has less sugar and more beneficial minerals. While dark chocolate isn’t a health food, it is considered the healthier choice.
Dr. Pamela Mehta, an orthopedic surgeon, is on the same page as us when it comes to diet recommendations. She said, “You can absolutely enjoy some treats. Just make sure they fit into an overall healthy pattern that supports strong bones for life.”
