Is Chocolate Milk Good?
A Note from Jill: This is an updated post from 2010. I thought it was time to freshen it up!
Given all the publicity around sugar-laden drinks, high fructose corn syrup and unhealthy weight in kids, offering chocolate milk to your child can be a confusing prospect.
One of the most FAQ (frequently asked questions) I receive is this: Is chocolate milk good for my child?
I will attempt to look at the facts and weigh the pros and cons in your child’s diet.
In the end, I hope you will have enough information to feel good about your stance, whatever it may be.
Weighing In: Is Chocolate Milk Good or Bad?
Chocolate milk is considered a flavored milk. The addition of chocolate adds sugar, calories, and a boost of sweet flavor.
Because of the addition of sugar, it has been researched to have an ideal blend of carbohydrate and protein, which is important in post workout healing.
Many children enjoy chocolate milk at lunch. School lunch programs across the country have been scrutinized for making it part of the lunch fare for children.
Whether it has a good influence on your child’s diet or not boils down to how often and how much your child is drinking.
In my house, I regularly stock it. My athletes use it routinely as a workout recovery drink after they practice or compete.
Occasionally, my kids will use it outside of sports practice, but that isn’t the norm.
The Benefits of Chocolate Milk
The Nutrient Composition
Unfortunately, many parents may hear “chocolate” and think sugar.
[And some adults get nervous about sugar being too addictive and causing cravings for more sweets.]
People get confused by the carb content. They think the carbs are from sucrose, or table sugar. But, they’re not.
I tried to clarify that point in this article about common milk myths.
Chocolate milk also contains the naturally-occurring sugar called lactose.
When you add sucrose from chocolate and lactose from milk together it can certainly look like a hefty dose of sugar!
But that number represents the combination of both sucrose and lactose.
Don’t forget the 9 important nutrients that are present in this healthy drink for kids. There are good nutrients to be had, especially calcium and vitamin D, which are not always easy for kids to consume when they skip out on milk.
Calcium and vitamin D are key nutrients to building strong bones, which exclusively happens during childhood development.
In fact, calcium and vitamin D are consumed inadequately across all age groups (except children under age 2) and among all demographics.
My book, The Calcium Handbook: Over 100 Ways to Grow Healthy Bones for Your Child, can help further your understanding of calcium-containing food options to include for your child so that you can help your child build strong bones.
The Flavor, or Taste, of Chocolate Milk
Is chocolate milk good on the taste buds? Many children think so.
Children like to eat food that tastes good, and that holds true in the case of drinking milk.
Many studies published have shown that milk consumption is higher in schools when flavored milk is offered.
As a Recovery Drink after Sports Training
As I mentioned, chocolate milk has been studied as a workout recovery drink, and from all indications, it has a positive impact on muscle recovery and growth, and helps replenish glycogen stores in muscle tissue.
From soccer players to cyclists, it appears that, when consumed after prolonged exercise, the combination of carbohydrate and protein has positive effects on the body’s ability to recover and rebuild.
Parents of athletes take note: 8-10 oz appears to do the trick.
That’s why I stock it in my home routinely.
If you’ve got an athlete, you might be interested in my sports nutrition book for young athletes, called, Eat Like a Champion: Performance Nutrition for Your Young Athlete, where I cover the research and role of flavored milk.
I also have an online program to teach young athletes how to fuel their bodies for sport called Eat Like a Champion. You can learn more about it here.
Is It Unhealthy?
It is true with anything we eat–too much is too much. Same for flavored milk, also.
Too much of a good thing can be bad for your child. Think about too much fruit and the resulting trips to the bathroom! (I’ve experienced this first hand with my kids!)
Chocolate milk can be part of a healthy and satisfying diet as long as you keep the quantities consumed in check.
Aim for three servings of dairy per day, on average, and be mindful of the portion size and how often you offer it. Dairy can be yogurt, cheese, cottage cheese, milk or other dairy product.
Last, be conscious of the recommendations for sugar (less than 10% of total caloric intake).
You Get To Decide
Many schools have eliminated chocolate milk. Is this the right thing to do? I’m not sure.
I can see limiting the number of days it is served. I can see assuring that it’s a low fat version.
A complete ban, though?
When it is pulled out of schools, overall milk consumption drops by an average of 35%.
Studies suggest this occurs because fewer students choose milk (clearly their preference was chocolate or flavored milk over white milk), and more milk was wasted.
Unfortunately over time, an improved acceptance of white milk simply did not occur, making overall consumption of milk decrease.
The 2015 Dietary Guidelines for Americans state that calcium and vitamin D continue to be shortfall nutrients (nutrients with inadequate intake) for children.
A review of calcium intake and status in children indicate that up to 50% of children as young as 2 years are not getting enough calcium.
While the optimist (and dietitian) in me knows that children can get calcium from other sources, the realist in me thinks differently.
I believe that these shortfall nutrients may create some real health problems for children as they age, particularly in their bone health.
Chocolate milk may help close that gap and helps kids build strong bones.
What I Do with My Kids
When I plan food and meals, I lead with nutrients in mind. I look for the foods that will fulfill the nutritional requirements of my kids.
I know that without milk and dairy products, my kiddos are unlikely to get what they need, especially for calcium and vitamin D.
I aim for 3 servings of milk or dairy per day. I used to not purchase chocolate milk for my home when my children were younger.
Then, if they chose to have it at school, that was fine with me, as that was the only place they were getting it.
Now I buy it for my young athletes.
I am careful not to vilify or eliminate flavored milk. I find ways we can work it in reasonably. I treat it just as I would the birthday cakes, the Thanksgiving pie, and the “fun food” (high fat, high sugar treats and junky food) my children eat.
As I see it, making flavored milk the bad guy gets us stuck in the muck, and it becomes difficult to classify and navigate the other foods in our less than perfect diets.
But of course, I like nearly all foods, and want my kids to be open-minded and like them also.
To me, it’s less about chocolate milk, and more about the balance, variety, and amounts of all the foods we serve our children.
Let us be better at teaching our children about choice, variety, balance, and amounts, rather than spending time and energy instilling fear and confusion about food.
Time well spent, in my humble, dietitian’s opinion.
What’s your stance on chocolate milk? Do you think it’s good for your child or not?
Sound off in the comment section below!
Does your child have trouble with dairy? You might want to review my Milk Comparison Guide, which will help you choose the best milk alternatives for your child. Click on the box below to get it!