Which is best for blood sugar?

Eggnog and hot chocolate are generally high in carbs and added sugars, but their impact on blood sugar varies depending on the ingredients, portion size and preparation. Here’s how these festive drinks compare, and how to enjoy them while keeping your blood sugar on track.

How foods and drinks affect blood sugar largely depends on their nutritional composition. High-carb options, especially drinks high in added sugar, tend to raise blood sugar quickly.

However, eggnog and hot chocolate can contain protein and fat, nutrients that slow digestion and impact how quickly sugar enters the bloodstream.

Eggnog is generally higher in fat and protein, which may lessen its immediate impact on blood sugar. One cup of eggnog provides about 11.6 grams of protein and 10.6 grams of fat. In contrast, a cup of water-based hot chocolate contains only 2.23 grams of protein and 1.34 grams of fat.

Although both drinks contain a similar amount of sugar, around 20 grams per serving, water-based hot chocolate offers much less protein and fat to slow sugar absorption. “This means it can raise blood sugar more quickly, especially if it is prepared with water or low-fat milk and lacks enough protein or fat to slow digestion,” said Lauri Wright, PhD, RDN, LD/N, FADA, associate professor at the University of South Florida and president of the Academy of Nutrition and Dietetics. Health.

Eggnog is traditionally made with milk or cream, eggs, sugar and spices like nutmeg and cloves. Some versions also contain alcohol, such as rum.

A typical 1-cup serving of store-bought eggnog contains 22 grams of added sugar, although sugar content varies by brand.

Benefits

“Eggnog contains protein from milk and eggs, which can help slow digestion and reduce a very sharp spike in blood sugar,” Wright said. Its protein and fat content may cause a more gradual increase in blood sugar than drinks low in protein and high in sugar.

Wright also likes that eggnog contains dairy, a source of nutrients often low in many diets, like calcium and vitamin D, both essential for bone health.

Disadvantages

“Traditional eggnog tends to be high in calories, high in sugar and saturated fat,” Wright explained. One cup of store-bought eggnog has about 224 calories, 20 grams of sugar and 6.5 grams of saturated fat. “These numbers are typically higher if it’s a rich, premium brand or if it’s made from scratch,” Wright noted.

If you consume eggnog regularly or overdo it during the holiday season, the calories, fat and added sugar can add up, leading to weight gain and high blood sugar and cholesterol levels.

Additionally, alcohol-based eggnog adds extra calories and affects how your body regulates blood sugar.

“Traditional eggnog often contains rum, bourbon, or brandy, and alcohol changes the way your liver handles blood sugar,” Wright explained. “For people with diabetes, especially those taking certain medications, drinking alcohol can sometimes increase the risk of delayed hypoglycemia,” she said.

Healthier Adjustments

To make your eggnog healthier, Wright shared some tips:

• Stick to a smaller serving, like 3 to 4 ounces, and sip it slowly. It’s better for blood sugar than eating large portions quickly.
• Choose light or low-sugar versions or dilute eggnog with unsweetened milk to reduce its sugar content.
• Make your own eggnog using less sugar and more milk than cream.
• Opt for alcohol-free versions to avoid drops in blood sugar.
• Treat eggnog like a dessert, not a drink.

Hot chocolate is usually made with water or milk, cocoa and sugar, or made from pre-sweetened mixes.

A standard cup of hot chocolate made with water and hot chocolate mix contains about 22 grams of added sugar, depending on the brand.

Benefits

Whether prepared with water or milk, hot chocolate is generally lower in calories than eggnog, making it easier to incorporate into a low-calorie diet. A cup of water-based hot chocolate contains 134 calories, which is low compared to the 224 calories in the same serving of eggnog.

That said, the calorie content of hot chocolate can vary greatly. Versions made with whole milk or cream, or topped with whipped cream, tend to be significantly higher in calories. However, dairy-based versions, like cream and whole milk, can be a source of vitamins and minerals, like vitamin D and calcium.

“Cocoa is also rich in flavanols, which are antioxidants that help reduce oxidative stress and support blood vessel function and circulation,” said Jordan Langhough, registered dietitian and owner of JL Nutrition & Movement. Health.

Disadvantages

Although hot chocolate is generally lower in calories than eggnog, it also contains much less protein and often more added sugar.

For example, a cup of water-based hot chocolate contains only 2.3 grams of protein, far less than the 11.6 grams contained in the same serving of eggnog. In many cases, hot chocolate also contains more sugar per serving.

“If hot chocolate is made with low-fat milk or water and very little protein or fat, the sugar is absorbed quickly, which can cause a greater spike in blood sugar,” Wright said. Popular add-ins to hot chocolate, such as marshmallows and whipped cream, can further increase the sugar content of the drink.

Healthier Adjustments

Wright shared the following modifications to make hot chocolate healthier and more blood sugar-friendly:

• If using hot chocolate mixes, measure the package and follow the suggested serving size or divide a package into two smaller cups.
• Make your own hot chocolate at home using cocoa powder, which undergoes less processing than cocoa powder, giving it a higher antioxidant content.
• Make hot chocolate with protein-rich milk or add collagen peptides for extra protein.
• Keep portions on the smaller end, such as 4 to 6 ounces.

Eggnog is generally a better choice for controlling blood sugar levels due to its higher protein and fat content. These nutrients slow digestion and help moderate how quickly sugar enters the bloodstream, reducing the risk of blood sugar spikes.

However, compared to eggnog, hot chocolate often offers more room for customization. “You can more easily control the cocoa, milk and sugar content, especially if you make them at home,” Wright explained. Eggnog, while higher in protein and fat, is often high in calories and heavily sweetened when purchased ready-made.

“For most people, a small serving of carefully prepared hot chocolate is usually a better choice for blood sugar, especially if you drink it with a healthy snack,” Wright said.

You can still enjoy festive drinks while managing your blood sugar. Try the following tips to make your holiday drinks healthier for your blood sugar and overall health.

• Pair drinks with food: Consuming holiday drinks with a meal or snack containing protein and fiber can help stabilize blood sugar levels.
• Choose smaller portions: Even a few ounces can satisfy cravings without providing a lot of added sugar. Wright suggests reducing the serving size and using a smaller cup or glass, such as 4 to 6 ounces instead of 12 to 16 ounces.
• Dilute when possible: Mixing eggnog or hot chocolate with unsweetened milk or water can reduce sugar levels. “For hot chocolate, use more milk and less mixture or more water with just a little milk to maintain creaminess,” Wright said.
• Reduce your sugar intake: Wright suggests reducing the sugar in hot chocolate and eggnog recipes by a third and seeing if you still enjoy it. You can also use sugar alternatives like monk fruit to add sweetness if you want to avoid sugar altogether.
• Read the labels carefully: When reading ingredient and nutrition facts labels, look for calories, protein, fat and added sugars. When possible, choose products higher in protein and lower in calories and added sugar.
• Limit frequency: Enjoy these drinks in small quantities as occasional treats to control your calorie and sugar intake.