eggnog vs hot cocoa: Eggnog or hot cocoa? Which holiday drink is easier on your Blood Sugar
Hot cocoa carries the greatest risk of blood sugar spikes, says Ginger Cochran, MS, RDN, CDCES. However, a report by Eating well claimed that powdered mixes may be better options than mixes made at home with whole milk due to their lower fat content.
Milk contains natural sugar (lactose), but skim or low-fat milk is recommended by the American Diabetes Association as a healthy option. To enjoy hot cocoa without spiking blood sugar, limit it to an 8-ounce cup and avoid extras like whipped cream or marshmallows.
Eggnog and blood sugar
Eggnog is made from eggs, milk, cream, and spices like nutmeg and can also raise blood sugar. Eggnog contains more fat than hot cocoa, which slows sugar absorption and helps control blood sugar, according to Ginger Cochran.
According to EatingWell’s report, eggnog has slightly more protein than hot cocoa, which helps slow sugar absorption. Alcohol is sometimes added to eggnog, which can increase calories and the risk of low blood sugar, especially for people taking diabetes medications.
Why is eggnog slightly better?
Eggnog has slightly more protein: 12 grams per 8-ounce cup, compared to 9 grams in hot cocoa. Protein slows down the digestion of carbohydrates. Eggnog has fewer carbohydrates and sugar: about 20 grams per 8 ounces, compared to the 27 grams of carbohydrates and 24 grams of sugar in hot cocoa.
Hot cocoa can be replaced with unsweetened cocoa and lower-sugar milk or milk alternatives to be healthier. Eggnog is harder to adjust, according to Cochran. Eggnog is higher in fat (11 grams per 8 ounces, 7 grams saturated) than hot cocoa (6 grams fat, 4 grams saturated). According to EatingWell’s report, fat slows down sugar absorption. Occasional consumption of eggnog during the holidays is fine, but keep portions small to manage sugar and fat intake.
Tips for enjoying holiday drinks while managing blood sugar
Go for a walk after drinking sugary drinks to help muscles use glucose and reduce blood sugar spikes. Pair your drink with a balanced snack like protein or cheese to slow digestion and improve insulin function. Add fiber-rich foods like nuts or energy balls to your drink to slow sugar absorption.
Customize drinks by using low- or no-calorie sweeteners instead of sugar, Rose-Francis advises EatingWell. Pay attention to portion sizes. An 8-ounce glass is recommended, but some commercial eggnog uses 4-ounce serving sizes, so check labels.
Both hot cocoa and eggnog can be part of a holiday celebration when consumed in moderation. Eggnog has a slight advantage in terms of blood sugar because it’s lower in carbohydrates and sugar and higher in fat and protein. What’s important for managing blood sugar is small portions and balancing beverages with protein- and fiber-rich foods, EatingWell reports. Enjoy your holiday drinks mindfully and share them with friends and family without worry.
FAQ
Q1. Which holiday drink is better for blood sugar, eggnog or hot cocoa?
Eggnog is slightly better because it contains more protein and fat and fewer carbohydrates than hot cocoa.
Q2. How can I enjoy hot cocoa or eggnog without raising my blood sugar?
Keep portions small, pair with protein or fiber, and choose low-sugar or sugar-free versions if possible.
