Eggnog versus Hot Cocoa: Which One is Healthier for Blood Sugar Levels?

Reviewed by Dietitian Karen Ansel, M.S., RDN

Holiday gatherings often come with tempting beverages, and two classics stand out: hot cocoa and eggnog. If you are mindful of your blood sugar, which one is the better choice? Both drinks contain sugar, but they also provide protein and fat that can influence how your body handles glucose.

Hot Cocoa

Hot cocoa is a comforting drink, but its nutritional profile can vary depending on preparation. Using a powdered mix with water results in fewer calories than homemade cocoa made with whole milk. However, most versions include added sugar, which can spike blood sugar levels. Milk itself contains lactose, a natural sugar, but fat-free or low-fat milk is recommended by the American Diabetes Association as a healthy option.

To enjoy hot cocoa without overloading on sugar, limit servings to about 8 ounces and skip toppings like whipped cream or sprinkles. Using unsweetened cocoa or a lower-sugar milk alternative can also make it more blood-sugar-friendly.

Eggnog

Eggnog is rich and creamy, made from eggs, milk, cream, and spices such as nutmeg. While it can raise blood sugar like hot cocoa, its higher fat content slows sugar absorption. The extra protein from eggs further helps blunt blood sugar spikes. However, alcohol in some eggnog recipes can increase the risk of low blood sugar, especially for those taking insulin or diabetes medications.

Comparing Blood Sugar Effects

Eggnog has a slight edge over hot cocoa in blood sugar management. A typical 8-ounce serving of eggnog contains roughly 12 grams of protein, compared with 9 grams in hot cocoa. Protein slows digestion, which can result in steadier blood sugar. Eggnog also has fewer carbohydrates and sugar (around 20 grams) than hot cocoa (around 27 grams of carbs and 24 grams of sugar).

Eggnog is higher in fatabout 11 grams per 8 ounces, including 7 grams of saturated fatversus 6 grams of fat in hot cocoa. This extra fat slows sugar absorption, helping prevent rapid spikes. Occasional consumption during the holidays is generally safe.

Tips for Enjoying Holiday Drinks

• Take a walk: Physical activity after drinking can help manage blood sugar by using glucose for energy.
• Pair with protein: Consuming protein alongside your beverage can reduce blood sugar spikes. Cheese or a balanced snack works well.
• Include fiber: Fiber slows sugar absorption. Nuts or fiber-rich snacks are ideal companions.
• Customize: Use low- or no-calorie sweeteners to reduce added sugar.
• Watch portion sizes: Stick to 8-ounce servings. Check labels, as some eggnog products use 4-ounce servings for nutritional info.

Both hot cocoa and eggnog can be part of a festive holiday celebration in moderation. Eggnog has a slight advantage due to its lower sugar content and higher protein and fat, but portion control is key. Enjoy your favorite holiday beverages while balancing them with meals and snacks rich in protein and fiber to help maintain stable blood sugar.

Cheers to mindful holiday indulgence!

Author: Sophia Brooks