Almond milk chocolate is a popular alternative to dairy chocolate milk for those looking to lose weight or follow a vegan or dairy-free diet. But is it actually effective for weight loss? Here is a comprehensive look at the nutritional profile, calories, and health effects of almond milk chocolate to determine if it can be part of a healthy weight loss plan.
Nutritional profile of almond milk chocolate
The nutritional value of almond milk chocolate depends on the specific brand and recipe, but in general it contains:
- Calories: 130-200 calories per 8 oz serving
- Protein: 2-5g
- Fat: 7-12g
- Carbs: 20-30g
- Sugar: 20-25g
- Calcium: 30% DV
- Vitamin D: 25% DV
- Vitamin E: 10% DV
Compared to dairy chocolate milk, almond milk chocolate has fewer calories, less saturated fat, more unsaturated fat, more vitamin E, and no cholesterol. However, the sugar content is typically just as high. It provides a lactose-free, vegan source of calcium and vitamin D.
Calories in almond milk chocolate
An 8 oz glass of almond milk chocolate contains about 130-200 calories depending on the brand. This is less than dairy chocolate milk which provides 200-300 calories per 8 oz serving. However, it is still a significant source of calories and should be consumed in moderation on a weight loss diet.
Here’s how the calories in some popular brands of almond milk chocolate compare:
| Brand | Serving Size | Calories |
|---|---|---|
| Silk | 8 fl oz | 190 |
| Almond Breeze | 8 fl oz | 160 |
| Califia Farms | 8 fl oz | 130 |
| Elmhurst | 8 fl oz | 140 |
Almond milk chocolate and weight loss
When it comes to weight loss, total calorie intake matters more than specific foods. You can lose weight eating almond milk chocolate as long as you stay in a calorie deficit. However, it may not be the most nutrient-dense choice.
The high sugar content of most almond milk chocolate can also be a problem for weight loss. Sugar spikes blood sugar and insulin levels, which can increase hunger and cravings. It provides calories without much nutritional value.
That being said, almond milk chocolate does have some advantages over dairy chocolate milk if you’re trying to lose weight:
- Fewer calories per serving means it’s lower in calories when portion sizes are equal.
- Higher protein and fiber keeps you fuller longer.
- No lactose makes it easier to digest for those with dairy sensitivities.
- May be more satisfying for certain individuals than dairy milk.
Overall, almond milk chocolate can be incorporated into a weight loss diet in moderation, but there are also healthier drink options to choose for daily consumption, such as:
- Unsweetened almond milk
- Green tea
- Black coffee
- Water
- Sparkling water
Benefits of almond milk chocolate
Some potential benefits of drinking almond milk chocolate include:
- Lower in calories – Contains 50-100 fewer calories than dairy chocolate milk per serving.
- Less saturated fat – Almond milk has 70-80% less saturated fat than whole dairy milk.
- More vitamin E – Provides 10% DV per serving compared to 2% in dairy milk.
- No cholesterol – Almond milk contains no cholesterol while dairy milk has 5-10mg per serving.
- Lactose-free – Does not contain lactose so may be easier to digest for those with sensitivities.
- May be more filling – Has a creamy, rich texture and nutty flavor that may be more satisfying.
- Non-dairy calcium source – Provides 30% DV calcium per serving for those who cannot consume dairy.
Downsides of almond milk chocolate
Some potential downsides of drinking almond milk chocolate include:
- High in sugar – Contains 20-25g sugar per serving, the same as dairy chocolate milk.
- Lower in protein – Has only 2-5g protein per serving versus 8g in dairy milk.
- Lower in nutrients – Does not have the same nutrient profile as whole dairy milk.
- Contains carrageenan – Most brands use this thickening agent that may cause digestive issues in some people.
- More processed – Almond milk is extracted and combined with other ingredients like cocoa and sweeteners.
- Not compatible with some diets – Not suitable for nut-free, plant-based, or low-carb diets.
- Contains oxalates – Almonds contain oxalates that can contribute to kidney stones in susceptible people.
Healthier milk alternatives
If you’re looking to lose weight, there are some healthier milk alternatives to choose instead of almond milk chocolate, including:
1. Unsweetened nut milks
Unsweetened almond milk, cashew milk, walnut milk, and other nut milks contain fewer calories and carbs than sweetened varieties. They provide creamy texture and nutty flavor without added sugar.
2. Flavored seltzer water
Try mixing a few ounces of unsweetened almond or oat milk into seltzer water and adding cocoa powder, cinnamon, fruit, or other natural flavors for a low-calorie, fizzy chocolate milk alternative.
3. Green tea
Brewed hot or iced green tea can be combined with a splash of milk and sweetened naturally with stevia or monk fruit. Green tea provides antioxidants and has been shown to boost metabolism.
4. Protein shakes
Make a rich, chocolatey protein shake by blending almond milk, banana, cocoa powder, peanut butter, and a scoop of chocolate protein powder for a nutritious meal replacement.
5. Cold brew coffee
For an energizing caffeine boost, make chocolate cold brew coffee by mixing cold brew concentrate with a bit of milk, cocoa powder, and sweetener.
Healthiest way to consume
If you want to drink almond milk chocolate as part of a healthy diet, here are some tips:
- Choose unsweetened or lightly sweetened almond milk chocolate to reduce sugar intake.
- Read labels and compare brands to find one lower in calories, sugar, and additives.
- Stick to a single serving size of 8 ounces or less per day.
- Avoid mixing with sugary syrups, whipped cream, or toppings.
- Drink water alongside to stay hydrated.
- Enjoy as a treat, not an everyday beverage.
- Balance with nutrient-dense whole foods at meals.
- Watch your total calorie intake depending on your weight goals.
Is it keto-friendly?
Almond milk chocolate is not generally keto-friendly due to the high carb and sugar content. Most brands contain 20-30g net carbs per serving, which would use up most of your daily carb limit on a ketogenic diet.
To make almond milk chocolate more keto-friendly:
- Use unsweetened almond milk and add your own sweetener like stevia or monk fruit.
- Opt for a brand with only 1-2g net carbs per serving.
- Limit your portion size to 4-6 oz.
- Avoid mixing with high-carb ingredients.
- Account for the carbs by reducing other carb sources in your day’s meals.
In general, unsweetened nut milks like almond and coconut milk are better keto options. But almond milk chocolate can potentially be integrated into a keto diet in very small amounts.
Effects on cholesterol
Almond milk chocolate has a neutral effect on cholesterol levels. Since it does not contain any cholesterol, it does not raise cholesterol levels the way dairy chocolate milk does.
However, almond milk chocolate is low in heart-healthy unsaturated fats. While the monounsaturated fats in the almonds and cocoa have benefits, the overall fat content is low compared to the amount of sugar.
Some studies suggest cocoa can help lower LDL “bad” cholesterol and raise HDL “good” cholesterol. But the cocoa concentration in commercial almond milk chocolate is often low.
For optimal heart health, minimize intake of added sugars. Enjoy almond milk chocolate occasionally and in moderation as part of an overall healthy diet.
Effects on blood pressure
The effects of almond milk chocolate on blood pressure are generally negligible. Most brands are low in sodium, which is beneficial for controlling blood pressure.
Some studies suggest cocoa flavanols may help lower blood pressure by improving nitric oxide levels and promoting vasodilation. However, the evidence is still inconclusive.
The main concern with almond milk chocolate is the sugar content. There is some evidence linking high sugar intake to elevated blood pressure.
To reduce any potential negative impacts on blood pressure, limit serving sizes of almond milk chocolate and avoid excessive consumption. Maintaining a healthy body weight and an exercise regimen are more important lifestyle factors for optimal blood pressure.
Considerations for diabetes
Almond milk chocolate may not be the best choice for people with diabetes due to the high sugar content. Most brands contain 20-25g of sugar per 8 oz serving, which can spike blood sugar levels.
Studies show cocoa can help increase insulin sensitivity and reduce insulin resistance. But benefits seem most significant with at least 70% cacao dark chocolate, not chocolate milk made with cocoa powder.
People with diabetes can include small amounts of almond milk chocolate in their diet paired with protein, fat, and fiber to help control the blood sugar response. Limiting portion sizes and frequency is important.
Overall, unsweetened nut milks like almond milk are better options. Water or seltzer with fresh fruit are also healthier choices for staying hydrated and satisfying sweet cravings.
Considerations for weight gain
Almond milk chocolate can contribute to weight gain if consumed in excess due to the high calorie, sugar, and fat content. However, it may be a better option than dairy chocolate milk for those looking to minimize weight gain.
Here are some tips for enjoying almond milk chocolate without causing weight gain:
- Stick to single serving sizes of 8 oz or less.
- Measure your portions instead of eyeballing.
- Use it as an occasional treat, not a daily drink.
- Avoid drinking multiple glasses per day.
- Be mindful of your total calorie intake.
- Balance with nutritious low-calorie foods and beverages.
- Increase physical activity to burn extra calories if needed.
Prioritizing nutrient-dense whole foods, limiting empty calories and added sugars, and maintaining an appropriate calorie deficit for your goals are more important for weight management than avoiding specific foods.
Nutrition compared to regular chocolate milk
Here is how almond milk chocolate compares to regular dairy chocolate milk nutritionally:
| Nutrient | Almond Milk Chocolate (8 oz) | Dairy Milk Chocolate (8 oz) |
|---|---|---|
| Calories | 130-200 | 208 |
| Fat | 7-12g | 8g |
| Saturated Fat | 0-1g | 5g |
| Carbs | 20-30g | 28g |
| Sugar | 20-25g | 24g |
| Protein | 2-5g | 8g |
| Calcium | 30% DV | 28% DV |
| Vitamin D | 25% DV | 20% DV |
As the nutrition comparison shows, almond milk chocolate has fewer calories and less saturated fat compared to regular dairy chocolate milk. However, it also has less protein. Sugar content is similar, as is calcium and vitamin D since many brands are fortified.
Risks and precautions
Almond milk chocolate is generally safe for most people in moderation but there are some risks and precautions to be aware of:
- Allergies – Contains almonds and sometimes soy. Avoid if you have nut or soy allergies.
- Blood sugar – Large amounts may spike blood sugar levels due to the high sugar content.
- Weight gain – High in calories and sugar which can lead to weight gain if consumed excessively.
- Gut issues – Some brands contain carrageenan and gums which may cause bloating and discomfort in sensitive individuals.
- Oxalates – Almonds contain oxalic acid that can contribute to kidney stones in those susceptible.
- Tooth decay – The sugar can damage tooth enamel if good oral hygiene is not practiced.
Those with diabetes, weight concerns, kidney issues, or other health conditions should be especially mindful of portion sizes and limiting intake.
The bottom line
Almond milk chocolate can be incorporated into a weight loss diet in moderation but should not be a daily staple. While it has some advantages over regular dairy chocolate milk nutritionally, it is still high in sugar and lower in protein.
To lose weight sustainably, focus on an overall healthy balanced diet, calorie deficit, and active lifestyle. Enjoy treats like almond milk chocolate occasionally without overdoing it. Be mindful of portion sizes as well as your total calorie goals.
