Can Diabetics Drink Chocolate Milk?

People with diabetes can drink chocolate milk—but only in moderation and with the right choice of brand or homemade recipe. Store-bought chocolate milk often contains 15–22g of added sugar per serving, which can spike blood glucose. Lower-sugar, low-fat, or non-dairy versions are safer, and making it at home with unsweetened cocoa powder and almond or soy milk provides better control. Chocolate milk has a moderate glycemic index (35–55), so portion size and sugar content are key.

Key Takeaways

• Chocolate milk GI: 35–55 (moderate impact on blood sugar).
• Most store-bought brands contain high added sugar—check labels carefully.
• Healthier option: make your own with unsweetened cocoa + low-fat or non-dairy milk.
• Best milk alternatives: almond, soy, oat, flax, or coconut milk (unsweetened).
• Safer drinks: unsweetened almond milk, iced tea, or fruit-infused water.

Can Diabetics Drink Chocolate Milk?

Milk is one of the most nutritious beverages people enjoy, and it is primarily enjoyed in the morning with a bowl of cereal. While milk is popularly regarded as beneficial for everyone, persons with diabetes are often hesitant to consume it.

However, milk can be even better when mixed with chocolate to make the perfect flavored milk. People with diabetes need to pay attention to the sugar content of chocolate milk to control their blood sugar levels, It’s a great way to get those low blood sugar levels up when needed.

The first thing to know about chocolate milk is that each brand and type differs. Most premixed chocolate milk contains added sugars that can quickly add up. So, before you drink chocolate milk for the first time, it’s important to check out what is in your favorite brand and how much sugar it contains per serving size.

Some brands contain as much as 22 grams of added sugars—almost half a day’s sugar! Nowadays, there are also many low-fat options for people with diabetes; however, if you opt for low-fat, ensure it doesn’t mean high carbs (sugar).

People with diabetes can drink chocolate milk as long as the type of milk they drink is low in fat and, most importantly, the sugar content is kept to a minimum.

Therefore, it’s always better to create chocolate milk at home using sugar-free cocoa powder, pure chocolate droplets, and unsweetened almond milk, soy milk, or skim milk. This way, you will be able to control the amount of sugar going into your body and ensure that there is no added dairy or extra sugar.

What Is The Glycemic Index of Chocolate Milk?

Chocolate milk’s glycemic index (GI) ranges from 35 to 55, making it a moderate option for people with diabetes. Drinking one glass of low-fat, low-sugar chocolate milk usually won’t cause a spike in blood sugar levels. However, it’s best to consult a healthcare professional before consuming any dairy beverage with added sugars, including chocolate milk. 

Tips for Choosing a Diabetic-Friendly Chocolate Milk

Opt for low-fat or non-dairy milk options

Choose low-fat or non-dairy milk, like almond or soy milk, as they tend to have lower sugar content than whole or reduced-fat milk.

Read labels carefully

Check the nutrition facts panel for sugar and carbohydrate content. Choose options with less added sugar.

Make your own chocolate milk

You can create a healthier version of chocolate milk or hot chocolate at home using unsweetened cocoa powder or baking chocolate, a low-glycemic sweetener like stevia or erythritol, and low-fat or non-dairy milk.

What Kind of Milk Can Diabetics Drink?

If you are lactose intolerant, have a dairy allergy, or just prefer a good milk alternative there are plenty of alternatives that you can drink. Some of them are:

• Organic Soy milk
• Rice milk
• Almond Milk
• Flax Milk
• Low-fat Goat Milk
• Coconut milk (made from the flesh of a coconut)
• Oat Milk (made by blending oats with water and straining it through cheesecloth. The leftover pulp is oat flour.)

Alternative Beverages for Diabetics

If chocolate milk is not the best option for you, consider these diabetic-friendly alternatives:

Unsweetened almond milk

This is a low-carbohydrate and low-sugar option that can be flavored with unsweetened cocoa powder and a low-glycemic sweetener.

Unsweetened iced tea

Choose a decaffeinated version to avoid potential blood sugar fluctuations caused by caffeine.

Water infused with fruit

Stay hydrated while enjoying natural flavors by adding berries, citrus, or cucumber slices to your water.

Conclusion

It’s important to pay attention to the type and brand of chocolate milk you’re drinking. Many brands have varying levels of sugar, so it’s important not to overindulge or increase your blood glucose levels too quickly by consuming a lot of sugar at once. Several brands offer sugar-less options, or you can make your own drink with sugar-free cacao powder and low-fat milk.