Which Is Better for Blood Sugar?

Walk into any holiday gathering and there’s a good chance you’ll be offered a festive beverage. Two of the most popular seasonal sips are hot cocoa and eggnog. But if you’re watching your blood sugar, which one should you pick?

You’ve likely heard that sugary beverages can spell trouble when you’re trying to manage your blood sugar. And both beverages are sweetened with sugar. On the upside, they also provide protein. 

Can either of these be part of a healthy holiday celebration, and if so, is one better than the other? Long story short, they’re both about even when it comes to their impact on blood sugar, but eggnog is slightly better. So, enjoying them is a balancing act. 

Which should you choose? Here are a few things to keep in mind. 

How Hot Cocoa Impacts Blood Sugar

Cozying up with a cup of hot cocoa on a cold night is one of life’s simple pleasures. However, everyone makes their hot cocoa a little bit differently. So, the nutrition can differ quite a bit from cup to cup. For example, stirring up a powdered store-bought cocoa mix with water will have fewer calories than a cup made at home from scratch with whole milk., Regardless, hot cocoa usually contains added sugar, which can spike your blood sugar, says diabetes dietitian Ginger Cochran, M.S., RDN, CDCES. 

Milk also contains the natural sugar lactose. But there’s no need to worry about that. In fact, the American Diabetes Association actually recommends fat-free and low-fat milk as healthy beverage options.

If you’re concerned about hot cocoa’s added sugar, you’ll be happy to know that you don’t have to give up cocoa completely over the holidays. But you may want to save it for special occasions. When you do enjoy it, try to limit servings to an 8-ounce cup and skip the sugary extras like whipped cream and sprinkles. 

What Eggnog Does to Blood Sugar

Eggnog is possibly one of the most divisive holiday drinks – beloved by some and despised by others. This creamy, rich beverage is made from eggs, milk, cream and spices like nutmeg. Like hot cocoa, eggnog can also raise your blood sugar. However, it does contain more fat than hot cocoa, says Cochran. While that might sound like a negative, fat is gradually digested, which can slow the absorption of eggnog’s sugar. Eggnog also has a little bit more slowly-digested protein than hot cocoa, which may also help blunt the absorption of some of its sugar.

Eggnog is also often spiked with alcohol. That doesn’t just add more calories, it can also increase your risk for hypoglycemia (low blood sugar), especially if you take diabetes medication, like insulin. 

Why Eggnog is Slightly Better for Blood Sugar

Eggnog is a little bit better for blood sugar, but the difference isn’t huge. Here’s a rundown of how these two festive drinks balance each other out. 

Eggnog Has Slightly More Protein

These holiday drinks are no protein shake, but eggnog does have a bit more protein than cocoa. Numbers-wise, 8 ounces of eggnog has roughly 12 grams of protein, while the same-sized serving of hot cocoa has about 9 grams. The reason for the difference is likely due to eggnog’s protein-rich eggs. 

Those few extra grams of protein might not make a huge difference. But protein does help slow down the digestion and absorption of carbohydrates, and that may translate into steadier blood sugar. 

Eggnog Has Less Carbs and Sugar

When it comes to carbs and sugar, eggnog has an advantage. A typical 8-ounce serving of hot cocoa contains around 27 grams of carbohydrates and 24 grams of sugar. By comparison, the same amount of eggnog usually has closer to 20 grams of carbs, coming entirely from sugar. 

That said, hot chocolate offers more opportunities to make a healthier cup. For instance, Cochran suggests that hot cocoa can be the more blood-sugar-friendly option when made with unsweetened cocoa and a lower-sugar milk [such as ultra-filtered milk] or a protein-rich milk alternative. “Eggnog is harder to modify,” she adds.  

Eggnog is Higher in Fat

Eggnog is a famously rich drink because it is often made with a combination of heavy cream, whole milk and eggs. That makes it higher in both total and saturated fat than hot cocoa. Eight ounces of eggnog have roughly 11 grams of fat, of which 7 grams are saturated fat. A similar-sized cup of homemade hot cocoa has about 6 grams of fat, including 4 grams of saturated fat. That might sound like a problem. But that extra fat can help slow down the rate at which eggnog’s sugar enters your bloodstream.  

What about its saturated fat? While consuming lots of saturated fat on a regular basis can spell trouble for heart health, the occasional cup of eggnog over the holidays is nothing to stress about. So, if you like to celebrate with a glass, don’t sweat it, but do keep servings small. 

Tips to Enjoy Holiday Drinks When Managing Blood Sugar

Since these festive drinks are synonymous with the holidays, it’s OK to enjoy them in moderation. For even better blood sugar management, try these tips.

• Take a Walk After You Eat: One of the most effective ways to lower your blood sugar after sipping a higher sugar holiday beverage is to take a walk. Your muscles need glucose for energy so they can help mop up some of the extra sugar in your bloodstream, potentially leading to a smaller rise in your blood sugar. 
• Pair Your Drink with Protein: “Pair sweet drinks with protein or a balanced snack to reduce blood sugar spikes,” says Cochran. Having some protein, like a few cubes of cheese, on board before you dive into your sugary beverage can slow digestion and improve insulin function versus drinking it alone. 
• Don’t Forget The Fiber: Like protein, fiber can also slow the absorption of the sugar in your drink. So, enjoy your drink with a handful of spiced nuts or a fiber-rich energy ball. 
• Customize It: “Substitutions are essential for blood sugar management during the holidays,” says Rose-Francis. She suggests using low- or no-calorie sweeteners instead of regular sugar. 
• Watch Portion Sizes: When it comes to either of these festive drinks, portion size makes a huge difference. If you’re wondering how much is OK, the U.S. Department of Agriculture’s (USDA) go-to serving size for either of these drinks is 8 ounces. However, many commercial brands of eggnog base their nutrition stats on 4 ounces (a mere half-cup!). So, check the Nutrition Facts label before you pour.

Our Expert Take

When you’re trying to manage your blood sugar, healthy holiday eating (and drinking!) can seem tricky to navigate. But that doesn’t mean you can’t enjoy your seasonal favorites, including hot cocoa and eggnog. Yes, both of these contain added sugars, but they also deliver blood sugar-steadying protein and fat. Of the two, eggnog has a slight advantage. It’s lower in carbs and sugar than hot cocoa, and it has a little bit more digestion-slowing fat and protein. That said, the differences aren’t huge, so pick the one you like best. 

The key to enjoying either of these festive holiday drinks is keeping serving sizes small and balancing them with healthy meals and snacks rich in blood sugar-leveling protein and fiber. This may help you better keep your blood in check while you enjoy these seasonal drinks with friends and family this holiday. Cheers!