Drinking hot chocolate first thing in the morning is a delicious way to start the day, but is it actually good for you? There are pros and cons to consider when deciding if hot chocolate should be part of your morning routine.
The Potential Benefits of Morning Hot Chocolate
Here are some of the possible benefits of drinking hot chocolate in the morning:
- It can give you an energy boost – The caffeine and theobromine in cocoa can provide a gentle pick-me-up to help you feel more alert and awake.
- It may support heart health – Cocoa contains flavanols that can help lower blood pressure and improve blood flow.
- It provides important antioxidants – Hot chocolate made with cocoa is high in antioxidants like flavonoids which can combat cell damage.
- It can improve your mood – Chocolate contains mood-boosting compounds like phenylethylamine and serotonin.
- It satisfies cravings – Having hot chocolate curbs chocolate cravings and provides satisfaction.
So if you’re looking for a morning lift both physically and mentally, a cup of hot cocoa might be just what you need.
Potential Downsides of Drinking Hot Chocolate in the Morning
However, there are also some potential downsides to keep in mind:
- High in calories and sugar – Hot chocolate is a high calorie and sugar drink, so it may lead to weight gain.
- Caffeine content – The caffeine may cause jitters or anxiety in caffeine-sensitive individuals.
- Milk and gastrointestinal issues – The milk may cause stomach upset in those with dairy intolerance.
- Acidic and erosive to teeth – Frequent exposure to chocolate’s acids can damage tooth enamel.
- Might affect sleep – The caffeine and theobromine can interfere with sleep if consumed too late in the day.
If you’re watching your weight or have any sensitivities, hot chocolate may not be the best option first thing.
Tips for Making Morning Hot Chocolate Healthier
There are some simple ways to make your hot chocolate a bit healthier if you want to enjoy it in the morning without going overboard on sugar and calories:
- Use cocoa powder and low-fat milk – Cocoa has the antioxidants without all the extra fat and sugar in chocolate.
- Go for dark chocolate – Pick dark chocolate with 70% cacao or higher for more nutrients.
- Use a sugar substitute – Try stevia, monk fruit, or erythritol to cut down on sugar.
- Add spices – Flavor it up with cinnamon, nutmeg, or cayenne for extra antioxidants.
- Use non-dairy milk – Opt for almond, soy, or oat milk if you have dairy issues.
- Boost with toppings – Try healthier toppings like fresh fruit, chia seeds, or coconut.
With a few simple tweaks, you can still enjoy the taste of hot chocolate without going overboard on extras.
How Much Caffeine is in Hot Chocolate?
The amount of caffeine in hot chocolate depends on the type of chocolate used:
| Type of Chocolate | Caffeine Content |
|---|---|
| Cocoa powder | 0.1-0.4 mg per gram |
| Dark chocolate | 5-35 mg per ounce |
| Milk chocolate | 1-15 mg per ounce |
| White chocolate | 0-5 mg per ounce |
So a typical 8-12 ounce mug of hot cocoa made with cocoa powder contains around 5-15mg of caffeine on average. By comparison, a typical 8 ounce cup of coffee has around 95mg caffeine.
What Are the Best Times to Drink Hot Chocolate?
Here are some good times to enjoy a mug of hot chocolate:
- Morning – A cup first thing in the morning can be a comforting, energizing start to the day.
- Afternoon pick-me-up – After lunch, a chocolate boost can re-energize you for the rest of the workday.
- Evening relaxation – Before bed, a warm mug helps you unwind and satisfy a chocolate craving.
- Cold weather – On a cold winter day, hot chocolate warms you from the inside out.
- Special treat – Drink it as an occasional treat or to celebrate holidays and special occasions.
Just be cautious drinking it too late if you are sensitive to caffeine disrupting your sleep.
Healthy Hot Chocolate Recipes
Try these delicious yet healthier hot chocolate recipes:
Skinny Peppermint Hot Chocolate
- 1 cup nonfat milk
- 2 tablespoons cocoa powder
- 1 tablespoon honey
- 1/4 teaspoon peppermint extract
- Candy cane for garnish (optional)
Heat milk over medium heat until steaming. Whisk in cocoa powder and honey until dissolved. Remove from heat and add peppermint. Top with crushed candy cane if desired.
Mexican Hot Chocolate
- 1 cup almond milk
- 1 ounce dark chocolate, finely chopped
- 1 tablespoon cocoa powder
- 1 teaspoon cinnamon
- Pinch of cayenne pepper
Heat almond milk until hot but not boiling. Add chopped chocolate and whisk until melted. Stir in cocoa powder, cinnamon and cayenne.
London Fog Hot Chocolate
- 1 cup brewed Earl Grey tea
- 1 cup almond milk
- 1 1/2 tablespoons cocoa powder
- 1 tablespoon honey or maple syrup
- Pinch of vanilla
Brew Earl Grey tea. Heat almond milk just until hot, then whisk in cocoa powder and sweetener. Pour into mug and top with the hot tea. Add vanilla and enjoy.
The Bottom Line
Having a cup of hot chocolate in the morning can be a tasty treat, as long as you watch your portion size and ingredients. The best option is to make it at home using healthy ingredients like cocoa powder, dark chocolate, and milk alternatives to control calories, sugar, and add-ins. Drink it mindfully and enjoy it slowly as an intentional indulgence. Hot chocolate makes a great occasional component of breakfast, when you’re looking for both comfort and a dose of antioxidants.