Is Swiss Miss Hot Chocolate Good for Diabetics? Nutrition and Effects

What is Swiss Miss Hot Chocolate?

Swiss Miss is a popular brand of instant hot cocoa mix made by Conagra Brands. It comes in a variety of flavors including classic milk chocolate, chocolate malt, chocolate with mini marshmallows, chocolate caramel, pumpkin spice and more.

The classic Swiss Miss instant hot chocolate mix contains sugar, cocoa processed with alkali, nonfat dry milk, corn syrup solids, salt, artificial flavor, mono and diglycerides, dipotassium phosphate, and carrageenan.

It is a sweetened powder that can be mixed with hot water or milk to create a creamy, chocolatey drink. Swiss Miss hot chocolate is quick, convenient and shelf-stable.

Nutrition Facts for Swiss Miss Hot Chocolate

The nutrition information for a packet (40g) of Swiss Miss classic milk chocolate flavor is:

• 150 calories
• 2.5g fat
• 270mg sodium
• 31g carbs
• 2g protein

Of the 31g of carbohydrates, 29g come from added sugars. This accounts for over 75% of the calories.

Swiss Miss hot chocolate is high in added sugar and doesn’t provide much nutritional value. It lacks fiber, protein, vitamins and minerals.

Is Swiss Miss Hot Chocolate Good for Diabetics?

For people with diabetes, controlling blood sugar levels and carbohydrate intake is important. Foods that are high in carbs and sugar can spike blood glucose levels.

Since Swiss Miss contains 31g of total carbs and 29g of added sugar per serving, it is not the best choice for diabetics.

Drinking Swiss Miss hot chocolate could cause a rapid rise in blood sugar for people with diabetes. Over time, frequent blood sugar spikes can take a toll on health.

Effects on Blood Sugar

The carbohydrates in Swiss Miss hot chocolate are simple sugars that can be absorbed quickly into the bloodstream.

When a food containing lots of simple carbs is eaten, blood sugar rises rapidly. The body responds by releasing insulin to lower blood glucose back to normal levels.

In people with diabetes, this insulin response may be impaired. Eating lots of sugary foods like Swiss Miss hot chocolate can overwhelm the body’s ability to regulate blood sugar.

Over time, consistently elevated blood glucose levels can increase the risk of diabetes complications like nerve damage, kidney disease, vision loss and heart disease.

Glycemic Index

The glycemic index (GI) is a scale that ranks carbohydrate-containing foods by how much they raise blood sugar levels. Foods with a high GI cause rapid spikes, while low GI foods have a more gradual effect.

Pure cocoa powder is considered low GI. However, Swiss Miss hot chocolate contains very little cocoa powder. The instant cocoa mix is high in sugar, which gives it a very high GI.

High GI foods are not recommended for diabetics because they cause blood glucose fluctuations. Choosing low GI foods can help keep blood sugar stable.

Healthier Hot Chocolate Options for Diabetics

Swiss Miss hot chocolate may not be the best choice for people with diabetes due to the high sugar content. However, there are some simple ways to make a healthier hot cocoa that won’t spike blood sugar as much:

Use Unsweetened Cocoa Powder

Unsweetened natural cocoa powder has no sugar added. Look for 100% cacao varieties. Mix cocoa powder with hot milk or milk alternatives like almond milk. Add your own sweetener like stevia or monk fruit sweetener in moderation.

Include Cinnamon

Adding cinnamon to hot chocolate can help reduce spikes in blood sugar after meals. Animal studies have found cinnamon improves insulin sensitivity and lowers blood glucose levels.

Use Sugar-Free Sweeteners

Sweeteners like stevia, monk fruit or erythritol do not raise blood glucose. They provide sweetness without the extra carbohydrates. Use just a small amount for sweetening.

Add Unsweetened Chocolate

Mix a square or two of unsweetened baking chocolate into heated milk for a rich chocolate taste. Look for at least 70% cacao content.

Include Nut Milk

Almond, coconut or cashew milk have fewer carbs than dairy milk. opt for unsweetened varieties to avoid added sugars.

Use Minimal Sweetener

Those with diabetes don't need to eliminate sweet foods completely. Small amounts of sugar substitutes or low glycemic sweeteners like erythritol can be used safely in moderation.

Add Protein

Protein foods help slow digestion, resulting in a lower glycemic response. Stirring collagen peptides, nut butter, or protein powder into hot chocolate can help control blood sugar.

Other Factors Affecting Blood Sugar

Aside from the carbohydrate content, there are other factors that impact how food affects blood glucose levels for diabetics including:

Fiber Content

Fiber slows the absorption of sugar in the bloodstream. Swiss Miss hot chocolate has almost no fiber, leading to fast sugar absorption.

Fat Content

Fat can also help blunt blood sugar spikes. Since Swiss Miss has very little fat, it is absorbed rapidly.

Portion Size

Larger portions mean more carbohydrates consumed, leading to a bigger rise in blood sugar. Keeping servings small is key.

Ingredient Quality

Swiss Miss uses processed cocoa, corn syrup solids and many additives, rather than real food ingredients like cocoa powder, milk and sweeteners.

Cooking Method

Liquid or powdered forms of foods enter the bloodstream faster than solid foods. Swiss Miss dissolves quickly into hot water or milk.

Food Pairings

Eating other foods together that have protein, fiber or fat will result in slower absorption and smaller blood sugar spike.

Tips for Choosing Drinks for Diabetics

It can be challenging for those with diabetes to find satisfying beverages that won't cause blood sugar to skyrocket. Here are some tips:

Avoid Sugary Drinks

Sodas, fruit juices, sports drinks, sweetened teas and flavored coffees can all contain loads of sugar and should be limited.

Read Nutrition Labels

Check the total carbohydrate content and ingredients lists. Look for drinks lowest in carbs and sugar.

Opt for Sugar-Free Varieties

Choose diet or zero calorie beverages made with non-nutritive sweeteners instead of sugar.

Don't Drink Calories

Stick to water, unsweetened tea, coffee, sparkling water and other zero calorie options to limit carb intake.

Add Flavor Without Sugar

Flavor drinks with lemon, lime, fresh herbs, spices, extracts and unsweetened milks. Sweeten minimally with stevia if needed.

Control Portions

Even if a beverage contains carbs and sugar, a small 4-8 oz portion can often fit into a healthy diabetes diet when paired with a balanced meal.

Watch Out for "Healthy" Drinks

Some drinks marketed as healthy like fruit juices and smoothies still contain a lot of natural sugar and carbohydrates that can spike blood glucose.

The Bottom Line

Swiss Miss hot chocolate is not the best choice for people with diabetes due to its high sugar and carb content from corn syrup solids and other added sweeteners.

Drinking Swiss Miss could lead to rapid blood sugar spikes and fluctuations. Over time, these blood sugar highs and lows are associated with an increased risk of diabetes complications.

To satisfy a chocolate craving safely, diabetics can make small portions of homemade hot cocoa using 100% cacao powder, unsweetened milk, minimal sugar-free sweeteners, and spices like cinnamon.

Controlling carbohydrate intake by reading labels, avoiding sugary drinks, and selecting beverages with zero calories is key for diabetics. With some simple substitutions, people with diabetes can still enjoy an occasional hot chocolate treat.

References

• Swiss Miss Classics Milk Chocolate Nutrition Information. Conagra Brands.
• Effect of cocoa and theobromine consumption on serum HDL-cholesterol concentrations: a randomized controlled trial. Am J Clin Nutr. 2013 Aug;98(2):401-9.
• Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans. Am J Clin Nutr. 2001 Nov;74(5):596-602.
• Glycemic index and disease. Am J Clin Nutr. 2002 Jul;76(1):290S-298S.
• Ceylon cinnamon does not affect postprandial plasma glucose or insulin in subjects with impaired glucose tolerance. Br J Nutr. 2011 Sep;106(12):1822-9.
• Beverage Consumption Habits and Association with Total Water and Energy Intakes in US Adults: NHANES 2016-2017. Nutrients. 2020 Apr 17;12(4):1143.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.