Is Milo Healthy? Nutrition Facts, Benefits, Downsides of the Chocolate Malt Drink

Evaluating the Health Benefits and Downsides of Milo Drink

Milo is a popular chocolate malt drink consumed around the world. But is this sugary cocoa beverage actually good for you? Here we’ll examine the ingredients, nutrition profile, and health effects of Milo to determine if it’s a smart hydration choice.

What is Milo?

Milo is a powdered drink mix made from malted barley, milk solids, and cocoa. It originated in Australia in the 1930s and spread in popularity across Asia, Africa, New Zealand, and parts of South America.

To prepare it, Milo powder is combined with hot water or milk and stirred to form an instant chocolate malt drink. It can also be served cold or used to flavor milkshakes.

Milo Nutrition Facts

The main ingredients in Milo are:

• Malt extract - Made from malted barley, source of vitamins and minerals
• Milk solids - Provide protein, calcium, and vitamins
• Cocoa - Gives Milo its chocolate flavor
• Sugar - Usually the first or second ingredient listed, adds sweetness
• Vitamins and minerals - Added to boost nutrient content

A typical serving of Milo contains:

• Calories: 160
• Total fat: 2.5g
• Saturated fat: 1.5g
• Trans fat: 0g
• Sodium: 180mg
• Potassium: 250mg
• Total carbs: 29g
• Dietary fiber: 1g
• Sugars: 24g
• Added sugars: 23g
• Protein: 5g
• Calcium: 180mg
• Iron: 6mg
• Vitamin A: 10% DV
• Vitamin C: 15% DV

Potential Benefits of Milo

When consumed in moderation, Milo can provide some benefits:

Energy Boost

The carbohydrates and sugars in Milo deliver a quick energy boost. The caffeine from cocoa can also provide some extra energizing effects.

Hydration

Prepared with hot water or milk, Milo can help meet fluid needs and prevent dehydration.

Essential Nutrients

Milo delivers a number of important vitamins and minerals, including calcium, vitamin D, vitamin C, iron, and B vitamins.

Protein Source

The milk-derived ingredients provide protein to support growth, muscle maintenance, and satiety.

Heart Health

Compounds in cocoa called flavanols have antioxidant properties that may improve heart and circulatory health.

Prebiotic Effects

The malted barley in Milo contains prebiotics that support digestive health by promoting beneficial gut bacteria.

Potential Downsides of Milo

There are also some potential negative impacts of drinking Milo:

High in Sugar

The main concern is the high amount of added sugars, with around 24 grams per serving. This exceeds daily recommendations.

Blood Sugar Spikes

All the sugar can spike blood glucose levels, an issue for diabetics. The carbs also have a high glycemic index.

Weight Gain

The added sugars and calories lead to increased risk of weight gain, obesity, and associated health issues.

Dental Cavities

Frequent exposure to sugary Milo can promote tooth decay and dental cavities.

Caffeine Content

Although modest, Milo’s cocoa does contain some caffeine. This could agitate those sensitive to stimulants.

Nutrient Deficiencies

Excess Milo may displace healthier food options, resulting in deficiencies of nutrients like fiber, vitamins A and C, and calcium.

Is Milo Good for Weight Loss?

Milo is not an ideal drink choice for people trying to lose weight. A few concerns make it less suitable for weight loss:

• High calorie and sugar content lead to excess energy intake.
• Sugars promote fat storage and spikes in insulin, a fat-storing hormone.
• Drinking Milo can cause you to eat more due to low satiety.
• Maltodextrin additives may increase appetite and hinder fat burning.

That said, having an occasional serving of Milo when carefully portioned and accounted for in your diet is unlikely to undermine weight loss efforts.

Is Milo Good for Diabetes?

Milo is not the best choice for people with diabetes or prediabetes. A few factors make other drinks preferable:

• High glycemic index causes blood sugar spikes.
• Added sugars increase insulin secretion.
• Increases risk of developing insulin resistance.
• Can promote weight gain, which exacerbates diabetes.
• Should be closely portioned due to carb content.

Occasional small servings may be suitable depending on each individual’s blood sugar response. But most with diabetes would benefit from opting for low-sugar drink alternatives most of the time.

Is Milo Good for Athletes?

Milo does offer some potential advantages for athletes and active individuals when consumed wisely:

• Provides carbs to fuel athletic performance.
• Hydrates and provides key electrolytes like sodium and potassium.
• Cocoa flavanols may enhance blood flow and oxygen delivery.
• Solid source of protein to aid muscle repair and growth.

However, the high sugar content isn’t ideal. Athletes should ensure proper portion sizes and focus on replenishing carbs and protein with whole foods.

Healthier Ways to Enjoy Milo

If you wish to keep drinking Milo but mitigate potential downsides, here are some tips:

Control Portions

Stick to single servings within daily calorie and sugar budgets. Use small mugs rather than giant glasses.

Use Lower-Sugar Milo

Some varieties have slightly less sugar. Or add extra cocoa powder and use less Milo powder to dilute the sugar content.

Enjoy Intermittently

Make Milo an occasional indulgence rather than a daily habit to limit sugar and calorie intake.

Boost Nutrient Value

Fortify your Milo with extra protein powder, wheat germ, flax or chia seeds, vegetables, or nut butters.

Choose Healthy Mix-ins

Flavor your Milo with cinnamon, vanilla extract, unsweetened cocoa powder, or spices rather than chocolate syrup.

Exercise Portion Control

Measure out one serving of Milo powder rather than heaping spoonfuls to control calories and carbs.

Combine with Healthy Foods

Enjoy Milo occasionally alongside a balanced breakfast or snack that provides fiber, protein, and nutrients.

Healthier Substitutes for Milo

If you wish to quit drinking Milo, many nutritious alternatives can satisfy your desire for a comforting, chocolatey beverage.

High-Protein Hot Chocolate

Blend cocoa powder, milk, honey or stevia, and unflavored whey or pea protein powder for a protein-rich cup.

Malt-Free Cocoa

Make hot cocoa with just milk, cocoa powder, cinnamon, and sweetener to skip the malt extract and sugars found in Milo.

Chocolate Smoothies

Blend banana, milk, cocoa powder, peanut butter, and spinach for a filling chocolate smoothie.

Chocolate Nut Milk

Mix unsweetened nut milk like almond milk with cocoa powder, honey, and vanilla for a creamy, satisfying drink.

Chai Tea Latte

Combine chai tea concentrate, warm milk, cinnamon, ginger, and sweetener for a spiced milk tea beverage.

Mochaccino

Brew coffee, stir in a small amount of chocolate syrup, top with foamed milk, and sprinkle cocoa powder or cinnamon.

Hot Amaranth Porridge

Cook amaranth grains in milk with cocoa powder, chopped dates, and a dash of vanilla for fiber and protein.

Mexican Chocolate Drink

Whisk warm milk with cocoa powder, cinnamon, vanilla, cayenne pepper, and just a touch of honey or sugar.

Safety and Precautions for Drinking Milo

Milo is generally recognized as safe, but a few precautions apply:

Avoid Added Sweeteners

Don’t add extra sugar, chocolate syrup, or sweetened condensed milk, as Milo already contains ample sugars.

Limit Caffeine if Sensitive

The cocoa in Milo has a modest amount of caffeine. Limit intake later in the day if you have trouble sleeping.

Watch Intake if Lactose Intolerant

The milk-derived ingredients mean Milo contains lactose. Opt for lactose-free milk or lactase supplements if you have intolerance.

Don’t Give to Infants Under 12 Months

Due to potential allergies, Milo is not recommended for children under the age of one year.

Avoid Excess During Pregnancy

Stick to one serving daily during pregnancy and lactation due to caffeine content.

Drink plenty of water to stay hydrated and avoid excessive Milo intake to minimize potential downsides.

How to Make a Healthier Homemade Milo

You can make a nutritious malt chocolate drink at home with simple ingredients:

Ingredients

• 2 tablespoons malted milk powder
• 2-3 tablespoons cocoa powder
• 1 cup milk of choice
• 1 teaspoon honey or maple syrup (optional)
• Pinch of sea salt
• Dash of vanilla extract

Instructions

1. Add malted milk powder, cocoa powder, salt, and any sweetener to a mug.

2. Pour in about 1/4 cup hot milk and stir vigorously to form paste.

3. Fill mug with remaining milk and stir again until fully dissolved.

4. Heat milk in microwave if drink cools. Stir in vanilla.

5. Top with foamed milk, cinnamon, or whipped cream if desired.

6. Adjust cocoa powder and sweetener to taste preferences.

This provides the flavor of Milo with far less sugar. Play around with mix-ins like coffee, nut butter, or protein powder too.

The Bottom Line on Milo

Overall, Milo is a tasty drink that offers some nutrition, but it is high in sugar and should be consumed in moderation. Many healthier alternatives provide a similar satisfying chocolate flavor profile. Keep your consumption of Milo occasional and carefully portioned to avoid adverse effects.

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.