Hot chocolate has long become a familiar drink on cold days, bringing a feeling of relaxation and comfort. However, pre-mixed chocolates sold on the market often contain a lot of refined sugar, saturated fat and additives. According to nutrition experts, self-mixing hot chocolate at home is a simple way to control ingredients, reduce excess energy while still maintaining a rich flavor.
Ms. Carrie Madormo, a nurse and community health expert in the US, believes that with just a few small changes in ingredients, the familiar hot chocolate cup can become a healthy drink, suitable for regular use.
Prioritize pure cocoa and smart sweeteners
The first step to having a hot chocolate cup that is good for health is to skip processed chocolate packets and use pure, sugar-free cocoa powder. Natural cocoa is rich in polyphenols and flavonols, antioxidants that reduce inflammation, improve blood circulation and support cardiovascular health.
According to Dr. JoAnn Manson, a nutrition and cardiovascular expert at Harvard Medical School (USA), pure cocoa "can bring clear cardiovascular benefits if not diluted by too much sugar and fat".
Because cocoa has a bitter taste, choosing appropriate sweeteners is necessary. Honey brings a natural sweet taste, along with antibacterial and antioxidant properties, but is not safe for children under one year old. Stevia and lagano extract are plant-based sweeteners, almost energy-free, suitable for people who need to control blood sugar or weight.
Choosing milk and supplements that are healthy
Hot chocolate can be mixed with milk or water, but whole milk often contains a lot of saturated fat. Experts recommend using skim milk or low-fat milk to reduce calories while ensuring protein and calcium.
For people who are intolerant to lactose or follow a vegan diet, almond milk and soy milk are popular choices. Almond milk is low in calories, rich in monounsaturated fats, and beneficial for the heart. Meanwhile, soy milk provides plant protein and can support lowering cholesterol. However, some people may experience digestive disorders when using soy milk and need to be careful if they have hormone-sensitive diseases.
Additional ingredients also significantly affect the nutritional value of a hot chocolate cup. A few drops of pure vanilla extract or a pinch of salt help highlight the flavor of cocoa without adding sugar. Cinnamon brings a warm aroma and can support blood sugar control. Coconut oil helps the drink become smoother, but should be used in small amounts to avoid excess fat.
According to Dr. Marion Nestle, professor of nutrition at the University of New York (USA), adding protein powder to hot drinks "can help increase feelings of fullness and support muscle mass maintenance, as long as users control the accompanying additive ingredients well".
How to make healthy hot chocolate
The mixing method is quite simple: heat the milk until it boils slightly, add cocoa powder, sweeteners and supplements, stir well until the drink is smooth. Hot chocolate should be used while still warm to retain the full flavor.
A glass of homemade hot chocolate, low in sugar and rich in nutrients not only helps warm the body, but also brings a feeling of relaxation and comfort on cold days.
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