- Many popular holiday drinks, such as hot chocolate, are high in sugar.
- Sugar can affect bone health by causing increased calcium loss.
- Having strong bones is important in preventing osteoporosis and fractures.
- Dietitians recommend limiting your sugar intake to protect your bone health.
Each winter, as the holidays draw near, many people enjoy treating themselves to popular seasonal beverages, such as rich hot chocolate, spiced cider or wine, creamy eggnog, and frothy lattes.
However, while these beverages may taste like tradition, comfort, and celebration, our festive favorites may not be doing our health any favors.
Beyond the obvious effects they can have on weight management — the average American gains 5 pounds between Thanksgiving and Christmas — there may be some other not-so-sweet side effects to consider.
For example, all that sugar that you’re consuming could, in the long run, actually be detrimental to your bone health.
Your bones have several important functions, including acting as calcium storage depots, providing support to your body, protecting your organs, and housing your bone marrow.
When your bones are weakened by osteoporosis, you become more prone to fractures and may develop changes in your posture, like a hunched back. This means it is essential to protect yourself from bone loss.
Kezia Joy, RDN, medical advisor at Welzo, explained that consuming high levels of sugar can indirectly affect bone health by increasing the amount of calcium lost in urine. As a result, less calcium is available to maintain bone density.
“Frequent spikes in blood sugar may disrupt the normal functioning of vitamin D,” she told Healthline, “making it less likely that the body will be able to effectively absorb calcium from the foods we eat.”
Research is limited on how high blood sugar may affect vitamin D functioning. However, a 2022 animal study suggests that vitamin D deficiency may impact blood sugar levels.
Joy said that frequent consumption of sugary drinks during the holidays could worsen this effect, especially if your overall diet is not good.
Additionally, excess sugar in your diet may contribute to low-grade chronic inflammation. This might affect bone remodelling over time, she said.
“Therefore, it is crucial to consume high calorie [and] high-sugar items in moderation throughout the holiday season.”
Hannah Anderson, a registered dietitian at WellTheory, noted that while sugar can impact bone health, each drink has its own unique profile due to its other ingredients.
“Hot chocolate made with milk does provide calcium,” she told Healthline, “which can help offset some adverse effects of sugar, though the benefit depends on how much sugar is added; store-bought versions often contain 20 to 30 grams per serving.”
Anderson added that eggnog is especially calorie-dense due to its sugar and saturated fat content, with a typical cup containing over 300 calories and more than 20 grams of sugar. However, its milk and eggs do provide beneficial calcium and protein.
“Mulled wine and cider offer antioxidants from spices but contain alcohol (which impairs calcium absorption) and added sugars,” she said.
“At the same time, popular seasonal coffee drinks like peppermint mochas or gingerbread lattes can pack 50 grams of sugar [or more] in a large size with minimal nutritional benefits beyond the small amount of milk used,” said Anderson.
While recommendations vary slightly by organization, the
For males, this is equivalent to about 9 teaspoons (36 grams), while for females, it’s about 6 teaspoons (25 grams).
Added sugar is the sugar that’s added to foods during their preparation. It differs from the sugars naturally found in sweet foods, such as fruit.
Added sugars may be listed in ingredient lists as syrup, nectar, juice, sugar, sweetener, or honey. They often have names ending in “ose,” such as fructose, dextrose, or sucrose.
Additionally, the nutrition label will clearly state the amount of added sugar present in a food.
As tempting as those holiday beverages may be, they’re best consumed in moderation or swapped with healthier options.
“For healthier hot chocolate alternatives that support bone health, try making hot chocolate with unsweetened cocoa powder, low fat milk, and a small amount of honey, maple syrup, or a non-nutritive sweetener like stevia or monk fruit, to control sugar content,” said Anderson.
On the other hand, if you’re using a store-bought mix, pick one with less sugar.
Or, you can add a chocolate-flavored bone broth or collagen powder to hot water or milk to create a high protein, low-sugar option, Anderson suggested.
“Other healthy hot cocoa variations include functional mushroom blends for further health benefits without compromising taste,” said Anderson.
If you enjoy the flavors of mulled apple cider, you can replicate the experience with apple cider tea blends that don’t contain added sugar, she said. Or try preparing your own using warming spices like cinnamon, cloves, and star anise along with lemon juice and apple cider vinegar.
“When ordering coffee drinks, ask for your desired level of sweetness (‘one pump’ or ‘half sweet,’ etc.), ask for no whipped cream, choose non-fat or low fat milk for calcium without excess saturated fat, and consider adding a sprinkle of cinnamon or cocoa powder for flavor without the sugar,” Anderson said.
Joy added that eggnog can also be lightened by reducing the amount of added sugars.
She further noted that fortified unsweetened plant-based milks, lower-sugar hot beverages, and herbal teas are all good options for experiencing the flavors of the season without harming bone density.
“By choosing beverages containing proteins and minerals as opposed to beverages containing excessive amounts of sugar, you can help regulate your nutrient levels at a steady level and minimize excessive calcium loss,” said Joy.
“Therefore, these alternatives can allow you to experience the festivities of the holiday season while maintaining overall bone health,” she said.