Milk Shake, Home Recipe, Chocolate

Looking for a sweet treat that won’t spike your blood sugar drastically? A homemade chocolate milkshake might be a better option than you think when consumed in moderation.

Glycemic Index and Glycemic Load

Homemade chocolate milkshakes have a Glycemic Index (GI) of 44, placing them in the low GI category (foods with a GI below 55 are considered low). This means they cause a relatively gradual rise in blood glucose levels compared to high GI foods.

The Glycemic Load (GL) is 5.72 per 100g serving, which is also considered low. Glycemic Load takes into account both the GI and the amount of carbohydrates in a serving, providing a more realistic picture of how a food affects blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 120
• Protein: 3.47g
• Fat: 6.14g
• Carbohydrates: 13.5g
• Fiber: 0.5g
• Sugar: 12.6g
• Net Carbs: 13g

Health Considerations

While homemade chocolate milkshakes have a relatively low GI, they are still high in sugar content with 12.6g per 100g serving. The modest amount of protein (3.47g) comes primarily from the milk, which also contributes calcium and other nutrients not listed above.

The fat content (6.14g) helps slow down the absorption of sugars, which partly explains the moderate GI value. However, depending on the ingredients used, this may include saturated fats.

Making Healthier Homemade Chocolate Milkshakes

If you’d like to enjoy this treat while improving its nutritional profile, consider these modifications:

• Use low-fat milk or a plant-based alternative
• Add a tablespoon of unsweetened cocoa powder instead of chocolate syrup
• Include a frozen banana for natural sweetness and creaminess
• Add a scoop of protein powder to increase protein content
• Include some ground flaxseed or chia seeds to boost fiber

Who Should Be Cautious?

People with diabetes should consume chocolate milkshakes sparingly and be mindful of portion sizes due to the sugar content. Those watching their calorie intake may want to reserve this as an occasional treat or opt for a modified recipe with fewer calories.

Bottom Line

A homemade chocolate milkshake can be enjoyed as an occasional treat with a relatively modest impact on blood sugar levels compared to many other desserts. Its low glycemic index of 44 and glycemic load of 5.72 make it a better choice than high-GI alternatives, but the sugar content (12.6g per 100g) means it should still be consumed in moderation as part of a balanced diet.