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10 Cozy Drinks That Are Better for You Than Traditional Hot Chocolate
Warm up and hydrate with one of these tasty beverages. By Kelly Kennedy, RDNMedically Reviewed by Lynn Grieger, RDN, CDCESReviewed: January 20, 2022Medically Reviewed
These steamy mugs are more than just comfort in a cup — they provide key nutrients too Enrique Díaz/Getty ImagesCold weather and warm drinks go hand in hand, but as comforting as a steaming mug of hot chocolate can be, it also tends to be pretty indulgent.
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Classic cocoa is made with whole cow’s milk, which contains saturated fats and loads of refined sugar — and that’s not even including toppings like whipped cream and marshmallows. A Grande Hot Chocolate from Starbucks, for instance, weighs in at a whopping 370 calories, 16 grams (g) of fat (10 g from saturated fat), and 43 g of carbohydrates (37 g from sugar) — more than some meals. The good news is there are plenty of ways to get cozy without sabotaging your health goals — and plenty of reasons to drink up.
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Hot beverages can be a great way to stay hydrated, a habit that’s important year-round but tends to fall by the wayside in winter, according to research. They can also be an unexpected way to add health-boosting nutrients to your diet. That feeling of comfort we get from sipping a steaming drink is no coincidence — past research has found that social isolation can make people reach for hot foods and beverages.
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There’s evidence that warm milk-based drinks, in particular, can have a calming effect. Researchers found preliminary evidence in mice that a combination of milk peptides known as casein tryptic hydrolysate (CTH) appear to relieve stress and enhance sleep, according to a study published in September 2021 in the Journal of Agricultural and Food Chemistry.
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Naturally, if you make your own warm drinks, you can adjust the ingredients to meet your own dietary needs or preferences, such as nondairy milk alternatives if you prefer. No matter what kind you use, frothing it before adding it to your drink is a great way to make your beverage more satisfying and save a few calories. Frothing is essentially just adding air to the milk, which makes it lighter and foamy.
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You can use a handheld milk frother, immersion blender, or whisk, or try this hack: Place the warm milk in a covered jar with a bit of space for air and give it a good shake. One word of caution: Extremely hot liquids has been shown to increase the risk of developing esophageal (throat) cancer.
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A study published in the International Journal of Cancer in March 2019 found that those who regularly drank tea over 140 degrees F were 41 percent more likely to develop throat cancer over the course of 10 years than those who drank their tea below 140 degrees. So, if you enjoy your beverages almost boiling, consider giving them a few minutes to cool before taking that first sip. Ready to give yourself that warm, cozy feeling?
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Give these delicious and healthy beverages a try to bring a bit of warmth and comfort to even the chilliest of days. RELATED: How Winter Affects Our Eating Habits1371
Chai Latte
ShutterstockNot a coffee fan? Try chai.
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The traditional Indian tea is made by steeping black tea with spices, and it's typically served with milk. Commercially prepared chais tend to be made with sugar-packed syrups that add unnecessary calories. A Grande Chai Tea Latte from Starbucks, for example, contains 42 grams of sugar — more than the recommended daily limit for added sugars, according to the American Heart Association.
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To make a super simple chai latte, you can brew a cup of chai and add a teaspoon of honey and a splash of milk. This recipe takes a few minutes longer, but the resulting flavors are worth the effort. Plus, it reheats well, so you can always make a large batch and store it in the refrigerator.
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Serves 1
Ingredients¾ cup lowfat (1 percent) milk1½ tbsp loose leaf black tea (you can remove the tea from a tea bag)1 cinnamon stick3 slices fresh ginger1 pinch fennel seeds4 whole cloves6 cardamom pods, crushed (optional)1 tsp pure maple syrup1 pinch ground nutmeg (for garnish)1 pinch ground cinnamon (for garnish)
DirectionsPlace ¾ cup water, milk, tea, cinnamon, ginger, fennel, cloves, and cardamom (if using) in a medium saucepan over medium heat. Bring just to a boil and remove from heat.
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Allow to steep for 5 to 10 minutes. (The longer it steeps, the more flavorful it will be.)Strain into a mug and add maple syrup.
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Use a milk frother right in the mug to create a frothed top. Garnish with ground nutmeg and cinnamon.
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Nutrition per serving: 96 calories, 2g total fat (1.2g saturated fat), 6g protein, 14g carbohydrates, 0.2g fiber, 13.2g sugar (4g added sugar), 81mg sodium1372
Golden Latte
Korovina Anastasia/ShutterstockThis drink’s signature golden yellow color comes from turmeric, a member of the ginger family that is used as a spice and medicinally for pain relief, according to the National Center for Complementary and Integrative Health. While this bright beverage, sometimes called “golden milk,” has surged in popularity in the past few years, it has been enjoyed in India for centuries. There’s also some evidence to suggest that curcumin, the active compound in turmeric, may have anti-inflammatory and antioxidant properties that may decrease the risk of certain diseases, according to the Cleveland Clinic.
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The black pepper in this recipe increases the benefit you’ll get from the turmeric because pepper helps your body absorb significantly more of the curcumin turmeric contains. Serves 1
Ingredients1½ cups unsweetened almond milk1½ tsp pure maple syrup¾ tsp pure vanilla extract½ tsp ground turmeric½ tsp ground ginger1 pinch ground cinnamon1 pinch freshly ground black pepper1 star anise, for garnish (optional)
DirectionsIn a medium saucepan over medium heat, whisk together all the ingredients.
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Bring just to a simmer (do not allow to boil) and serve hot.Use a milk frother to froth the latte or give it a good whisk just before enjoying. Garnish with a star anise, if desired. Nutrition per serving: 102 calories, 4g total fat (0.1g saturated fat), 3g protein, 11g carbohydrates, 0g fiber, 6.5g sugar (6.4g added sugar), 281mg sodium
RELATED: 5 Types of Tea That May Help With Weight Loss1373
Healthy Peppermint Mocha
ShutterstockFancy coffee drinks don’t have to be crammed with added sugar and empty calories.
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This version delivers a caffeine jolt and satisfies a cocoa craving at the same time. Past research has found that cocoa powder is a rich source of antioxidants. The oil from peppermint leaves, which is an ingredient in pure peppermint extract, has been used for thousands of years to help with digestive problems, according to the National Center for Complementary and Integrative Health.
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Serves 1
Ingredients¾ cup nonfat milk or unsweetened nondairy milk of your choice2 shots espresso or ½ cup strongly brewed coffee½ tsp pure vanilla extract¼ tsp peppermint extract1 tsp honey1 tbsp unsweetened cocoa powder
DirectionsWhisk all the ingredients together in a medium saucepan and place it over medium heat. Bring the mixture just to a simmer, stirring frequently, and serve.
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Nutrition per serving: 114 calories, 1g total fat (0.7g saturated fat), 7g protein, 19g carbohydrates, 2g fiber, 15.1g sugar (6g added sugar), 106mg sodium1374
Matcha Soy Latte
iStockMatcha is a concentrated green tea powder that originated in Japan. It contains the active compound epigallocatechin gallate (EGCG) which past research has linked to decreased risk of certain cancers as well as improvements in cardiovascular and metabolic health. In other words, you can feel confident that this bright-green-hued drink brings health benefits with it.
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Ingredients1 tsp matcha powder1½ tsp honey or maple syrup¾ cup hot unsweetened soy milk or unsweetened milk of your choice
DirectionsSift matcha powder into a small bowl. Add 1 tbsp of hot water and whisk until no lumps remain.Stir in honey and slowly add soy milk while continuing to whisk. Serve hot.
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Nutrition per serving: 98 calories, 3g total fat (0.4g saturated fat), 7g protein, 12g carbohydrates, 0g fiber, 9.4g sugar (8.6g added sugar), 64mg sodium1375
Beetroot Latte
Getty ImagesThis java-free drink is appealing because of its Instagram-friendly color, but it’s also a great source of health-promoting compounds. Beets are among the top 10 plants highest in antioxidants, which can help protect cells from free radical molecules associated with disease and aging, according to a review published in Nutrition and Metabolism in 2020.
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The review found that beetroot juice may also help protect against a number of chronic illnesses, including diabetes and high blood pressure. Using a whole beet, this drink also has 3 g of fiber, which can keep your microbiome healthy, according to a study published in Nutrients in March 2020. And beets’ natural earthy sweetness combined with dates and flavored with cinnamon make this drink taste as good as it looks.
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Serves 2
Ingredients1 small beet, roasted and chopped, or 2 tbsp beetroot powder mixed with 1 tbsp warm water2 pitted dates or 2 tbsp pure maple syrup1 tsp pure vanilla extract¼ tsp ground cinnamon1½ cups hot nonfat milk or unsweetened milk of your choice
DirectionsPlace all the ingredients into a blender and blend thoroughly until smooth. Serve warm or heat in a small saucepan until desired temperature is reached.
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Nutrition per serving: 156 calories, 0.4g total fat (0.2g saturated fat), 7g protein, 31g carbohydrates, 2.9g fiber, 28g sugar (0.3g added sugar), 129mg sodium
RELATED: Here’s What 10 Nutritionists Order at Starbucks1376
Cafe au Lait
Rafael Dols/Getty ImagesThis is the fancy French name for “coffee with milk,” and while it may be a simple drink, it’s a great one if you don’t love your coffee black. Milk can make the taste of coffee less bitter while also adding protein, calcium, and vitamins A and D to your cup, per data from the U.S.
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Department of Agriculture (USDA). If you’re watching your saturated fat intake (which we all should be, per the American Heart Association), opt for a fat-free or low-fat (1 percent) milk. Serves 1
Ingredients¾ cup strongly brewed coffee¾ cup hot frothed nonfat or low-fat (1 percent) milk
DirectionsMix the coffee and milk together in a mug and enjoy!
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Nutrition per serving: 67 calories, 0.4g total fat (0.2g saturated fat), 7g protein, 9g carbohydrates, 0g fiber, 9g sugar (0g added sugar), 100mg sodium1377
Cinnamon Vanilla Steamer
Oscar Ruiz Gomez/ShutterstockOf the nondairy milk substitutes, soy milk is one of the most nutritionally similar to cow’s milk in terms of the calcium and vitamin D it provides. Cinnamon adds flavor, as well as a hefty dose of health benefits.
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In fact, a past review linked cinnamon to potential anti-inflammatory, anticancer, antidiabetic, and antimicrobial benefits. There is also evidence to suggest that regular cinnamon consumption may help with blood lipid levels, thereby reducing heart disease risk. Serves 1
Ingredients1 cup vanilla soy milk or milk of your choice½ tsp pure vanilla extract½ tsp ground cinnamon
DirectionsPlace all the ingredients in a small saucepan over medium heat and whisk.
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Heat just to a simmer and serve. Nutrition per serving: 110 calories, 4g total fat (0.5g saturated fat), 6g protein, 11g carbohydrates, 0.7g fiber, 7.4g sugar (0.3g added sugar), 96mg sodium1378
Honey Citrus Ginger Green Tea
iStockThis simple tea-based concoction is as delicious as it is easy to make.
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According to the National Center for Complementary and Integrative Health, drinking green tea may help lower both blood pressure and cholesterol levels, meaning that this drink could help decrease the risk of heart disease. Serves 1
Ingredients1 green tea bag2-inch piece of fresh ginger, thinly sliced2 tsp honey1 lime or ½ lemon, juiced
DirectionsBring 1½ cups of water to a boil and pour over tea bag in a mug.
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Steep for 3 minutes.Add the ginger slices, honey, and lime or lemon juice to the mug. Mix to combine and serve. Nutrition per serving: 57 calories, 0g total fat (0g saturated fat), 1g protein, 15g carbohydrates, 0.2g fiber, 12.2g sugar (11.5g added sugar), 5mg sodium1379
Hot Water With Lemon
Getty ImagesThis drink may seem too simple to list, but the truth is that the majority of what you drink each day should be water, and when it’s chilly outside, warm water can be more appealing.
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Add a simple squeeze of fresh or bottled lemon juice and you have a beverage that can help you meet your daily hydration needs while providing a dose of vitamin C to keep your immune system working at its best this winter. At just 3 calories per cup, you can’t go wrong! Nutrition per serving: 3 calories, 0g total fat (0g saturated fat), 0g protein, 1g carbohydrates, 0g fiber, 0.3g sugar (0g added sugar), 0mg sodium1380
Healthier Hot Chocolate
Enrique Díaz/Getty ImagesIf you simply can’t shake a chocolate craving, this healthier version is the perfect choice.
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Cocoa is naturally rich in fiber and minerals, including magnesium and iron, per USDA data. A touch of maple syrup adds natural sweetness and flavor of its own, so you can sip this chocolate concoction without worrying about getting too much sugar in your mug.
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Serves 1
Ingredients1½ tbsp unsweetened cocoa powder2 tsp maple syrup1 pinch ground cinnamon1 pinch kosher salt1½ cups unsweetened almond milk
DirectionsIn a medium saucepan, whisk together the cocoa powder, maple syrup, cinnamon, and salt until smooth. Slowly whisk in the almond milk and place the saucepan over medium heat. Bring just to a simmer, whisking regularly.
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Nutrition per serving: 113 calories, 5g total fat (0.7g saturated fat), 4g protein, 16g carbohydrates, 3.2g fiber, 8.2g sugar (8.1g added sugar), 422mg sodium
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