Plant-Based Chocolate Milks for the Lunchbox: My honest Review
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I cannot believe there are so many portable chocolate milks marketed to kids right now. Of course they all claim to be the most nutritionally dense one of the bunch, so I couldn’t help but dive in with my 2 cents. I have 2 young kiddos in school and I’d love to feel confident tossing these into a lunch from time to time so I took this project very seriously.
A few quick notes to start:
The main beverage for children should be pure, filtered water. Everything else is a distant second.
If you’re reading this post because you’re looking for ways to add more liquid protein, grass fed whey is always my favorite source in a liquid. Its bioavailability is superior to all other forms, so if clients (and their families) tolerate it, this is what I always suggest. i.e. 1-2 scoops in a blender with some cacao powder and other ingredients to make a smoothie, let's say. There are also other chocolate powders I recommend to clients that contain whey protein +other whole food nutrition. But since this post is about portable chocolate milks that are mostly dairy-free, I thought I’d stick to these for this review.
I don’t talk too much about flavor or cost in this post because I wanted to purely come from a nutrition angle. The only ones we taste-tested at home are ones I’d consider buying.
All of these should be lunchbox friendly since none contain peanuts or tree nuts.
These are in no particular order (except when you get to my favorites at the end, but don’t scroll because you’ll understand why after you get through the rest;)
Be mindful of excess carbohydrates in general. I don’t mention carbs too much in this post, but I don’t want to overlook that fact that children rarely have to seek out carbs throughout the day and these beverages are no exception. For this reason, I’m always looking at protein and fiber content as well which softens that insulin surge. If you have a child with metabolic/weight challenges, blood sugar issues, or high liver enzymes, I’d skip these all together until it’s managed.
And away we go!
Firstly, let’s note, the organic chocolate milk brands (ie Horizon) contains comparable amounts of protein as the products I mention below, but with nearly double the sugar (since we also have to account for lactose in dairy products along with added sugar). Cow’s milk is also inflammatory and something we don’t consume often. I’m mostly referring to A1, pasteurized/homogenized cow’s milk, though raw milk is a different story and I discuss it more here.
The following products are designed to “mimic” the flavor and textures of dairy chocolate milk but are often using more questionable ingredients in order to achieve this as you will see.
Containing a lot less sugar than regular chocolate milk without any of the uncomfortable symptoms of dairy products (if your child doesn't tolerate), and may be a better alternative to some other plant based milks.
Let’s go through some of the ingredients:
Cold pressed organic flax oil- though not the actual seed (that contains the fiber), it does contain heart/brain-healthy omega 3 ALA fatty acids. Though these are not the preferred source since the longer chain is more bioavailable, it’s still more beneficial than harmful and refreshing to see flax as a source of healthy fat here.
Tricalcium phosphate is added most likely for enrichment purposes as it’s a concentrated form of calcium. Though it’s not the form I would choose to supplement with. TCP has been shown in studies to aid in bone health.1,2 Others may say it’s way too concentrated and may cause more harm than good. The thing is, the dosage added to these types of foods is usually pretty negligible and given these milks are not to be consumed 3 times per day (or even more than a few times per week) it’s neither a concern nor benefit.
Cane sugar vs high fructose corn syrup or non caloric sweeteners is a win in my book, Especially that it’s non GMO verified (which is what we’re most concerned about with sugar). There is 10-g of sugar in 1 box per 7 grams of protein which is actually not a bad ratio in comparison to other liquid snacks. That said, I’d love to see the protein content to be more than the sugar (or a bit close).
Tapioca Starch- A gluten-free starch used as a thickener and most likely where many of the carbohydrates are coming into play. Derived from the cassava/yuca plants, though not quite as nutritive. Tapioca is also pretty high on the glycemic index, though this does get buffered a bit by the higher protein content. I’ve used this to thicken sauces and soups and all you need is a very small amount.
Sunflower lecithin- Used as an emulsifier and emollient in many food and cosmetic products. It’s now being used more often as a supplement for its brain, skin, and heart-supporting properties as well as digestive health.3 (Yes this ingredient is the source of the omega 3 fats promoted on the label). Using CO2 extraction, the liquid sunflower lecithin is separated from the oil (totally different ingredient for another day) and sifted to form a fine powder.
The gums- To be honest, when you’re eating primarily whole-food-based products with single ingredients (i.e. raw milk), there is often no need for things like gellan gum or guar gum, or xanthan gum. These are used to thicken, stabilize, and emulsify, in this case making it taste more like an actual dairy product. Produced from the bacteria species, Sphingomonas elodea, gellan has been well studied in both food products and pharmaceuticals.4,5 Some tolerate these just fine, but some do not so it’s important to test the waters slowly.
Xanthan gum, a polysaccharide produced by fermentation of Xanthomonas campestris bacteria, is similar to gellan in what it’s used for.
What’s interesting about the gums is that, similar to carrageenan, and agar agar (both made from seaweed) “one man’s meat is another man’s poison”. In that many of these gums can cause gastrointestinal upset in higher levels and potentially slow transit time.5 Yet at the same time, they’ve also been shown to have the opposite effects similar to fiber supplements. In fact all of these are available in supplemental form and used in small amounts in food products. So the amount in 1 box of chocolate milk is not likely to do any harm, though if you were drinking these and many other products containing gums on a daily basis and you wondered why you’re having lower abdominal symptoms, you may want to check for these ingredients.
Overall, for the purpose of a dairy free chocolate milk drink, I’d say it’s fine 1-2 times per week. I may change my mind as more info comes out, though this amount and duration seems ok to me.
Natural Flavors have taken the organic world by storm since the words sound so simple and clean, yet since this term is not regulated we don’t know about what exactly goes into them since this information doesn’t have to be disclosed. (Kinda like that umbrella term, “fragrance”). All we know is that it began with something natural which really doesn’t say much. The process begins with flavor molecules being isolated from a strawberry, a peppermint leaf, or a vanilla bean, let's say, then different chemicals may be added for enhancement in order to achieve more depth of flavor. If this were a certified organic product, it’s not as concerning since everything put in needs to be organic, but since what’s added is still very vague, it’s something we try to avoid.
Synthetic vitamins- Vitamin A in the form of vitamin A palmitate, D2 (ergocalciferol) and B12 (most likely cyanocobalamin) are the cheaper, more synthetic versions of these vitamins, and are there for enrichment purposes and not in their ideal bioavailable forms. Due to genetics, some of the population have a difficult time with a process called methylation (building or excreting) and certain forms of vitamins (i.e. the cyanide form of B12 or folic acid instead of folate) become more difficult to break down.6 This is a more complicated subject that I’ve spoken about numerous times on Instagram, and plan to do an entire post on, so let’s just say to skip the synthetic stuff on a daily basis.
What I do love most about this product it’s it’s certified glyphosate free (like many within this post.7,8 Note: We do usually toss the plastic straw and use (or pack) a thin stainless steel or silicone one since the straw always seems to get lost and we’d rather not have the plastic anyway.
Pros
*It’s certified glyphosate free
*Kids seem to enjoy the taste (kind of important)
*Lower in sugar than chocolate milk and dairy free with 7 g protein
*Contains natural cacao (many don’t)
Cons
*Natural flavors (though they’re in so many packaged foods, it’s better to limit)
*Gums (some can’t tolerate, though it’s most likely ok in small amounts)
*Not a huge fan of synthetic vitamins
Would enjoy occasionally (1-3 times per month)
Ripple Non-Dairy Chocolate Milk
Pea Protein Blend
Coming in at 8g of protein per serving (more comparable to cow’s milk protein), its protein is derived from yellow peas.
It contains 15g of cane sugar (5 more grams per serving than the flax milk).
Sunflower oil- An ingredient in so many packaged foods these days…even the organic ones. These are industrialized seed and “vegetable oils” that sound totally healthy. They include vegetable, corn, canola, soybean, safflower, and sunflower and are processed to the point of oxidation. These omega 6 rich, inflammatory oils are much more damaging to the body (including the cardiovascular system) than any saturated fat, though are still being marketed as healthy.9 They are highly unstable and throw off the body’s omega 3/6 fatty acid ratio, especially when cooked at higher temperatures (like restaurant cooking oils). Aside from cardiovascular and immune health, higher omega 6 (inflammatory) oils and lower omega 3 (anti-inflammatory) oils have been associated with mood disorders among children.10 For these reasons, these oils are quite limited in our diet. Sunflower seems to be the most ubiquitous these days since it’s in almost every single “healthy” packaged food I pick up. From time to time it will happen, but if you dine out often and consume other foods with this ingredient, you may want to choose a different milk.
All other ingredients: B12, D2, Riboflavin (B2), Vitamin A Palmitate, Sunflower lecithin, tricalcium phosphate, magnesium citrate, natural flavor, guar gum were discussed more in detail above, but this is basically the cluster of synthetic vitamin/minerals and most likely won’t add much nutritional benefit and in some cases are in less desirable forms that can cause issues. (see above).
Note on the calcium- On the package they’re proud of the calcium content (this is the tricalcium phosphate we spoke of earlier), and 440mg is actually a pretty good amount as it’s almost half of a child’s recommended daily dose, though I generally prefer it come in a different form (citrate, lactate, aspartate) but the phosphate being much less expensive will always be the chosen form in products like this.
Pros
*8 g protein
*Higher in calcium (though not preferred form)
Cons
*Higher in sugar (though still less than chocolate milk)
*Synthetic vitamins/minerals
*Sunflower oil (industrialized seed oil that we should try to limit)
Would not use
Orgain Kids Protein: Chocolate flavored
This one comes in chocolate or vanilla. 9g of sugar, 3 g of fiber, 26 g of carbs, and 8g of protein.
It does have much less sugar than the brand above which is nice along with similar ingredients as the prior brands.
My eyes always land directly at the seed oils. In this case, again it’s sunflower oil, though it’s labeled “high oleic” which means it contains more oleic acid (think olive oil) than linoleic (omega 6 inflammatory oils that take years to leave the body). So that’s a good sign. The ingredients are also filled with synthetic vitamins and minerals like folic acid, ergocalciferol/D2, and cheaper versions of almost all the nutrients listed. I prefer to get nutrition from the food itself then fortification since some kids may have a difficult time processing, especially if they’re also sensitive to the gums which these also contain. Rice dextrin, a white processed starch made from rice, and is most likely providing the consistency of this beverage.
Filtered Water, Orgain Organic Protein Blend (Organic Pea Protein, Organic Chia Seeds), Organic Rice Dextrin, Organic High Oleic Sunflower Oil, Organic Cane Sugar, Organic Natural Chocolate Flavor, Organic Brown Rice Syrup, Organic Inulin, Organic Alkalized Cocoa, Organic Sunflower Lecithin, Tricalcium Phosphate, Tripotassium Citrate, Magnesium Phosphate, Natural Flavor, Orgain Vitamin & Mineral Blend (Sodium Ascorbate, Zinc Gluconate, D-alpha Tocopheryl Acetate, Manganese Sulfate, Niacinamide, Beta Carotene, Potassium Iodide, Calcium-d-pantothenate, Biotin, Chromium Chloride, Copper Gluconate, Ergocalciferol, Sodium Molybdate, Folic Acid, Pyridoxine Hydrochloride, Riboflavin, Thiamin Hydrochloride, Sodium Selenate, Methylcobalamin), Sea Salt, Sodium Bicarbonate, Gellan Gum, Orgain Organic Fruit & Vegetable Blend (Organic Apple Fiber, Organic Acai, Organic Beet, Organic Kale, Organic Raspberry, Organic Spinach, Organic Tomato, Organic Banana, Organic Blueberry, Organic Carrot).
Pros
*8g protein
*9 g sugar (lower than many comparable brands)
*3 g fiber
*Addition of a fruit/veg blend but negligible amounts
Cons
*Natural “chocolate flavor” instead of actual cacao
*Too many added ingredients, most of them synthetic
*Sunflower oil is high oleic though I’d prefer it didn’t contain any
*See above brands for my take on their common ingredients
Would not use
Kate’s Organic Pediatric Standard Chocolate
This one is in a bit of a different category. Being this is a 300+ calorie shake, it’s being marketed more as a meal replacement for kids who either need to gain a few lbs or are on a liquid diet for medical reasons.
330 calories
16g protein
20g sugar
12 g fat
6 g fiber
Ingredients: Purified Water, Organic Agave Syrup, Organic Pea Protein, Organic Brown Rice Syrup Solids, Organic Agave Inulin, Organic High Linoleic Sunflower Oil, Organic Dutch Cocoa Powder (Processed with Alkali), Organic Coconut Oil, Vitamin and Mineral Blend†, Organic Chocolate Flavor (Natural Flavors, Organic Cocoa Extract), Organic Flaxseed Oil, Organic Sunflower Lecithin, Organic Rosemary Extract, Organic Spectra™ Phytonutrient Blend‡.
†Vitamin and Mineral Blend: Potassium Citrate, Dimagnesium Phosphate, Tricalcium Phosphate, Choline Bitartrate, Sodium Chloride, Potassium Chloride, Sodium Ascorbate, Sodium Molybdate, DL-Alpha-Tocopheryl Acetate, Beta Carotene, Niacinamide, Ferric Pyrophosphate, Vitamin A Palmitate, Calcium Pantothenate, Zinc Oxide, Magnesium Citrate, Copper Sulfate, Manganese Sulfate, Sodium Selenite, Chromium Picolinate, Biotin, Folic Acid, Thiamine Hydrochloride, Pyridoxine Hydrochloride, Riboflavin, Phytonadione, Potassium Iodide, Cyanocobalamin (Vitamin B12), Cholecalciferol (Vitamin D3).
‡Organic Spectra™ Phytonutrient Blend: Extracts and Concentrates from: Organic Broccoli, Organic CoffeeBerry®, Organic Green Tea, Organic Turmeric, Organic Kale, Organic Broccoli Sprout, Organic Acai, Organic Cinnamon, Organic Garlic, Organic Tomato, Organic Blueberry, Organic Carrot, Organic Beet, Organic Raspberry, Organic Spinach, Organic Tart Cherry, Organic Blackberry.
Pros
*It’s organic and a convenient alternative to something like an ensure shake which contains corn syrup, canola oil and a ton of questionable ingredients.
*Nice addition of phytonutrient blend though don’t know amounts.
*Uses real cacao powder.
Cons
*High linoleic sunflower oil (the more sinister of the 2 evils)
*Mostly synthetic ingredients which some cannot tolerate
*Natural flavors
Would not use (if you’re looking for more whole-food-based powders for your child, I’d instead recommend something like this (enter code nutrition to access the page.
Not Milk Plant-Based Chocolate Milk
Another pea-based protein with 14 g sugar, 4 g protein, and 1 g fiber.
Not a great sugar/protein ratio with minimal fiber. Interesting that they’re using pineapple juice concentrate to sweeten instead of sugar or corn syrup, though it’s still sugar nonetheless. (remember when I mentioned high liver enzymes? Daily fruit juice can be a main contributor.
Ingredients
Water, Sugar, contains less than 2% of Sunflower Oil, Pea Protein, Cocoa (Processed with Alkali), Pineapple Juice Concentrate, Calcium Carbonate, Natural Flavor, Acacia Gum, Gellan Gum, Salt, Dipotassium Phosphate, Cabbage Concentrate, Vitamin D2, Vitamin B12
Pros
*Cabbage concentrate and pineapple are interesting additions, though be mindful of too much juice.
*Added calcium, though not a very bioavailable form
Cons
*Synthetic fortification
*Very high sugar/protein ratio
*Low fiber
Would not use
Finally a break from pea protein. This milk is a combo of oats, hemp, pumpkin, and coconut, with coconut sugar, AND actual cacao powder. Very nice start.
Instead of the carrageenan that’s added to many products including dairy-free milks, they added another seaweed derivative aquamin which is noted to have many benefits including aiding in bone formation when used as a supplement.11
Carrageenan is not as tolerable and leads more notably to intestinal inflammation.
Carrageenan vs Aquamin™ (according to Laird Superfood)
Carrageenan and Aquamin are very different, although both are derived from marine sources (seaweed and algae). Carrageenan is an extract from a red seaweed (Chondrus crispus) commonly known as Irish Moss native to the British Isles and is commonly used as a thickener and gelling agent. In food processing it plays a part of a "gum" supporting mouth feel and thickness of the product. Aquamin is sourced from Icelandic seas and is sourced from calcified sea algae (Lithothamnion sp.). It is a mineral rich ingredient with high amounts of calcium naturally occurring. The above names in brackets are the formal latin binomials... which as you can see, are completely different plants.
Filtered Water Organic Oats, Organic Hemp Seeds, Organic Sprouted Pumpkin Seeds, Organic Coconuts, Organic Coconut Sugar, Organic Cacao Powder, Organic Aquamin™ (Seaweed), Organic Blueberries, Organic Spinach, Sea Salt, Organic Monk Fruit
It contains 5g of sugar and 5g of protein (finally a better ratio even if the protein is a bit less) however, the non-caloric sweetener, monk-fruit is added to make up the difference. Though sweeteners like monkfruit and stevia are ok in small amounts, some may not tolerate well.
All that said, this is the best one so far.
Pros
*Better quality protein blend (sprouted seeds and oats)
*Glyphosate free
*Better sugar/protein ratio
*Better form of sugar (coconut is less processed and better for blood sugar)
*Real cocoa powder
*Added blueberries and spinach (both organic) though hard to tell how much
Cons
*Monfruit and Aquamin may not be tolerated well by some. My suggestion would be to test this out with your kids and see how they do. If they show symptoms of digestive discomfort, constipation or abnormal bowel movements, you may want to back off.
Would enjoy a few times per week as a treat.
And now for the milk we use often….
Camels milk- Here me out:
Though this does not yet come in chocolate, my kids LOVE it.
The ingredients are just raw camel’s milk and contain the most wonderfully balanced nutritional profile complete with bioavailable protein, immunoglobulins, and healthy fats. No need to add artificial or synthetic ingredients since they’re naturally built in to the milk itself. And the best part is, even if you don’t tolerate dairy many have surprisingly found they do just fine.
These are some of the benefits of Desert Farms Camel Milk per the camel’s themselves…
1. Colostrum
First, camel's milk has similar properties to colostrum and breast milk
2. Prebiotic
Camel’s milk provides prebiotics in the form of oligosaccharides.
3. Supports & Maintains a Healthy Gut
Many compounds found in camel’s milk benefit the gut.
4. Full Spectrum of Immune Activating Molecules
Camel milk has unique proteins & peptides not found in other milk
5. Broad Spectrum of Beneficial Bacteria
Camel milk is an excellent source of beneficial probiotics.
6. Bio-active Molecules (Lactoferrins, Immunoglobulins, Anti-oxidants, Vitamins, Immunostimulant factors)
These molecules provide ample nourishment.
7. Delivers Beneficial Levels of Selenium, Zinc & Other Minerals
Camel milk provides bioavailable minerals to the body.
8. Does NOT contain 2 of the most allergenic proteins in milk
Such as A1 Beta Casein and Lactoglobulins
Check them out here and enter code: nutriyogi15 for discount. Be sure to look for the 8oz size that are perfect for the lunchbox. We usually order frozen and take out as needed.
Need more ideas for a nutritionally balanced lunch for your kiddos (or yourselves)?
References
1.Liu CC, Solderer A, Heumann C, Attin T, Schmidlin PR. Tricalcium phosphate (-containing) biomaterials in the treatment of periodontal infra-bony defects: A systematic review and meta-analysis. J Dent. 2021;114:103812. doi:10.1016/j.jdent.2021.103812
2.Cheng K, Zhu W, Weng X, et al. Injectable tricalcium phosphate/calcium sulfate granule enhances bone repair by reversible setting reaction. Biochem Biophys Res Commun. 2021;557:151-158. doi:10.1016/j.bbrc.2021.03.145
3.Stremmel W, Gauss A. Lecithin as a therapeutic agent in ulcerative colitis. Dig Dis. 2013;31(3-4):388-390. doi:10.1159/000354707
4.Osmałek T, Froelich A, Tasarek S. Application of gellan gum in pharmacy and medicine. Int J Pharm. 2014;466(1-2):328-340. doi:10.1016/j.ijpharm.2014.03.038
5.Anderson DM, Brydon WG, Eastwood MA. The dietary effects of gellan gum in humans. Food Addit Contam. 1988;5(3):237-249. doi:10.1080/02652038809373701
6. Te C. MTHFR Mutation And The Importance of Vitamin B12 Injections. The HCG Institute. Published September 4, 2020. Accessed August 12, 2022. https://www.thehcginstitute.com/mthfr-mutation-and-b12/
7. The poison in our daily bread: Glyphosate contamination widespread in essential foods. The Detox Project. Published February 22, 2022. Accessed August 9, 2022. https://detoxproject.org/the-poison-in-our-daily-bread-glyphosate-contamination-widespread-in-essential-foods/
8.Agrifarming Biodynamic Farming, 2022 https://www.agrifarming.in/biodynamic-farming-principles-preparations-advantages#:~:text=%20The%20principles%20of%20biodynamic%20farming%20include%3A%20,in%20farming%20is%20also%20the%20main...%20More%20
9.Sorry, But I Told You Vegetable Oils Are Bad. Published online August 14, 2022. Accessed August 15, 2022. https://www.bmj.com/content/353/bmj.i1512/rr-4
10.Berger ME, Smesny S, Kim SW, et al. Omega-6 to omega-3 polyunsaturated fatty acid ratio and subsequent mood disorders in young people with at-risk mental states: a 7-year longitudinal study. Transl Psychiatry. 2017;7(8):e1220.
11.O'Gorman DM, Tierney CM, Brennan O, O'Brien FJ. The marine-derived, multi-mineral formula, Aquamin, enhances mineralisation of osteoblast cells in vitro. Phytother Res. 2012;26(3):375-380. doi:10.1002/ptr.3561