I bet you are familiar with the sweet chocolate drink MILO.

Is MILO a healthy drink? No, a glass of high sugar drink is definitely not healthy.

The marketing message of MILO:

“MILO is a great nourishing drink that helps kids get the essential vitamins and nutrients they need to take on the day.” Parents bought into that and than wonder why their kids are super hyper after a sugar shot.

Many of us did not realize that MILO is just a sugar drink. 23g (1.6 tablespoon) of Milo powder contain 16 grams of carb! I used to drink this chocolate beverage as breakfast, tea break and before bed…. Yikes! I didn’t know better.

But, pure cocoa itself, without the sugar, is a different story. Cocoa contains some amazing properties that are good for our body. If you want to enjoy a cup of cocoa milk, buy the 100% pure cocoa powder that is unsweetened. And use the lower blood sugar impact sweetener, Xylitol or pure Stevia for a little bit of sweetness.

This can be made into a warm or cold drink. If you have a frother, use it to froth the warm half and half it taste even better. If you have a martini shaker, you can use it to make a cup of cold cocoa milk.

Here’s how I make a cup of low carb high fat cocoa milk with half whole milk and half heavy cream.

Makes 1 cup


½ cup whole milk

¼ cup heavy cream

½ tablespoon 100% cocoa powder, unsweetened (I use Hershey’s)

2 tablespoon hot water

1 teaspoon Xylitol sweetener (or 2 drops of liquid stevia))

¼ teaspoon vanilla extract

6 ice cubes, if you are making a cold beverage


  1. To make the hot cocoa milk; add whole milk and heavy cream in a microwavable cup and microwave for 1-2 minutes. In another cup, add cocoa powder and hot water, and stir until cocoa melt completely. Stir in sweetener and vanilla extract.
  1. If you have a frother, froth the hot milk and than pour over to the melted cocoa. Spoon foam from the frothed milk and top it on the cocoa milk. Sprinkle with cocoa powder on top and enjoy. If you are not using a frother, just pour the hot milk over the melted cocoa and enjoy.
  1. To make cold cocoa milk: in a cup, melt cocoa powder with hot water, stir in sweetener and vanilla extract. Add cold milk, cream and ice cubes, stir together and enjoy. Alternatively, if you have a martini shaker, melt the cocoa powder and sweetener with hot water in the shaker. Add vanilla, cold milk, cream, and ice cube. Shake vigorously with lid tightly closed. Pour into a glass and enjoy.

Nutrition fact:

Each cup contains 9.7 grams total carb, 9 grams net carb, 5.5 g protein and 30 g fat.

Note: Half cup of whole milk contains 6 grams carb. Use it occasionally. Do not use low fat milk as it contain higher carb.

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