As winter settles in and the holiday season approaches, many of us look forward to indulging in comforting seasonal drinks - rich hot chocolate, spiced cider, creamy eggnog, and festive lattes. These beverages have become synonymous with celebration and tradition, but beneath their appealing flavors lies a potential threat to your bone health.
While the obvious concern with these drinks is their impact on waistlines - the average American gains 5 pounds between Thanksgiving and Christmas - there's another, less visible consequence to consider. The high sugar content in these holiday favorites could be gradually undermining the strength of your bones.
Your bones serve multiple critical functions: they store calcium, support your body's structure, protect vital organs, and house bone marrow. When bones weaken due to conditions like osteoporosis, the risk of fractures increases significantly, and postural changes such as a hunched back can develop.
Kezia Joy, RDN, a medical advisor, explains that high sugar consumption can indirectly harm bone health by increasing calcium loss through urine. When more calcium exits the body, less remains available to maintain bone density.
"Frequent spikes in blood sugar may disrupt the normal functioning of vitamin D," Joy notes, "making it less likely that the body will be able to effectively absorb calcium from the foods we eat."
Beyond calcium depletion, excess sugar may also trigger low-grade chronic inflammation, which can affect bone remodeling over time. This makes moderation crucial, especially during the holiday season when sugary treats are abundant.
Not all festive beverages affect bone health equally. Hannah Anderson, a registered dietitian, points out that each drink has its own nutritional profile.
Hot chocolate made with milk does provide calcium, which can partially offset sugar's negative effects. However, store-bought versions often contain 20 to 30 grams of sugar per serving, diminishing this benefit.
Eggnog presents a mixed picture. A typical cup contains over 300 calories and more than 20 grams of sugar, along with high saturated fat content. On the positive side, its milk and eggs deliver beneficial calcium and protein.
Mulled wine and cider offer antioxidants from their warming spices, but the alcohol impairs calcium absorption while added sugars compound the problem.
Popular seasonal coffee drinks like peppermint mochas or gingerbread lattes can be particularly problematic, packing 50 grams of sugar or more in a large size with minimal nutritional benefits.
The American Heart Association recommends limiting added sugar to no more than 6% of daily calories. For men, this translates to approximately 9 teaspoons (36 grams), while women should aim for about 6 teaspoons (25 grams).
Added sugar refers to sweeteners incorporated during food preparation, distinct from naturally occurring sugars in fruits. On ingredient lists, added sugars may appear as syrup, nectar, juice, sweetener, honey, or names ending in "ose" such as fructose or sucrose. Nutrition labels clearly state the amount of added sugar in products.
You don't have to abandon seasonal beverages entirely—smarter choices can protect your bones while preserving holiday traditions.
For hot chocolate, Anderson suggests making your own with unsweetened cocoa powder, low-fat milk, and a small amount of honey, maple syrup, or non-nutritive sweeteners like stevia or monk fruit. If using store-bought mixes, select lower-sugar options. Another innovative approach involves adding chocolate-flavored bone broth or collagen powder to hot water or milk for a high-protein, low-sugar alternative. Functional mushroom blends offer additional health benefits without sacrificing taste.
To replicate mulled apple cider's warming flavors, try unsweetened apple cider tea blends or prepare your own using cinnamon, cloves, star anise, lemon juice, and apple cider vinegar.
When ordering coffee drinks, request specific sweetness levels ("one pump" or "half sweet"), skip the whipped cream, choose non-fat or low-fat milk for calcium without excess saturated fat, and add cinnamon or cocoa powder for flavor without sugar.
Eggnog can be lightened by reducing added sugars. Fortified unsweetened plant-based milks, lower-sugar hot beverages, and herbal teas all provide seasonal flavors without compromising 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," Joy explains. "These alternatives can allow you to experience the festivities of the holiday season while maintaining overall bone health."
The key is balance—enjoying holiday traditions while making informed choices that support long-term skeletal strength.
