Horlicks Classic Malt is a malted milk drink fortified with nutrients including carbohydrates, proteins, vitamins, and minerals. But despite the nutritional profile, it comes with a hidden cost: sugar. And plenty of it.
A standard serving of Horlicks (25g powder mixed with 200ml semi-skimmed milk) contains around 19.2g of sugar – more than five teaspoons’ worth.
That’s 21% of the UK daily recommended guidelines for sugar – which can make it problematic for those looking to manage blood sugar levels.
What happens to your blood sugar after drinking Horlicks?
The simple sugars in Horlicks cause a sharp rise in glucose levels – known as a hyperglycaemic spike. Frequent spikes and crashes like this can, over time, increase the risk of insulin resistance and metabolic dysregulation.
Proprietary data from the Ultrahuman Open Glucose Database — the world’s largest open-source glucose response database built on CGM food logs — shows that 69% of users recorded an unstable glucose response after consuming Horlicks with semi-skimmed milk. The average peak blood glucose level hit 153 mg/dL, which is considered outside of the “normal” range for a non-diabetic.
How to minimize the impact of Horlicks
If you still want to enjoy Horlicks occasionally, here are some science-backed tweaks to reduce the glycemic hit.
The most obvious thing to do is try sugar-free or reduced-sugar versions of Horlicks. These are widely available and dramatically reduce the impact in terms of glucose responses.
You can also try:
- Use full-fat milk instead of low-fat or skim. The extra fat slows glucose absorption and blunts the spike.
- Pair it with fat and fiber. A small handful of almonds or some chia pudding can help buffer the sugar load.
- Avoid drinking it on an empty stomach. Have it after a fiber or protein-rich meal instead.
- Limit frequency. Once a day is already pushing it for those monitoring glucose; a few times a week might be more realistic.
Conclusion
For those watching their metabolic and glucose levels, the sugar in Horlicks will cause spikes in blood sugar in the majority of people – as evidenced by CGM data. Choosing sugar-free Horlicks is recommended – or ensuring you pair it with protein or consume it after a good meal to slow the absorption of sugar to flatten rises.
