Eggnog While Pregnant – Is It Safe to Drink?

There’s something about a cold glass of eggnog that screams holiday cheer: creamy, sweet, and spiced just right. But when it comes to eggnog while pregnant, that innocent-looking drink might suddenly feel like a cup of mystery. Is it safe? What about the raw eggs? And wait… does this one have alcohol in it? Relax, you’re not being paranoid; you’re being smart. Pregnancy turns even the most familiar foods into question marks, and eggnog definitely earns a closer look. Let’s clear up the confusion, so stick around. This is one holiday mystery you’ll actually want solved.

What Is Eggnog?

Eggnog is a rich, creamy beverage traditionally enjoyed during the holiday season, especially in the U.S. and Canada. It’s typically made with milk or cream, sugar, whipped eggs (which give it that smooth, frothy texture), and warm spices like nutmeg or cinnamon. Many classic recipes also include alcohol like rum, brandy, or bourbon, though non-alcoholic versions are widely available too. Eggnog is basically the holiday season in a cup (1).

Can Pregnant Women Drink Eggnog?

Is eggnog safe during pregnancy? This is one of the most asked questions as soon as the festive season rolls around. Traditional eggnog is usually made with raw eggs and sometimes alcohol, both of which can pose risks during pregnancy. Raw eggs can carry bacteria like Salmonella, and alcohol is best avoided altogether while expecting (2) (3). However, you don’t have to give up on this festive favourite. You can make a pregnancy-safe version at home by using pasteurised eggs or even opting for an egg-free recipe (4).

Benefits of Consuming Eggnog in Pregnancy

Eggnog, when prepared safely, offers several nutritional benefits that support both maternal health and fetal development. Below is a list of the key benefits of consuming eggnog during pregnancy.

1. Packed With Antioxidants

Eggnog is a great source of vitamin A, which is a powerful antioxidant. This helps promote healthy skin, improve vision, and repair damaged cells. The spices often found in eggnog, like cinnamon and nutmeg, provide anti-inflammatory benefits and help ease digestive discomfort while also supporting the healthy development of your baby (5) (6).

2. Supports Placenta Development

Eggnog is rich in vitamin C, which plays a main role in developing the placenta (7). The drink also contains lutein and choline, which support the development of your baby’s brain and spinal cord (8). These essential nutrients help ensure that your baby’s early stages of development are well-supported.

3. Natural Detoxifier

Thanks to its high antioxidant content, eggnog can help eliminate free radicals from the body, detoxifying and improving skin and eye health. This helps you feel refreshed and supports your overall well-being during pregnancy.

4. Helps Prevent Anaemia

The vitamin C in eggnog not only promotes placenta development but also enhances iron absorption. This, in turn, boosts the production of red blood cells, helping to prevent anaemia during pregnancy.

5. Promotes Baby’s Bone Health

With the milk and eggs in eggnog, the drink provides minerals such as calcium, phosphorus, and potassium. Calcium and phosphorus are vital for strong bone development for both you and your baby (9). Potassium and sodium are also important for nerve function, muscle activity, and maintaining a healthy heartbeat.

6. Supports Baby’s Brain Development

Eggnog is a great source of protein from egg whites, providing essential amino acids that are vital for the development of your baby’s organs, including the brain. Additionally, B-complex vitamins and minerals like iodine help enhance brain development (10).

Risks of Drinking Eggnog While Pregnant

While eggnog might taste like the perfect holiday treat, it can come with some serious risks during pregnancy. Below are a few risks to be aware of before enjoying eggnog when pregnant.

1. Foodborne Illness

Homemade eggnog recipes often call for raw or lightly cooked eggs to give the drink its thick, creamy texture. Unfortunately, raw eggs can carry Salmonella, a harmful bacteria that can lead to food poisoning. For pregnant women, foodborne illnesses like Salmonella can be more severe and increase the risk of complications (11) (12).

2. Alcohol

Traditional recipes sometimes include alcohol like rum, bourbon, or brandy. However, no amount of alcohol has been proven safe during pregnancy. Drinking alcohol while pregnant can increase the risk of fetal alcohol spectrum disorders (FASDs), which can affect your baby’s development (13).

3. Dairy and Sugar Content

Eggnog is also high in sugar and fat, which may not be ideal if you’re managing gestational diabetes or trying to avoid excess weight gain. Some versions may also include unpasteurised milk, which, like raw eggs, can carry bacteria harmful to both mom and baby.

Healthy Eggnog Recipe for Pregnant Women

Eggnog lovers, you’re in for a treat! Here’s a guilt-free version that’s safe, satisfying, and perfect for expecting moms. While traditional eggnog is off-limits during pregnancy, this wholesome, non-alcoholic version is a comforting alternative that’s just as festive.

Ingredients

• 2 cups skim milk or unsweetened soy milk
• 1/2 cup pasteurised egg
• 1/3 cup date puree
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 teaspoon vanilla extract

Method

1. In a medium saucepan, combine the milk, pasteurised egg, and date puree.
2. Heat the mixture over medium, whisking gently and continuously.
3. Cook until the liquid slightly thickens and begins to coat the back of a spoon.
4. Remove from heat and let it cool for 10-15 minutes.
5. Stir in the cinnamon, nutmeg, and vanilla extract until well blended.
6. Chill in the refrigerator for a few hours or overnight.
7. Whisk before serving and enjoy a creamy, cosy sip.

Pregnancy Safe Eggnog Options You Can Enjoy

If you’ve already tried the healthy eggnog recipe, here are a few more pregnancy-safe eggnog options you can enjoy without a second thought.

1. Yoghurt-Based Eggnog

Surprised? Yoghurt steps in for heavy cream in this lighter take on eggnog. It cuts down on calories while keeping things creamy and tangy. Add a touch of cinnamon or nutmeg, and you’ve got a refreshing spin on the traditional version.

2. Coffee-Infused Eggnog Smoothie

Who said eggnog can’t double as a smoothie? This one’s for coffee lovers. Made with skim milk, a hint of nutmeg, and sweetened naturally with dates, this smoothie-style eggnog is perfect for mornings when you want flavour and energy in one glass.

3. Vegan Eggnog

Skip the dairy and go for a vegan option with almond, soy, or oat milk. This version is lower in calories and has a rich, nutty flavour that blends beautifully with festive spices. It’s a great choice for anyone avoiding animal products.

Alternatives of Eggnog for Pregnant Moms

Eggnog isn’t the only festive drink; there are plenty of safe and delicious alternatives that offer the same cosy holiday feel without any worry. Here are some great options to try!

1. Classic Hot Chocolate

Enjoy a warm, comforting cup of hot chocolate made with milk and cocoa powder. Sweeten it with a little honey or maple syrup, and top with a dollop of whipped cream or marshmallows for a cosy treat that’s both safe and delicious during pregnancy.

2. Fruit Custard

Fruit custard is a creamy, nutritious alternative that combines fruits like bananas, apples, and berries with a smooth custard base made from milk and cornstarch.

3. Smoothie With Mixed Berries and Yoghurt

For a refreshing twist, try a mixed berry smoothie with Greek yoghurt. This fruity, creamy option is packed with vitamins and protein, making it a healthy alternative to eggnog while still offering a delicious, festive flavour.

Things to Keep in Mind While Consuming Eggnog in Pregnancy

Eggnog and pregnancy can go together, but it’s important to consume it with care to ensure safety for both the mother and the baby. Here are a few important points to keep in mind:

1. Ensure It’s Pasteurised

Always choose eggnog made with pasteurised eggs and milk to reduce the risk of foodborne illnesses like Salmonella and listeria, which can be harmful during pregnancy (4).

2. Avoid Alcohol-Based Varieties

Traditional eggnog often contains alcohol, which should be strictly avoided during pregnancy. Opt for non-alcoholic versions or make your own at home with pregnancy-safe ingredients (12).

3. Watch the Sugar and Fat Content

Eggnog is often high in sugar and saturated fat. Consume it in moderation to avoid excessive calorie intake and to support healthy weight gain during pregnancy.

When to Consult the Doctor?

While enjoying eggnog in moderation is generally safe during pregnancy, there are situations when it’s important to consult your doctor. If you experience symptoms like nausea, vomiting, stomach cramps, or diarrhoea after consuming eggnog, especially if it’s unpasteurised, seek medical advice promptly.

FAQs

1. Is store-bought eggnog safe during pregnancy?

Many store-bought eggnogs are pasteurised and alcohol-free, making them generally safe. However, always check the label for pasteurisation and avoid brands with added alcohol or high sugar content.

2. Can eggnog cause food poisoning during pregnancy?

If made with raw or unpasteurised eggs, yes, eggnog can lead to salmonella infection, which is risky during pregnancy. Stick to pasteurised, properly prepared versions to avoid this.

3. How much eggnog can I safely drink while pregnant?

Even safe versions of eggnog can be high in sugar and fat, so it’s best to enjoy them occasionally and in small amounts as part of a balanced diet.

Eggnog during pregnancy isn’t off-limits; it just asks for a little more thought. But here’s the thing: parenthood is going to be full of those little choices. Skipping the risky stuff now is like your first quiet act of care, long before lullabies and late-night feedings begin. So go ahead, raise your glass. This is just the start of you doing things differently and beautifully for someone new.

References/Resources:

1. Encyclopedia Britannica – eggnog

2. March of Dimes – Food poisoning during pregnancy

3. March of Dimes – Alcohol during pregnancy

4. University of Minnesota – Making homemade egg nog that’s safe

5. PubMed Central – Cinnamon: A Multifaceted Medicinal Plant

6. Scientific African – Assessment of nutritional and medicinal properties of nutmeg

7. Narayana Health – Importance of Vitamin C During Pregnancy

8. University Hospitals – Choline in Pregnancy Supports Baby’s Brain Development

9. Nemours KidsHealth – Calcium

10. PubMed – The role of iodine in brain development

11. PubMed central – Food-borne illnesses during pregnancy

12. U.S. Department of Agriculture – Foodborne Illness and Disease

13. Cleveland Clinic – Fetal Alcohol Syndrome

Also Read:

Kombucha during Pregnancy
Healthy Drinks during Pregnancy
Drink and Beverages to Avoid while Pregnant
Consuming Protein Powder in Pregnancy
Drinking Soft Drinks during Pregnancy – Is It Harmful?

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