Is Dark Chocolate Good for Diabetes?
Is dark chocolate good for diabetes?
As a diabetes dietitian, I have encountered this question countless times from clients.
In this blog, you’ll embark on a delicious journey to learn how to take advantage of the health benefits of dark chocolate while also keeping blood sugars balanced.
I uncover common questions about dark chocolate and diabetes while also addressing misconceptions.
Whether you are someone living with prediabetes, type 2 diabetes or are curious about the intersection of diet and health, keep reading!
Can people with diabetes eat dark chocolate?
Yes! People with diabetes can enjoy dark chocolate just like people without a diabetes diagnosis.
Since dark chocolate typically contains less sugar than other forms like milk chocolate or white chocolate, this can be a great choice.
Dark chocolate, in moderation, can curb one’s sweet tooth while also keeping blood sugars controlled. Plus, it is rich in antioxidants and other health promoting nutrients.
Can dark chocolate be used as a treatment for low blood sugar?
No, dark chocolate is not the best treatment for low blood sugar since it contains both carbohydrates and fat.
Low blood sugar or hypoglycemia should be treated with a fast-acting carbohydrate such as fruit juice or applesauce.
How To Raise Blood Sugar: Preventing Hypoglycemia Symptoms
How much dark chocolate can an individual with diabetes eat per day?
As a diabetes dietitian, I recommend consuming dark chocolate in small portions, usually around 1 ounce.
Dark chocolate has varying amounts of carbohydrates that can raise blood sugars, but the impact is generally lower when eaten in moderation.
Consuming large quantities can lead to significant carbohydrate intake, potentially impacting blood sugar levels.
Should dark chocolate be consumed with other foods?
Pairing dark chocolate with foods high in fiber or healthy fats can help slow the absorption of carbohydrates and potentially further reduce the impact on blood sugar levels.
Foods such as fresh raspberries, almonds, pecans, walnuts, nut butters or pumpkin seeds are all excellent choices to pair with dark chocolate.
Another strategy would be to consume dark chocolate after a balanced meal that contained essential nutrients like lean protein, fiber or healthy fat.
What is the healthiest dark chocolate for diabetes?
I advise everyone, even individuals without diabetes, to choose dark chocolate with a cocoa content above 70%.
The higher the cocoa percentage, the lower the carbohydrate content. For example, a serving of 70% chocolate can range from 8-10g carbohydrate while a serving of 90% chocolate can be <2g carbohydrate.
I also recommend a brand with minimal added sugars. Aiming for those chocolate squares that are lower in added sugars and higher in nutrients is best for preventing a rise in blood sugar.
If you like flavors such as mint, caramel or raspberry swirled in your chocolate, consider pairing with a food instead. For example, fresh raspberries will provide the flavor you are seeking while also boosting the fiber content of the dessert.
What are the health benefits of dark chocolate?
Various studies have looked at the potential health benefits of consuming dark chocolate in both individuals with and without diabetes.
Heart health. Dark chocolate with a high cocoa content has been associated with a reduction of cardiovascular mortality. It is rich in antioxidants, which help to reduce inflammation, blood pressure and a risk of heart disease. Additionally, dark chocolate has also been shown to have a positive impact on cholesterol levels.
Antioxidant properties. Dark chocolate is rich in antioxidants, which can help to combat stress and reduce damage caused by free radicals in the body.
Reduced Inflammation. The anti-inflammatory properties of dark chocolate may help to reduce inflammation.
Cognitive function. The flavonoids in chocolate have been studied and may have a positive impact on cognitive function while also helping to protect against age-related cognitive decline.
Improved insulin sensitivity. Research has suggested that the antioxidant effects of cocoa polyphenols in dark chocolate may directly influence insulin resistance. In one particular study, it was shown that sustained consumption of cocoa over a period of time may impact insulin resistance greater than a single dose of cocoa.
Is sugar-free dark chocolate a better option?
Sugar-free chocolate or chocolate that has been made with artificial sweeteners such as stevia, allulose, erythritol or inulin offers a practical approach to possibly reduce sugar intake for people with diabetes.
One recent study showed that when compared, individuals that consumed a sugar-free dark chocolate bar with the same carbohydrate content, had lower blood glucose compared to those that consumed a conventional dark chocolate bar.
However, many studies have shown that sugar substitutes have varying effects on blood sugar levels. It is important to read labels to understand the source of the carbohydrates while also monitoring your body’s response.
What are the best ways to enjoy dark chocolate with diabetes?
Plain and simple. Enjoy a piece of dark chocolate on its own after a meal when you are looking to curb a sweet tooth with health in mind.
In a smoothie. Blend dark chocolate or cocoa nibs into your morning or afternoon smoothie with ingredients like frozen banana, milk, Greek yogurt and nut butter for a decadent yet nutrient-rich meal.
Drizzled or dipped. Coat almonds, cashews or peanuts with melted dark chocolate then let them cool and harden for a delightful crunchy snack. Top with shredded, unsweetened coconut for an extra boost of flavor.
Paired with yogurt. Grate dark chocolate or sprinkle cocoa nibs onto your bowl of yogurt for a sweet topping. Opt for Greek yogurt for an extra dose of protein.
Blood Sugars Made Simple
Dark chocolate can indeed find its place as a sweet treat for those living with diabetes. The potential health benefits coupled with the decadent flavor makes it a delicious choice.
When enjoying, choose dark chocolate with greater than 70% cocoa, minimal added sugars and indulge in moderation.
For those with diabetes, it is crucial to approach dark chocolate as one piece of a larger puzzle. Awareness, personalized approaches and informed decision making should guide your decisions.
Download my free guide to blood sugar awareness today to learn the next step you should take on your journey toward improved health!
