Among the possible perks of noshing on a square of the dark stuff are lower risks of heart disease, insulin resistance, and high blood pressure, according to the American Heart Association. Those benefits may seem like enough reason to race for the candy aisle — but not so fast. As with eating any food when you’re managing diabetes, details are key. Follow this guide to enjoying dark chocolate safely without throwing your blood sugar out of whack. RELATED: 7 Healthy Meal Tips for Type 2 Diabetes According to an animal study published November 2017 in the Journal of Nutritional Biochemistry, it’s the compounds found in cocoa called flavonols that appear to enhance certain cells’ ability to secrete insulin, the hormone that manages blood glucose. While the results need to be replicated in humans, and the authors note that the mice consumed a lot of cocoa and not much sugar to reap these benefits, other studies also suggest dark chocolate can help people with diabetes. For example, in a previous randomized controlled trial, researchers found that participants with type 2 diabetes who ate about one ounce of dark chocolate each day (about one square in a standard bar) for eight weeks saw improvements in health markers like fasting blood sugar and A1C levels, while those participants with type 2 diabetes who ate white chocolate did not. Furthermore, the flavonols in dark chocolate may help your ticker — another win for people with diabetes, as these individuals are at a twofold risk for heart disease, according to the Centers for Disease Control and Prevention (CDC). A study published in August 2015 in Vascular Pharmacology found that people with pre- or mild hypertension who ate high-flavonol dark chocolate saw modest improvements in cardiovascular function. RELATED: 8 Ways to Manage Type 2 Diabetes and Heart Health
How to Pick a Good Dark Chocolate for Healthy Blood Sugar Levels
When it comes to picking the best dark chocolate for your health, some varieties are healthier for people with diabetes than others. Follow these tips to get the biggest nutritional bang for your buck. Look at the percentage of cocoa. Just because a chocolate bar is labeled “dark” doesn’t mean it’s healthy. Indeed, some types of “dark chocolate” could be as low as 30 percent cocoa, making them more on par with regular milk chocolate nutrition-wise, warns Anna Taylor, RD, CDCES, a dietitian at the Cleveland Clinic in Ohio. To reap the most health benefits from chocolate, Harvard T.H. Chan School of Public Health suggests choosing a bar that contains 70 percent cocoa or more. Often, Simos says, the cocoa content will appear in plain sight on the front of the packaging. Eye the sugar content to keep carbohydrate intake in check. All chocolate — including unsweetened baking chocolate — has carbs, Simos says. Try to keep the carbs for one chocolate snack to 15 to 30 grams (g) max, she recommends. For reference, a serving of seven Hershey’s Kiss milk chocolate candies has 19 g of carbs, whereas a serving of 1 tablespoon (tbsp) Hershey’s dark chocolate chips has 9 g. Even when you’re indulging, counting carbs can make it easier to manage your blood sugar, the CDC notes. RELATED: 8 Healthy Carbs for People With Type 2 Diabetes Beware of any sugary extra ingredients. “Limit dark chocolate that has caramel, toffee, or other sugary add-ins,” Taylor says. Although there isn’t a firm recommendation, Taylor recommends an upper limit of 8 g of sugar per 1 ounce (oz), or 28 g of chocolate. On the other hand, opting for a bar with nuts, like almonds, is a safe bet, because of their satiating effect and their ability to slow the rise in blood sugar levels. What’s more, a small randomized controlled trial published November 2017 in the Journal of the American Heart Association found that eating almonds alone or in combination with dark chocolate (under controlled, supervised eating conditions) improved markers of heart disease risk in overweight and obese adults. Researchers conclude that incorporating almonds, chocolate, and cocoa into a typical diet without going over daily calorie needs may lower the risk of heart disease. More research is needed. Consider opting for sugar-free cocoa powder or cacao nibs for a treat. These easy options are naturally sugar-free and will give you that chocolate taste without the same hit of carbs, Simos notes. Another benefit? Cacao nibs contain iron and minerals like magnesium, the USDA notes — a plus for people with diabetes, she says. Magnesium deficiency is associated with type 2 diabetes, likely because of the increased urination common in people with diabetes, according to a review published in August 2015 in the World Journal of Diabetes. RELATED: 10 Cookie Recipes That Are Okay for People With Diabetes
Diabetes-Friendly Ideas for Enjoying Dark Chocolate
If you’re craving chocolate, here are some of the best ways to get your fix. Have a serving of rich dark chocolate — but limit the serving to about ¾ to 1 oz. That way, Taylor says, you’ll get some of the benefits of dark chocolate and satisfy your craving for something sweet, but you won’t break the bank on your calories, saturated fat, carbs, or sugar intake. Sprinkle cacao nibs on your yogurt. This is a smaller, more compact way of getting the possible benefits of dark chocolate, Simos says. According to the U.S. Department of Agriculture (USDA), cacao nibs have about 10 g of carbs in a 1 oz serving, along with 9 g of blood-sugar-regulating fiber and 4 g protein that will slow down your digestion and help you feel fuller for longer, she explains. To ensure your snack or dessert is extra diabetes-friendly, consider opting for plain, nonfat Greek yogurt — which is also packed with filling protein and gut-friendly bacteria known as probiotics. A meta-analysis published July 2020 in Scientific Reports suggests probiotics can help with type 2 diabetes management by lowering A1C (a two- to three-month average of blood sugar) and fasting insulin levels. Add some cocoa powder to your morning shake. Just 1 to 2 tablespoons of natural cocoa per day may lead to improvements in your heart health, Simos says. Unsweetened cocoa powder contains virtually no sugar. Choose artificially sweetened chocolate with care. If you want to enjoy chocolate but don’t want to risk spiking your blood sugar, consider reaching for a no-sugar-added hot-cocoa mix, Simos says. Just check the ingredients label to make sure the carbs per serving stay beneath that 15 to 30 g range. You could also opt for artificially sweetened chocolate, but you have to be careful about what kind of sugar substitute is used, Simos says, because sugar alcohols, like sorbitol, can have a laxative effect. Not to mention, some research suggests these types of sweeteners may lead to increased sugar cravings and unwanted weight gain. Good diabetes management depends on healthy weight, as weight gain can increase insulin resistance — the hallmark of type 2 diabetes. Ultimately, Simos advises, opting for dark chocolate with regular sugar, and indulging mindfully and in moderation, is your best bet for reaping the heart and hypoglycemic benefits that the treat can offer. RELATED: The Top Foods That Tend to Spike Blood Sugar
