With all the foods you think you need to limit to manage your diabetes, you may be excited to know that chocolate—and dark chocolate—can be part of your eating plan. So long as you manage portion sizes to fit it into your eating plan, chocolate is not off limits. And dark chocolate is a better choice.
The Different Types of Chocolate
Dark chocolate, often referred to as semi-sweet or bittersweet, contains 50 to 90 percent of cocoa solids, cocoa butter, and sugar. High-quality dark chocolate has at least 70 percent chocolate. It has little to no milk solids.
Milk chocolate, on the other hand, contains 10 to 50 percent of cocoa solids, cocoa butter, milk of some form, and sugar—much more than dark chocolate.
Then there’s white chocolate. It’s even less healthy, having no cocoa solids, just cocoa butter, sugar, milk solids, and often vanilla.
Because of that higher percentage of cocoa solids, dark chocolate contains more flavonols. Those flavanols are related to nitric oxide production, which relaxes blood vessels and improves blood flow—as in helping lower blood pressure and better protection from heart disease. Flavanols also have antioxidant properties to help fight age-related cell damage. Plus, according to the American Diabetes Association dark chocolate is packed with minerals such as iron, magnesium, zinc, and copper, as well as fiber.
That makes enjoying a square of 70 percent dark chocolate far different than eating white chocolate or milk chocolate, especially bars filled with caramel, crisped rice, and nuts. You’re potentially digesting more fats, sugar, and calories with a typical candy bar than a clean piece of dark chocolate.
How to Fit Chocolate in Your Diet
Want to indulge a bit? Examine dark chocolate nutrition labels and keep your portion size to one serving to avoid excessive calories from carbs and fat. Then, if you want to enjoy a small piece of dark chocolate for dessert or a snack, cut another carb or starch from the meal to ensure you don’t go over your carb limit. Yep, it may come down to a choice between potatoes or a dinner roll and humoring your sweet tooth.
If you do eat chocolate—or any other sweet or dessert—do so in moderation and as part of your eating plan to manage your blood glucose (blood sugar).
There's a myth that you can't eat chocolate if you have diabetes. But you can eat chocolate, just in moderation and not too often. Try not to eat a lot in one go as it affects your blood sugar levels.
Yes, in fact, this snack could lower your diabetes risk according to Endocrine Abstracts. Daily consumption of dark chocolate is associated with positive effects on insulin sensitivity and blood sugar — two key factors in developing diabetes.
How much chocolate should I eat? For most people with diabetes, chocolate is best restricted to a few squares to prevent too much of an increase in sugar levels. For people with diabetes without weight problems, chocolate can be appropriate to have before exercising.
Pure chocolate has a relatively low GI, meaning it will cause a slower rise in blood sugar. However, many commercial chocolates, especially milk and white chocolates, have additional ingredients such as sugar and milk solids which raise their GI, causing a faster spike in blood sugar.
The answer is yes: people with diabetes can eat chocolate. In any circ*mstance, it is very important for them to consult a doctor before they eat any type of chocolate. But usually, it can be enjoyed as part of a healthy, balanced diet if you stick to a few rules.
According to the American Diabetes Association, people with diabetes can still have sweets, chocolate, or other sugary foods as long they are eaten as part of a healthful meal plan or combined with exercise. They consider a healthful meal plan to: have limited saturated fat. contain moderate amounts of salt and sugar.
Dark chocolate can be safe for diabetics when consumed in moderation and as part of a well-balanced diet. It is typically lower in sugar and higher in cocoa content than milk or white chocolate, which can be beneficial for people with diabetes.
Introduction: My name is Rev. Leonie Wyman, I am a colorful, tasty, splendid, fair, witty, gorgeous, splendid person who loves writing and wants to share my knowledge and understanding with you.
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