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70% coca chocolate
CARBS
13g
PROTEINS
2g
FATS
12g
Quantity: 30g
Glycemic Index: 23
Glycemic Load: 3
Fiber: 3g
Key Nutrients: Magnesium, Iron, Antioxidants
Health Impact: The lower carbohydrate content and presence of fats in 70% cocoa chocolate slow down the absorption of sugar, leading to a more gradual rise in blood glucose levels.
💉 Suggested Bolus
Consider a smaller bolus of rapid-acting insulin, or delay the bolus to match the slower digestion rate of this food.
🍽️ Best Paired With (Veg)
- Almonds – Adding almonds can provide healthy fats and protein, which help in stabilizing blood sugar levels.
- Cheese – Pairing with a high-fat cheese can help blunt any potential blood sugar rise from the chocolate.
🍽️ Best Paired With (Non Veg)
- Salmon – The omega-3 fatty acids in salmon can improve insulin sensitivity, complementing the low-carb nature of dark chocolate.
- Eggs – Eggs are a high-protein, low-carb option that can help maintain stable blood glucose levels when paired with dark chocolate.
🥄 Smart Substitutes
- 85% dark chocolate – Higher cocoa content means less sugar, which can help in further reducing blood sugar spikes.
- Cocoa nibs – Contain no added sugars and offer a crunchy texture along with potent chocolate flavor, helping to satisfy cravings without impacting blood sugar significantly.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the high fat content slows the absorption of sugars.
- 30–60 min: Slight increase in blood sugar due to the sugar content, but moderated by the high fat and fiber from cocoa.
- 2–3 hr: Blood sugar levels begin to stabilize due to the low carbohydrate load and presence of fiber.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of protein or healthy fat to further slow the absorption of sugars.
🤔 FAQs about 70% coca chocolate
How much dark chocolate can I eat without spiking my blood sugar?
Portion control is key. A small piece (about 1 ounce) of high-percentage dark chocolate is usually well-tolerated by most people with diabetes.
Is it better to eat dark chocolate at a specific time of day?
Consuming dark chocolate post-meal can help in minimizing blood sugar spikes as opposed to eating it on an empty stomach.
Download the Full Metabolic Intelligence Report (PDF)
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