Per 30g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/70-dark-chocolate

70% dark chocolate

CARBS

13g

PROTEINS

2.2g

FATS

12g

70% dark chocolate is a better option than higher sugar chocolates for people with diabetes, as it contains fewer carbs and sugars.

Quantity: 30g

Glycemic Index: 23

Glycemic Load: 3

Fiber: 3.1g

Key Nutrients: Magnesium, Iron, Copper, Manganese, Flavonoids

Health Impact: Due to its lower carb content and higher fat, 70% dark chocolate has a minimal impact on blood sugar levels compared to sweeter chocolates.

💉 Suggested Bolus

Consider a smaller bolus due to the low glycemic load and delayed digestion from fat content.

🍽️ Best Paired With (Veg)

Almonds – Adding almonds can provide a good source of healthy fats and protein, which help in stabilizing blood sugar levels.
Cheese – Pairing with cheese adds protein and fat, slowing down any potential sugar spikes from the chocolate.

🍽️ Best Paired With (Non Veg)

Smoked salmon – The omega-3 fatty acids in salmon help improve insulin sensitivity and reduce inflammation.
Grilled chicken – Lean protein like chicken helps to balance meals, keeping you fuller for longer and stabilizing blood glucose levels.

🥄 Smart Substitutes

85% dark chocolate – Higher cocoa content means less sugar, providing a richer flavor with fewer carbs.
Cocoa nibs – Pure form of chocolate without added sugars, offering intense chocolate flavor and added crunch.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as dark chocolate contains relatively low amounts of sugar and carbs.
30–60 min: Slight increase in blood sugar due to the sugar content, but moderated by the high fat content.
2–3 hr: Blood sugar levels should stabilize due to the low carb content and presence of fats which slow down the absorption of sugars.

“Many in the low-carb community find that dark chocolate with higher cocoa content is a satisfying treat that doesn't spike blood sugar as much as other sweets.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in moderation and pair with a source of protein or healthy fat to further slow glucose absorption.

🤔 FAQs about 70% dark chocolate

How much dark chocolate can I eat if I have diabetes?

Moderation is key. Limit yourself to a small square or two (about 1 ounce) to satisfy your craving without significantly impacting your blood sugar.

Is dark chocolate healthy for people with diabetes?

Dark chocolate can be part of a diabetes-friendly diet if consumed in moderation. It contains antioxidants and can have a minimal impact on blood sugar when chosen correctly (at least 70% cocoa).

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