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90% Dark chocolate
CARBS
13g
PROTEINS
10g
FATS
42g
Quantity: 100g
Glycemic Index: 23
Glycemic Load: 3
Fiber: 11g
Key Nutrients: Magnesium, Iron, Antioxidants
Health Impact: Due to its low carbohydrate content and high fat, 90% dark chocolate has a minimal impact on blood sugar levels and a slow digestion time, which helps in avoiding significant insulin spikes.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load and delayed glucose release.
🍽️ Best Paired With (Veg)
- Almonds – High in healthy fats and protein, almonds can help balance blood sugar levels when paired with dark chocolate.
- Chia Seeds – Rich in fiber and omega-3 fatty acids, adding chia seeds can help maintain a stable blood sugar level.
🍽️ Best Paired With (Non Veg)
- Cheese – Low in carbohydrates and high in fat, pairing cheese with dark chocolate can help moderate blood sugar rises.
- Hard-Boiled Eggs – A protein-rich snack that helps to stabilize blood sugar levels when consumed with dark chocolate.
🥄 Smart Substitutes
- Cacao Nibs – Lower in sugar and contain more fiber than chocolate, helping to minimize blood sugar spikes.
- Unsweetened Baking Chocolate – Contains no added sugars, offering a pure source of chocolate with lower impact on blood glucose.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as dark chocolate has a low glycemic index.
- 30–60 min: Slight increase in blood sugar due to the small amount of sugars and carbs.
- 2–3 hr: Blood sugar levels should stabilize due to the high fat content which slows the absorption of sugars.
— BCDF community member
🧠 Lowering Impact Tip
Consume in small quantities and pair with a source of protein or healthy fat to further slow the absorption of sugars.
🤔 FAQs about 90% Dark chocolate
How much dark chocolate can I eat without spiking my blood sugar?
It varies by individual, but generally, a small portion (1-2 squares) of 90% dark chocolate is considered safe for most people with diabetes when eaten in the context of a low-carb diet.
Can dark chocolate be a part of my daily diet?
Yes, in moderation, dark chocolate can be included in a low-carb diet. It's important to monitor your own blood sugar response to determine your personal tolerance.
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