Per 30g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/dark-choclate

dark choclate

CARBS

13g

PROTEINS

FATS

12g

Dark chocolate, with its lower carbohydrate content and higher cocoa content, is generally more advisable for individuals with diabetes compared to milk chocolate. It should still be consumed in moderation.

Quantity: 30g

Glycemic Index: 23

Glycemic Load: 3

Fiber: 3.1g

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

Health Impact: Dark chocolate has a low glycemic index and load, leading to a slower rise in blood sugar levels compared to high-carb snacks.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate.

🍽️ Best Paired With (Veg)

Almonds – Adding almonds can help reduce the glycemic impact of the snack and provide healthy fats and protein.
Cheese – Pairing with cheese adds protein and fat, which can help mitigate any blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Hard-Boiled Eggs – Eggs are a good source of protein and fats, helping to balance blood sugar levels when paired with dark chocolate.
Smoked Salmon – The omega-3 fatty acids in salmon can help improve insulin sensitivity and pair well with the richness of dark chocolate.

🥄 Smart Substitutes

Cacao Nibs – Lower in sugar and higher in fiber, providing a more intense chocolate flavor without the added sugars.
Sugar-Free Chocolate – Uses sweeteners that do not impact blood sugar levels as significantly as regular sugar.

⏱ 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 could occur depending on the cocoa content and any added sugars.
2–3 hr: Blood sugar levels should stabilize due to the high fat content which slows down the absorption of sugars.

“Many in the low-carb community find that dark chocolate with a high percentage of cocoa (70% or higher) can be a satisfying treat that doesn't spike blood sugar as much as other sweets.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in small amounts and pair with a source of protein or healthy fat to further slow the absorption of sugars.

🤔 FAQs about dark choclate

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

It's best to limit yourself to a small portion, such as one or two squares, and to choose dark chocolate with at least 70% cocoa to minimize sugar intake.

Can dark chocolate improve my health?

Dark chocolate is rich in antioxidants and can improve heart health, but it should be consumed in moderation, especially by those managing diabetes.

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