Dark chocolate for people with diabetes can be an acceptable treat when consumed in moderation. This treat is packed with polyphenols and antioxidants that offer numerous health benefits, making it a potentially beneficial addition to a balanced diet for those managing diabetes.
Let’s explore how dark chocolate can positively impact the well-being of individuals with diabetes.
Benefits of Dark Chocolate for Individuals with Diabetes
Dark chocolate may offer health benefits for individuals with diabetes, including supporting insulin sensitivity, having a low glycemic index, and providing antioxidants. These benefits can help support individuals with diabetes better manage their condition and overall health.
1. Supports Insulin Sensitivity
The flavonoids found in dark chocolate, such as epicatechin and catechin, may help support endothelial function, reduce oxidative stress, and assist in regulating glucose metabolism [1], [2]. By inhibiting enzymes that break down carbohydrates into glucose, these flavonoids may improve insulin sensitivity and may help mitigate post-meal blood sugar spikes [3]. For example, a meta-analysis on cocoa consumption noted beneficial effects on glucose and insulin sensitivity in individuals with Type 2 Diabetes [2].
2. Lower Glycemic Index (GI)
When choosing dark chocolate, opt for varieties with at least 70% cocoa content, as they have a lower glycaemic index compared to milk chocolate and other sweet treats [4]. This means that dark chocolate causes a slower and more gradual increase in blood sugar levels, making it a safer choice for individuals with diabetes. It is crucial to verify the ‘total carbohydrate’ and ‘added sugar’ content on the nutritional label, even for high-cocoa varieties [5].
3. Rich in Polyphenols and Antioxidants
Dark chocolate is a rich source of polyphenols, naturally occurring compounds with powerful antioxidant properties. These antioxidants may protect the body from damage caused by harmful molecules, reduce oxidative stress, and aid in the effective utilisation of insulin by cells [2].
4. Supports Cardiovascular Health
The polyphenols in dark chocolate may help support healthy blood pressure, maintain cholesterol levels, and improve blood circulation [2], [6]. These benefits contribute to a reduced risk of cardiovascular disease, which is particularly important for people with diabetes who are at a higher risk of developing heart health issues [6]. Specifically, cocoa consumption has been shown to result in a modest reduction in both systolic and diastolic blood pressure [6].
5. May Help Reduce Stress
Consuming dark chocolate can have a positive impact on mental well-being by reducing stress levels. The flavonoids and other compounds in dark chocolate may help improve mood and reduce inflammation, contributing to overall well-being. For individuals with diabetes, managing stress is crucial, as it can affect blood sugar levels and overall health. Enjoying a small piece of dark chocolate can be a simple yet effective way to promote relaxation and reduce stress.
6. May Support Weight Management
Unlike many highly processed desserts, dark chocolate consumption is not associated with long-term weight gain when consumed in controlled, small portions. In fact, the polyphenols in dark chocolate may counteract the negative effects of saturated fat and sugar on weight management and other cardiometabolic outcomes [3]. This is good news for people with diabetes, as maintaining a healthy weight is essential for managing their condition.
7. Source of Magnesium
Dark chocolate is a good source of magnesium, a mineral that plays a crucial role in many bodily functions, including blood sugar regulation and insulin function [7]. Magnesium deficiency is common among individuals with diabetes, making dark chocolate a beneficial addition to their diet. By increasing their magnesium intake through dark chocolate consumption, they can support their body’s ability to regulate blood sugar levels and improve insulin sensitivity.
Precautions and Risks of Dark Chocolate for Individuals with Diabetes
While dark chocolate offers several potential benefits for individuals with diabetes, it’s essential to be aware of the following risks and limitations to maintain a balanced view:
- High Calorie and Fat Content: Dark chocolate, while potentially healthier, is energy-dense. The average 100g bar of 70-85% cocoa dark chocolate can contain over 500 calories and significant saturated fat. Excessive consumption can easily lead to weight gain, which negatively impacts insulin resistance [5].
- Added Sugars: Even high-cocoa dark chocolate contains some sugar. Always check the nutrition label for the ‘Total Carbohydrates’ and, specifically, ‘Added Sugars.’ Varieties labelled “sugar-free” often contain sugar alcohols (e.g., maltitol), which can still affect blood glucose levels and cause digestive upset in some individuals [4].
- Contamination and Heavy Metals: Studies have occasionally identified heavy metals like cadmium and lead in cocoa products. Choosing high-quality, reputable brands is advisable [8].
- Caffeine Content: Dark chocolate is a source of caffeine. Overconsumption may lead to side effects like insomnia, anxiety, or increased heart rate, especially in sensitive individuals.
- Individual Tolerance and Monitoring: Individual blood sugar responses to any food, including dark chocolate, can vary. Individuals must monitor their glucose levels after consumption to determine personal tolerance and a suitable portion size.
- Dose is Key: The reported benefits in research are often associated with small, controlled daily servings, typically 20-30 grams or one to two small squares [5].
Conclusion
In summary, dark chocolate can be a potentially beneficial addition to the diet of people with diabetes or those at risk of developing type 2 diabetes, but it must be consumed in moderation and as part of a calorie-controlled, balanced diet. The polyphenols found in dark chocolate have been shown to improve insulin sensitivity, lower blood pressure, and reduce the risk of heart disease [2], [6]. However, it is paramount to choose dark chocolate with a high cocoa content of at least 70% or more, minimal added sugar, and to strictly avoid consuming excessive amounts to prevent unwanted weight gain and high blood sugar levels. A balanced diet, regular exercise, and healthy lifestyle choices remain crucial for overall health and managing diabetes effectively.
Disclaimer:
This article is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional before starting or changing any treatment, diet, or supplement.
Frequently Asked Questions (FAQs)
Which is the best dark chocolate for diabetics?
The best dark chocolate for individuals with diabetes is one with at least 70% to 85% cocoa content, the lowest levels of total carbohydrates and added sugars, and no added high-sugar ingredients like caramel or nougat.
Is dark chocolate higher in sugar compared to other chocolates?
No, dark chocolate generally contains significantly less sugar compared to milk or white chocolate, especially if it has a higher cocoa content (e.g., 70% or higher).
What are the potential side effects of dark chocolate?
Potential side effects include weight gain if consumed excessively, impact on blood sugar levels if the added sugar content is high, and potential side effects from caffeine content such as headaches or insomnia.
How much dark chocolate can a diabetic person eat?
Individuals with diabetes should limit dark chocolate consumption to small serving sizes, typically 20-30 grams (one or two small squares) per day, to maximise the benefit of polyphenols while avoiding excessive sugar, fat, and calorie intake [5].
Is dark chocolate sugar-free?
No, most dark chocolate is not sugar-free, although it contains significantly less sugar than milk or white chocolate, especially with higher cocoa content. Always check the nutritional label.
References
[1] Hooper, L., Kroon, P. A., Charlton, E., Cohn, R. A., Roberts, H., Jiménex, S., Casetta, B., Fuller, C. E., Phipps, D., Mofidi, A., Porthouse, J., Clark, N., & Beah, D. (2008). Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: A systematic review and meta-analysis of randomized trials. The American Journal of Clinical Nutrition, 88(1), 58-73. https://doi.org/10.1093/ajcn/88.1.58
[2] Darand, M., Hajizadeh Oghaz, M., Hadi, A., Atefi, M., & Amani, R. (2021). The effect of cocoa/dark chocolate consumption on lipid profile, glycemia, and blood pressure in diabetic patients: A meta‐analysis of observational studies. Phytotherapy Research, 35(10), 5518-5531. https://doi.org/10.1002/ptr.7183
[3] Davinelli, S., Scapagnini, G., & D’Amico, M. L. (2018). The role of cocoa powder in the prevention and management of metabolic syndrome: A narrative review. Nutrients, 10(12), 1957. https://doi.org/10.3390/nu10121957
[4] Oliveira, B., Falkenhain, K., & Little, J. P. (2022). Sugar-Free Dark Chocolate Consumption Results in Lower Blood Glucose in Adults With Diabetes. Nutrition and Metabolic Insights, 15, 117863882210769. https://doi.org/10.1177/11786388221076962
[5] Almoosawi, S., & Elemam, N. M. (2021). Dark chocolate consumption for cardiovascular benefits: How much is too much? A systematic review and meta-analysis. International Journal of Food Sciences and Nutrition, 72(2), 157-167. https://doi.org/10.1080/09637484.2020.1834925
[6] Ried, K., Sullivan, T. R., Fakler, P., Miller, C., & Neuder, N. (2017). Does cocoa consumption reduce blood pressure? A meta-analysis of randomized controlled trials. BMC Complementary and Alternative Medicine, 17(1), 302. https://doi.org/10.1186/s12906-017-1755-9
[7] Hruby, A., Ng, H. K., Kabagambe, E. K., North, K. E., Netley, E. K., Smith, E. C., & Mozaffarian, D. (2014). Magnesium intake and incidence of Type 2 diabetes: The Atherosclerosis Risk in Communities Study. The American Journal of Clinical Nutrition, 100(2), 643-650. https://doi.org/10.3945/ajcn.113.076840
[8] L. H. (2022, December 15). Consumer Reports’ test finds lead and cadmium in many dark chocolate bars. Consumer Reports. https://www.consumerreports.org/health/food-safety/lead-and-cadmium-in-dark-chocolate-a8484450298/