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Dark chocolate squares are often considered a healthier treat option for people with diabetes. However, understanding their impact on blood sugar levels requires knowledge of glycemic index and appropriate serving sizes. This article explores whether dark chocolate squares can be included in a diabetic-friendly diet and provides tips for moderation.
Glycemic Index of Dark Chocolate
The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. Dark chocolate typically has a low to moderate GI, usually between 23 and 49, depending on the cocoa content and processing methods. Foods with a lower GI are generally better for blood sugar control.
Serving Sizes and Blood Sugar Impact
Portion control is essential when consuming dark chocolate squares. A standard serving size is about 1 ounce (28 grams), which contains approximately 12 grams of carbohydrates. Eating larger portions can lead to higher blood sugar spikes, especially if consumed frequently.
Glycemic Tips for Diabetics
- Choose high cocoa content: Opt for dark chocolate with at least 70% cocoa to reduce sugar content.
- Limit portion sizes: Stick to one or two squares per serving.
- Pair with protein or fiber: Combine chocolate with nuts or fruit to slow absorption.
- Monitor blood sugar: Check levels after consumption to understand individual responses.
- Read labels carefully: Be aware of added sugars and ingredients.