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Dark chocolate is often considered a healthier treat option due to its higher cocoa content and lower sugar levels. For individuals with diabetes, understanding its glycemic impact is important to include it safely in their diet.
Glycemic Index of Dark Chocolate
The glycemic index (GI) measures how quickly a food raises blood sugar levels. Dark chocolate generally has a low to moderate GI, typically ranging from 23 to 49 depending on the cocoa content and added ingredients. Higher cocoa content usually correlates with a lower GI.
Moderation and Portion Control
Eating dark chocolate in moderation can help manage blood sugar levels. A small piece, about 1 ounce (28 grams), is often considered a safe portion for many people with diabetes. Consuming larger quantities may lead to increased blood sugar spikes.
Tips for Including Dark Chocolate in a Diabetic Diet
- Choose high cocoa content: Select chocolates with at least 70% cocoa.
- Check ingredients: Avoid products with added sugars or unhealthy fats.
- Pair with fiber: Combine with nuts or fruits to slow sugar absorption.
- Monitor blood sugar: Track your response after consumption to determine tolerance.