Are Chocolates Good for Diabetics?
Aarti LaxmanShare
You've got a sweet tooth but also have to watch your blood sugar - what's a chocoholic with diabetes to do?
Chocolates are easily available everywhere, and the cravings that chocolate kick comes every now and then. But when you've got diabetes, you have to be choosy about your chocolate.
The good news is that there are delicious options that won't send your blood sugar through the roof. We’ll explore what makes chocolate so good, and we'll go through the best dark, milk, and sugar-free chocolates for diabetics so you can celebrate your love of chocolate without the blood sugar spike.
Why Chocolate Hits So Good
The feeling of velvety chocolate melting in your mouth, with its distinct taste and aroma, is the symphony of hundreds of flavor compounds melding together. Chocolate gets its distinctive taste from a complex blend of molecules like polyphenols, alkaloids, and pyrazines. These deliver that irresistible mix of bitterness, sweetness, and nuttiness.
But the flavor experience goes beyond taste buds. Chocolate's luxurious texture comes from its high fat content - those luscious cocoa butters coat your mouth with velvety smoothness. And the aroma? Thank chocolate's volatile organic compounds wafting up to your nose.
In your brain, a neurotransmitter party
When chocolate hits your tongue, it kicks off a neurotransmitter party in your brain. Your brain’s reward centers are activated, and neurotransmitters - like dopamine and endorphins - are released. Chocolate also contains compounds that can increase serotonin levels in your brain. It doesn't even stop at just making you feel good: the flavonols in chocolate are also suspected of improving your memory, reasoning and general cognition!
The magic of chocolate lies in its multisensory effect. Every bite delivers a harmonious blend of rich aromas, textures, and flavors. It engages all your senses, making it feel deliciously indulgent.
It's like your brain's very own happy hour - no wonder we crave chocolate!
Is Chocolate Good For Diabetes? The Health Benefits of Dark Chocolate
The Bitter Truth
Chocolate in most of the forms we find it today comes with the addition of a lot of extra sugar and saturated fats - not the best combo if you have diabetes. Milk chocolate especially, sweetened as it is, is a triple whammy - the easily absorbable carbs in milk and sugar, and fats in the product make it a very high GI product, prone to skyrocket your blood sugar.
But there are other ways to get your chocolate fix - let’s see how.
The Perks of Dark Chocolate
Unlike its milk and white counterparts, dark chocolate is loaded with antioxidants called flavonoids. Flavonoids have been linked to improved insulin sensitivity and lower blood sugar levels. That means dark chocolate might just be your new diabetes-friendly treat.
Dark chocolate is also rich in fiber, which can help regulate your blood sugar and keep you feeling fuller for longer. And dark chocolate comes with way less added sugar.
As a general rule, stick to 70% and above dark chocolate - and the higher, the better.
Chocolate tips & tricks for diabetics
Moderation is Key
Dark chocolate is still high in calories and fat. The key is to savor it in moderation. Aim for a small portion (around 20-30g) with at least 70% cocoa content. That way, you can indulge without spiking your blood sugar levels.
Add Some Crunch
Nuts, seeds, and crunchy bits like cacao nibs or coffee beans can turn a plain chocolate bar into a more filling, protein-packed treat. The healthy fats and fiber also help slow down the absorption of sugar.
Check Those Labels
Not all dark chocolate is created equal. Scan nutrition labels for lower sugar and higher fiber counts. Steer clear of any bars loaded with extras like caramel, nougat or other sweet add-ins.
In Indian Stores…
Most supermarket stores carry brands like Lindt, Ghirardelli, and of course, Amul. These brands are enjoyed and recommended by netizens all over the world. Look closely at labels to determine the added sugars and fats, and choose the option that’s best for you.
Beyond Bars
Products like chocolate teas, unsweetened hot chocolate, and dark-chocolate covered nuts can also provide the chocolate kick without any added problems.
Sugar-free options
Specialty diabetic chocolates are also available. However, do be sure to check labels: sugar-alcohol based sweeteners in higher amounts can cause adverse reactions like gastric distress. These sweeteners may also interact badly with metformin, causing even worse manifestations of digestive stress.
The Bottom Line
Dark chocolate, in moderation, can be a good addition to your diabetes menu. Pair small servings (20-30g) of 70% or higher dark chocolate with high-protein and high-fiber toppings like mixed nuts and yogurt for the ultimate flavor/nutrition combo.
So if you are craving for chocolate, go ahead and savor the world’s favorite treat in addition to your diabetes diet!