Can I eat chocolate with diabetes?

Is chocolate your guilty pleasure? Then we have good news for you: chocolate and diabetes are perfectly compatible! In fact, chocolate, especially if it has a high cocoa content, could be good for your health [1,2,3]. 

Chocolate is far from being banned if you have diabetes!

Cocoa is very interesting on a nutritional level as it is rich in phytonutrients, especially flavonoids, known for their antioxidant properties, and minerals such as magnesium, phosphorus, and iron. As cocoa is the principal ingredient of chocolate, it is therefore perfectly suitable for inclusion in your diet [1,2]. 

Now that we have reassured the gourmets among you, let's take a closer look at the different types of chocolate.

Is there a type of chocolate to prefer when you’re living with diabetes?

The answer is no! But the quality of chocolate can be very different. The concentration of the cocoa can determine its quality. 

The higher a chocolate's percentage of cocoa, the lower its sugar content. Dark chocolate with 70% cocoa has the lowest glycaemic index (22), followed by milk chocolate (45), and the highest is white chocolate (45 - 60).

Dark chocolate, containing more cocoa and therefore more flavanols than milk chocolate and white chocolate, is a good choice [4]. Flavanols are known for their positive impact on insulin sensitivity [1,2,4], and may also improve your blood glucose balance by slowing down the intestinal absorption and digestion of carbohydrates [1]. To reap its benefits for your health, consider adding dark chocolate to your diet occasionally, either melted, powdered, or as a chocolate bar.  

Dark chocolate and diabetes

Rich in magnesium, iron, and vitamin E, dark chocolate is considered a healthy food. The flavanols it contains act as anti-diabetic agents especially in people living with type 2 diabetes [1,2]. Some scientific studies have shown the positive effects of cocoa and dark chocolate on insulin resistance by reducing oxidative stress, lowering blood pressure, and optimising glucose metabolism [2,3,5].

According to the European Food Safety Authority (EFSA), the benefits of flavanols in cocoa can be obtained by consuming 200 mg per day. This is equivalent to 40 grams of any >70% cocoa chocolate in the market [2,4].

White chocolate and milk chocolate and diabetes

Richer in sugar and fat, but lower in cocoa content, white chocolate and milk chocolate do not provide the same health benefits as dark chocolate [1].

Milk chocolate contains cocoa butter, sugar, milk powder, lecithin, and less than 25% cocoa. In addition, milk chocolate is associated with undesirable health effects owing to its high sugar content [1].White chocolate also contains cocoa butter, milk, and sugar, but no cocoa solids [1]. 

Most commercially available chocolate products - confectionery, chocolate bars, spreads, etc. - are high in sugar and calories, so the recommendation is to eat them only occasionally [2,4].

The bottom line, to the immense relief of chocolate lovers living with diabetes, is that chocolate does not have to be ruled out! To reap the full beneficial effects of chocolate, it’s a good idea to choose the type of chocolate wisely and eat it in moderation. Overindulging may lead to weight gain and impair glycemic control [1].