If you have diabetes, but enjoy chocolate, there are some healthier choices that won't affect your blood sugar levels significantly. Chocolate has been shown to have many important health benefits, such as promoting heart health and reducing blood pressure. These benefits are mainly due to the antioxidant properties of the flavonoids found in cocoa which are present in higher quantities in dark chocolate, but almost absent from sugary chocolate bars and white chocolate.
Diabetic -- or Sugar-Free -- Chocolate
Some chocolates are especially marketed for people with diabetes. These might be labeled diabetic chocolate or sugar-free chocolate. These chocolates are usually sweetened with maltitol, a sugar alcohol that provides only half the calories of regular sugar. In addition, maltitol is known to produce a smaller elevation of blood sugar levels after its consumption. A 1.2-oz. sugar-free milk chocolate bar provides 170 calories, 18 g carbohydrate, 1 g fiber, 3 g sugar and 14 g maltitol, which corresponds to only 10 g available carbohydrate. The same serving of sugar-free dark chocolate contains 170 calories, 19 g carbohydrate, 2 g fiber and 15 g maltitol, which is the equivalent of only 9.5 g available carbohydrate. A small serving can be included in your diabetic eating plan without compromising your blood sugar control.
Because maltitol has half the calories and has a smaller impact on your blood sugar levels, the American Diabetes Association recommends subtracting half the grams of maltitol and all the grams of fiber from the total carbohydrates. The grams of available carbohydrates obtained from this calculation should be used to track your carbohydrate intake.
Dark Chocolate
A serving of 1 oz., or 30 g, of dark chocolate containing 60 to 69 percent cocoa, or about three squares, provides 174 calories, 15.7 g carbohydrate, 2.4 g fiber and 13.3 g available carbohydrate, whereas the same serving of dark chocolate, with 70 to 85 percent cocoa, contains 179 calories, 13.8 g carbohydrate, 3.3 g fiber and only 10.5 g available carbohydrate. You can consume up to three squares of dark chocolate, ideally containing more than 70 percent cocoa, to satisfy a chocolate craving without impairing your diabetes control.
Unsweetened Cocoa Powder
A tablespoon of unsweetened cocoa powder provides 12 calories, 3.1 g carbohydrate, 1.8 g fiber and only 1.3 g available carbohydrate. It can be a good way to satisfy a chocolate craving without impacting your blood sugar levels. For example, you can mix one to two tablespoons of unsweetened cocoa powder in hot water or a small amount of warm milk and sweeten with your favorite low-calorie sweetener for a sugar-free hot cocoa. You can also add cocoa powder to cottage cheese, yogurt or even oatmeal for a chocolaty touch.
Chocolates To Avoid
Some types of chocolate should be avoided by diabetics because of their high sugar and carbohydrate content. For example, white chocolate contains a lot of sugar and a 1 oz. serving provides 17.8 g carbohydrates and no fiber, which is about double the amount of carbohydrates found in dark or sugar-free chocolate. Two peanut butter cups contain 24.9 g carbohydrates, a small 1.4-oz. chocolate bar made with rice cereals contains 23.9 g carbohydrates and 1/4 cup of chocolate-covered almonds candies provides 25.4 g carbohydrate.
