Dark chocolate and diabetes: An unlikely (but beneficial) pairing

Dark chocolate and diabetes don't often show up in the same sentence, but a batch of research suggested there may be a link between the two. As a person with type 1 diabetes (T1D) and a sweet tooth, I was excited to investigate!

Multiple studies have been conducted around the relationship between the two — and the results largely contain good news for those living with diabetes. Here's what to know if you're looking to indulge.

Chewing on the research

As a person living with T1D, I'm acutely aware of fluctuations in my insulin sensitivity and resistance. Just about everything — including activity level and hormones — influences how much insulin I require.

According to the American Diabetes Association, individuals who experience insulin resistance, also referred to as impaired insulin sensitivity, "have built up a tolerance to insulin, making the hormone less effective. As a result, more insulin is needed to persuade fat and muscle cells to take up glucose and the liver to continue to store it."

Several studies have investigated the link between dark chocolate and insulin sensitivity. The conclusions indicate that the polyphenols (chemicals with antioxidant properties) present in dark chocolate are responsible for increased insulin sensitivity in study participants.

Curious to learn what "polyphenols" are, exactly? I was, too.

According to an article in Oxidative Medicine and Cellular Longevity, "Polyphenols are naturally occurring compounds found largely in fruits, vegetables, cereals, and beverages." The article discussed the relationship between polyphenols and health, suggesting that diets rich in polyphenols can help protect individuals against the development and progression of several chronic pathological conditions. These include cancer, aging, cardiovascular problems, and diabetes.

It turns out dark chocolate is an excellent source of polyphenols. The European Journal of Clinical Nutrition reported that dark chocolate contains 1,664 milligrams of polyphenols per 100 grams, making it the eighth-most polyphenol-rich food. This is a perfect excuse to go buy some from your local shop.

Choosing the chocolate

There are many ways to increase insulin sensitivity — such as through diet and exercise — but adding dark chocolate to your daily menu may be the tastiest way to decrease insulin requirements! It's good to treat yourself.

When searching for a dark chocolate bar, keep in mind that not all are created equal. Quality can vary between brands and recipes. To get the most benefit from dark chocolate and diabetes, keep these tips in mind:

Look for a high cocoa percentage. 70% or more is a good target.
Don't forget to read the nutrition label and count the carbohydrates.
Avoid dark chocolate with extra high-carb mix-ins, like caramel or peppermint. Opt for a plain dark chocolate bar or one with unsweetened nuts.

I was recently gifted a few bars of Raaka dark chocolate and thoroughly enjoyed their unique flavors. If you are interested in keeping carbohydrates low while enjoying dark chocolate, I would also suggest Lily's brand extra dark chocolate bars or baking chips (I can usually find these in my local grocery store) due to the fact they're made without added sugar.

Ready to get cooking? Here are a few recipes that can help you start incorporating dark chocolate into your diet:

Making a substitution

Instead of "prescribing" yourself a dark chocolate bar each day, consider dark chocolate as a diabetes-friendly alternative to other sweet snacks. Reach for a sweet-tooth satisfying 70% dark chocolate bar, or sprinkle a few cacao nibs on your yogurt instead of indulging in a bowl of ice cream or a sugar-packed bakery treat. Staying mindful and always practicing moderation will help you avoid any negative effects of adding dark chocolate to your diet.

I like to substitute a dark chocolate bar when making s'mores with my kids — they don't mind the difference and it helps my insulin sensitivity! And for homemade chocolate chip cookies, I make a point to use chips with high cocoa content. I think I've trained myself to prefer dark chocolate and the switch has had notable effects on my insulin requirements, which is a double win.

Looking for more nutrition tips geared toward navigating life with diabetes? Check out Health Insights on edgepark.com for more information on diabetes management.