Dark Chocolate May Help Lower the Risk of Diabetes — Here Are Tips From a Dietitian

Dark chocolate is beloved by many. And the good news is that it also has some health benefits. This is because its active ingredient, cocoa, contains flavanols, a powerful type of antioxidant. Cocoa also contains fiber and minerals, such as iron, zinc, magnesium, phosphorus, and selenium. 

But what if you have diabetes? Since people with diabetes are typically told to limit sugars, you may wonder whether dark chocolate is OK to eat. And it is. There’s even evidence that dark chocolate can help with diabetes. Let’s dive into the research to understand how.

Is dark chocolate good for diabetes?

Dark chocolate can be a good food choice for people who have diabetes if you eat it in moderation. It’s a low-sugar food compared to many other sweets. One ounce of 72% dark chocolate has 8 g of added sugar. (The same amount of milk chocolate has about 12 g of added sugar.)

And dark chocolate may have some diabetes-specific health benefits. 

Some research suggests that the flavanols in dark chocolate may help reduce the risk of developing Type 2 diabetes. But it’s important to note that other studies haven’t reached the same conclusion, so more research is needed here. 

There’s more robust evidence to suggest that dark chocolate may be able to help manage diabetes if you have it.   

But before we take a closer look below at the ways dark chocolate may benefit diabetes, it’s important to note that dark chocolate on its own isn’t a way to prevent or manage diabetes. Getting regular exercise, maintaining a comfortable body weight, limiting added sugars, and eating a diet rich in fruits, vegetables, and whole grains all play an important role.

It increases insulin sensitivity

Most of dark chocolate’s potential benefits are linked to plant compounds called flavanols, a type of antioxidant. And research suggests that the flavanols in dark chocolate may improve insulin sensitivity. This refers to how well your body uses insulin to regulate blood sugar levels. 

Dark chocolate may improve insulin sensitivity by:

• Helping your beta cells work better: Beta cells, located in your pancreas, are responsible for producing insulin.

• Improving how your body breaks down glucose: Glucose is sugar from carbohydrates. It’s your body’s primary source of energy.

• Reducing oxidative stress: Oxidative stress happens when free radicals build up in your body and damage cells. This cellular damage is a main cause of insulin resistance (when the body’s cells don’t respond properly to insulin). 

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• Healthy dark chocolate snacks: Yes, certain chocolate snacks can be part of a nutritious and balanced diet. Here are some ideas. 

• Dark chocolate and heavy metals: Dark chocolate may contain trace amounts of cadmium and lead. It’s still considered safe for adults to eat small amounts. But here’s what to know.

• Healthy snacks to try if you have diabetes: Pairing high-fiber foods with a protein source provides a nutrient-dense snack that will help keep blood sugar levels stable.

Having better insulin sensitivity helps prevent diabetes. It can also help you manage diabetes if you already have it. 

It may lower blood pressure

People with diabetes are twice as likely to develop high blood pressure compared to people who don’t have diabetes. This is because high blood sugar is common in people with diabetes. And having high blood sugar can damage the lining of your blood vessels. This can lead to stiffer blood vessels, which increases blood pressure. 

The research on dark chocolate’s effect on blood pressure is still emerging. Earlier data summarized by the American Heart Association (AHA) suggests that dark chocolate may be useful in both preventing and managing high blood pressure. And some small studies link dark chocolate and lower blood pressure in healthy people and in people with prediabetes. But an analysis of studies involving people with diabetes didn’t find a link between dark chocolate and lower blood pressure. 

How might dark chocolate impact blood pressure? It’s likely because flavanols support the health of the lining of blood vessels and produce nitric oxide in the body. Nitric oxide is a gas that can help blood vessels open up. This leads to lower blood pressure. But more research is needed to learn about the link between dark chocolate and blood pressure. 

It contains fiber

Unlike many other sweets, dark chocolate contains fiber, with about 3 g of fiber per ounce. Fiber has many health benefits, including the ability to help regulate blood sugar levels. It does this by slowing the absorption of sugar into your bloodstream. Keeping blood sugar levels stable is important for people with and without diabetes.

Best dark chocolate for diabetes

While dark chocolate can provide some health benefits, the type and amount you eat matters. It helps to remember that dark chocolate is high in flavanols, whereas other types of chocolate are not. Here are four things to look out for when choosing a dark chocolate:

• 70% cocoa or higher: Dark chocolate comes in different percentages of cocoa (or cacao, the unprocessed version of cocoa). This percentage tells you the amount of the cocoa solids in the chocolate. The higher the percentage of cocoa, the more antioxidants it will contain. Higher cocoa percentages also tend to provide more minerals and less sugar. The ingredients list may say “cocoa” or “cacao.” They’re nearly the same thing, except that cacao is slightly less processed than cocoa.

• Low in sugar: Try to aim for dark chocolate with under 8 g of sugar per ounce.

• Minimal ingredients: The best dark chocolate is free of additives like artificial flavors or preservatives. So take a look at the label. Choose dark chocolate whose ingredients are cocoa, cocoa butter, and sugar — and not much else. 

• What it is paired with: Just because a food contains dark chocolate doesn’t automatically make it a nutritious choice. Try to avoid chocolate-covered jelly or gummy candies, pretzels, marshmallows, or sweetened dried fruit.  

Pay attention to portion size. Sticking to about an ounce per day (28 g) is a good rule of thumb. This is because dark chocolate contains:

• Sugar, and can lead to blood sugar spikes if you consume high amounts

• Fat

• Calories

• Caffeine

• Trace amounts of heavy metals

Tips for adding dark chocolate to your diet

There are many ways to enjoy dark chocolate as part of a nutritious  and balanced diet. Here are some ideas:

• Make dark chocolate-covered fruits, such as strawberries, oranges, and apple slices. If you choose low-glycemic fruits, they won’t raise your blood sugar as much as higher-glycemic ones. 

• Mix raw cacao powder — the unprocessed version of cocoa — into your oatmeal. 

• Stir dark chocolate shavings or cacao nibs into yogurt.

• Make healthy hot chocolate by mixing raw cacao powder into warmed milk of choice. You can add a touch of natural sweetener like maple syrup. 

• Stir some melted dark chocolate — or use cacao powder — into hot coffee for a healthier homemade mocha.

• Swap out milk chocolate chips for dark chocolate chips when baking.

• Enjoy dark chocolate-covered nuts like almonds, peanuts, and pistachios. 

• Enjoy a square or two of plain dark chocolate as a snack or with a meal. 

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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