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The impact of cocoa consumption on blood sugar

ChocolateAndBloodSugar

Impact of Cocoa Consumption on Blood Sugar

Researchers continue to make positive findings about cocoa consumption and our health. A recent study found that chocolate consumption positively affects people’s blood sugar, helping to lower it and reducing the risk of heart disease.

Before diabetics and those at high risk of diabetes and heart disease start cheering, we must examine how cocoa consumption works and how much chocolate to eat.

Chocolate and healthy Blood Sugar Levels

We all know that most chocolates contain sugar and saturated fat. Therefore, large portions will make controlling your weight or managing blood sugar and cholesterol more difficult. Since one chocolate can contain up to 100g of sugar, it’s critical to control how much we eat, especially if we are diabetic or at risk.

However, should we abstain from eating chocolate? According to the results of one study, the answer is no. The 19 postmenopausal women in a randomized controlled trial were given 100 g of chocolate in the morning, the evening, or none over two weeks without giving up on any other foods they typically eat.

Researchers found that the groups eating chocolate in the morning reduced their calorie intake by around 300 calories, and their waist circumference dropped by 1.7%. Those who ate the chocolate in the evening reduced it by about 150 calories. Even though there was no difference in the body weight between any of the groups in the study, both groups of women eating chocolate reported a decreased desire for sweets and hunger.

Additionally, the study showed that even though they were eating milk chocolate with higher sugar levels than dark chocolate, those eating chocolate in the morning had reduced their fasting blood glucose levels by 4.4%. Another positive benefit of the chocolate-eating group was the increased diversity of gut microbe.

How Does Cocoa Work to Impact Blood Sugar?

The theory behind the favorable fasting blood glucose is that chocolate slows down carbohydrate digestion and absorption by improving glucose homeostasis. According to researchers at the Spanish University of Murcia, cocoa could decrease the rate and extent of macronutrient digestion by binding to and irritating digestive enzymes. Slowing down the rate of digestion is vital in preventing large blood glucose spikes after meals. 

The polyphenol-rich composition of cocoa appears to positively affect several areas of our health, including encouraging a healthier gut microbe, slower digestion, and a weight-neutral impact.

The Role of Dark Chocolate

Now, for those with type 2 diabetes, you may think that you must stop eating chocolate altogether. Fortunately, studies have shown that eating small amounts of dark chocolate has several health benefits. These include reducing the danger of getting heart disease and insulin resistance.

The components in a square of dark chocolate that are good for you include antioxidants that help the body use insulin more efficiently, helping to control blood sugar. Therefore, people with type 2 diabetes can control their blood sugar levels naturally by helping the body build insulin. The result is that these people with diabetes may help stave off insulin resistance.

People with diabetes also have a higher risk of heart disease. However, flavonols in cocoa are an antioxidant compound that’s invaluable for protecting the heart. According to one review, the higher the flavonols in the chocolate, the more effective it is at decreasing blood pressure, which people with high blood sugar can benefit from.

The impact of cocoa consumption on blood sugar Discover how cocoa consumption can positively impact blood sugar levels and contribute to overall health. Learn about the benefits of dark chocolate for controlling blood sugar, reducing the risk of heart disease, and choosing the right cocoa products. Explore ways to incorporate cocoa into your diet for optimal health. 1

Choosing the Right Cocoa Product for Controlling Blood Sugar

It’s imperative to pick the right chocolate for your health, especially if you need to control your blood sugar. The best chocolate is dark chocolate, but the word “dark” on the packaging doesn’t mean it’s healthier. The reason is that even chocolate with 30% cocoa is sometimes labeled dark.

Look for chocolate with at least 70% cocoa content; most manufacturers clearly state the cocoa content on the packaging. It’s also important to check the sugar content of the dark chocolate you intend to buy to help keep your carbohydrate intake in check. According to the experts, all chocolate has carbs, even unsweetened dark chocolate for baking purposes.

The determined amount of carbs you can consume in a snack to control blood sugar is 15 to 30 grams. Usually, about a square of 70% dark chocolate will contain about 14 grams.

However, you must also watch for other added sugary ingredients in your chocolate. Limit your sugar intake to 8 grams per 28 grams of chocolate. Add-ins that increase the sugar content include toffee, caramel, etc. The add-ins like nuts, almonds, chilis, salt, black pepper, etc., don’t add extra sugar. Almonds appear also to help control the rise of blood sugar. Ongoing studies aim to show more health benefits of adding almonds and cocoa to the diet, which can help with calorie intake and reduce the risk of heart disease.

Eating sugar-free cocoa treats is the best option for controlling your blood sugar. Include cocoa nibs and sugar-free cocoa powder in your diet for their delicious chocolate flavor without the fear of carbs. Another plus to consuming cocoa in its purest form is increasing your intake of vital minerals like magnesium. People with type-2 diabetes often have magnesium deficiency because they pass urine more frequently.

How to Include Cocoa Into Your Diet

About 28 grams of rich dark chocolate should satisfy your longing for a sweet treat while providing you with all the best benefits of cocoa while ensuring you have a low intake of calories, saturated fat, carbs, and sugar.

For example, suppose you sprinkle 28 grams of cacao nibs on nonfat, unsweetened yogurt. In that case, the benefits include a low-carb intake of 10 g,  9 g of fiber that helps regulate blood sugar, and 4 g of protein to help you feel full longer since it slows digestion. The yogurt serving will also provide proteins and probiotics, which studies show may help lower long-term blood sugar averages.

Alternate your diet by having a shake every other day with a tablespoon or two of unsweetened cocoa powder for breakfast. That way, you get all its benefits and no added sugar. If you want your cocoa powder sweetened, even artificial sugars can spike blood sugar, so check that the carb serving is lower than 30 g per serving.

Finally, for those who prefer to eat a piece of chocolate for its hypoglycemic and heart benefits, the best is to opt for the darkest chocolate possible with regular sugar, as long as you eat it in moderation.

Therefore, diabetes and cocoa can co-exist as long as you implement the knowledge gained from research. Since research is ongoing, we still have much to learn about cocoa’s benefits.

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