Is Dark Chocolate Almond Milk a Healthy Choice for Diabetics?

An Overview of Dark Chocolate Almond Milk for Diabetics

Dark chocolate is often touted as a healthier dessert option, but is dark chocolate almond milk actually a smart choice for people with diabetes? With its sweet flavor and creamy texture, it may seem like an indulgent treat to avoid.

However, dark chocolate almond milk can provide some surprising benefits thanks to its high content of cocoa flavanols and low glycemic impact. When consumed in moderation as part of a balanced diet, it can be worked into a diabetes-friendly lifestyle.

In this article, we’ll explore the pros and cons of drinking dark chocolate almond milk with diabetes. We’ll look at its nutritional profile, how it affects blood sugar, and tips for enjoying it as part of a healthy diet.

The Potential Benefits of Dark Chocolate Almond Milk

Here’s a look at some of the key perks associated with high-quality dark chocolate almond milk:

Rich in Flavonols

Dark chocolate contains flavanols like epicatechin, catechin, and procyanidins. These plant compounds have antioxidant and anti-inflammatory effects that promote heart health and may help manage diabetes.

High in Healthy Fats

The combination of dark chocolate and almond milk provides monounsaturated and polyunsaturated fats that support heart health. It’s low in saturated fat.

Contains Key Vitamins and Minerals

Dark chocolate almond milk provides nutrients like vitamin E, magnesium, calcium, and potassium. Magnesium is involved in regulating blood sugar.

Low Glycemic Index

Made with minimal added sugar and the fat content of almond milk, dark chocolate almond milk has a low impact on blood sugar levels.

Provides Antioxidant Effects

The cocoa flavanols have antioxidant properties that may help lower inflammation and oxidative stress associated with diabetes complications.

Nutritional Profile of Dark Chocolate Almond Milk

The exact nutrition facts can vary by brand, but a typical 8oz serving (240ml) of unsweetened dark chocolate almond milk contains:

• Calories: 90-120
• Fat: 2.5-5g
• Saturated fat: 0.5-1g
• Carbs: 15-22g
• Sugar: 0-10g
• Fiber: 2-4g
• Protein: 1-3g

When choosing a product, look for options with at least 45% cocoa content, minimal added sugars, and no unnecessary thickeners or stabilizers.

How Dark Chocolate Almond Milk Impacts Blood Sugar

For people with diabetes, keeping blood sugar levels stable is key. So what’s the glycemic impact of pairing dark chocolate with almond milk?

The Role of Cocoa Flavanols

Research indicates the flavanols in cocoa and dark chocolate may support healthy blood sugar regulation. Epicatechin appears to mimic and enhance insulin activity in the body.

Benefits of Almond Milk

Unsweetened almond milk is very low glycemic and provides blood sugar-friendly monounsaturated fats. This helps mitigate glycemic response when paired with cocoa.

Low Glycemic Index

Together, the combination of cocoa and almond milk results in a drink with a glycemic index of just 15-25. For reference, pure sugar has a GI of 65.

So while not sugar-free, dark chocolate almond milk has a relatively gentle effect on blood glucose levels.

Incorporating It into a Diabetic Diet

Dark chocolate almond milk can be part of a healthy diet for diabetes, but proper portion control and pairing with other nutritious foods is key. Here are some tips:

Watch Portions

Stick to a 1 cup (240ml) serving or less per sitting. Larger amounts drive up calories, carbs, and fat fast.

Pair with Protein and Fiber

Drinking it with high protein and fiber foods helps manage blood sugar response. Some options are nuts, chia seeds, or a veggie omelet.

Choose Unsweetened

Skip flavored, sweetened varieties and choose unsweetened to limit sugar content.

Count Toward Daily Carbs

Don’t forget to tally its 15-20g carbs toward your daily carb allowance.

Enjoy as Dessert

Sipping it after a balanced meal full of protein, fat and veggies limits blood sugar spikes.

Potential Downsides to Be Aware Of

Before adding dark chocolate almond milk to your diet, consider some potential drawbacks:

Easy to Overdo Sugars and Calories

The sweet taste means it’s easy to consume excess calories and carbs if you aren’t careful with portions.

May Trigger Sweet Cravings

The sweet flavor and creamy texture may increase cravings for other sweets and treats.

Contains Oxalates

Almonds contain oxalates, compounds that can contribute to kidney stone formation which is already a risk for some diabetics.

Allergies to Tree Nuts

Those with tree nut allergies will need to avoid almond-based chocolate milk.

Healthier Ways to Enjoy Dark Chocolate with Diabetes

If you want the antioxidants of cocoa without all the almond milk, here are some other diabetes-friendly ways to work dark chocolate into your diet:

Dark Chocolate Bars

Snack on a small square of 85% cacao or higher dark chocolate to control portions.

Cocoa Powder

Add a tsp of unsweetened cocoa powder to yogurt, oatmeal, or smoothies.

Chocolate Smoothies

Blend cocoa powder with peanut butter and banana for a nutrient-rich smoothie.

Dark Chocolate Trail Mix

Melt dark chocolate chips and combine with nuts and seeds for a fiber-filled trail mix.

Chocolate Avocado Pudding

Mix cocoa powder into avocado, vanilla, and stevia for a creamy, sugar-free chocolate pudding.

Key Takeaways on Dark Chocolate Almond Milk and Diabetes

Dark chocolate almond milk can be incorporated into a healthy diet for diabetes in moderation. The combination of cocoa flavanols and almond milk provides a low glycemic, nutrient-rich beverage.

However, portions must be monitored as it’s easy to overdo the carbs and calories. When consumed alongside other blood sugar friendly foods as part of a balanced eating plan, dark chocolate almond milk can be an occasional treat for those managing diabetes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.