The Dark Chocolate Mistake That’s Spiking Your Blood Sugar, According to an Endocrinologist

There are some foods that you know are going to lead to a sugar high followed by a major crash. A mid-day Frappuccino, candy or a cupcake you just couldn’t resist are three prime examples. Sometimes, it’s totally worth it. What’s life without enjoying some sweet treats now and then?

If you’re someone who craves something sweet every day, such as in the late afternoon or after dinner, it’s helpful to have some foods on hand that will satisfy your sweet tooth without completely wreaking havoc on your blood sugar. For many people, dark chocolate has become a perfect fix.

Related: This Is the #1 Best Habit for Blood Sugar Balance, According to an Endocrinologist

Indeed, dark chocolate won’t spike blood sugar as much as milk chocolate, but it’s also important to know what to look for when shopping for dark varieties. Otherwise, it might not be supporting your blood sugar levels as much as you assume. 

Parade talked with an endocrinologist about a common mistake many people make when it comes to dark chocolate. Plus, more tips on how to satisfy your sweet tooth without spiking your blood sugar.

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Why Maintaining Stable Blood Sugar Is Important for Everyone

Think only people with diabetes need to watch their blood sugar? Think again. Dr. Lucy Esteve, MD, an endocrinologist at Texas Diabetes and Endocrinology in Austin, Texas, says that maintaining stable blood sugar is beneficial for everyone.

She explains that in the short-term, blood sugar highs and lows can lead to symptoms such as fatigue, dizziness, blurry vision, shakiness, brain fog, confusion and irritability. If you experience any of these symptoms regularly and don’t know why, there’s a good chance that it could be connected to your blood sugar.

“In the long term, chronic fluctuations in blood sugar levels can lead to inflammation and damage to the blood vessels and nerve endings, which increases the risk of heart disease, stroke and neuropathy,” Dr. Esteve says. Scientific research has even shown a connection between glucose extremes (aka fluctuating blood sugar levels) and cognitive impairment. 

Dr. Esteve adds that repeated spikes in blood sugar can also lead to type 2 diabetes, another reason why maintaining stable blood sugar is important. 

Related: Here’s Exactly What Happens to Your Blood Sugar When You Eat Dark Chocolate

How To Enjoy Chocolate Without Spiking Blood Sugar

Here’s the good news: Maintaining stable blood sugar doesn’t mean never getting to enjoy sweet foods—including chocolate. If you do want to enjoy something chocolatey without spiking your blood sugar, the key is to choose dark chocolate instead of milk chocolate.

In one scientific study, dark chocolate was successfully used to slow the progression of type 2 diabetes. Researchers credit this to dark chocolate’s high amount of flavonoids, which are antioxidants that help protect against inflammation. 

“Because dark chocolate contains much more cocoa and less added sugar or milk, it causes a much slower and smaller rise in blood sugar compared to milk chocolate,” Dr. Esteve explains.

But there’s one common mistake many people make when choosing dark chocolate: Not choosing a chocolate with a high enough percentage of cacao. Just because a chocolate is labeled as “dark chocolate” doesn’t mean it won’t spike blood sugar. 

Instead of trusting clever marketing claims on the package, Dr. Esteve says to choose a chocolate that specifically has at least 70% cacao. If it’s lower than that, it’s going to impact your blood sugar more than you want it to.

Related: What To Know About the Optimal Range Your Glucose Should Be In—and How To Get It Checked

Other Ways To Satisfy a Craving for Something Sweet Without Spiking Blood Sugar

Regardless of what type of sweet food you like, the best way to enjoy it while minimizing its impact on your blood sugar is to pair it with other foods that contain protein, fiber and unsaturated fats. This, Dr. Esteve says, will slow the absorption of the sugar. 

“One example of this is pairing berries with nuts and cheese or yogurt,” she explains, saying that while the berries are naturally sweet, they also contain fiber, which slows the absorption of the sugar. Nuts are high in fiber as well as unsaturated fats, which again helps slow the absorption of the sugar from the berries. As for the yogurt and cheese, while these foods don’t contain fiber, they do contain fats, which help blunt the sugar’s impact. 

If you know you’re going to want something sweet in the afternoon, eat it after your lunch instead of on its own later in the day. This is another way to put Dr. Esteve’s advice into practice.

It bears repeating that being mindful of your blood sugar doesn’t mean never getting to enjoy sweet foods. It just requires being a little more strategic about what you pair it with. And when a craving for chocolate hits, stick to a bar that’s at least 70% cacao. That way, you can satisfy your craving without experiencing a crash later.

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Sources

• Dr. Lucy Esteve, MD, endocrinologist at Texas Diabetes and Endocrinology in Austin, Texas.
• Davis, D. A. and Ferdous, F. (2025). Glucose Extremes and Cognitive Function: A Review of the Neurological Impacts of Hypoglycemia and Hyperglycemia in Type 1 Diabetes. Diabetes Spectrum. 38(5):561-571.
• Raza Shah, S., Alweis, R., Issa Najim, N., et al. (2017). Use of dark chocolate for diabetic patients: a review of the literature and current evidence.Journal of Community Hospital Internal Medicine Perspectives. 7(4):218-221.