Chocolate is a high-fat, high-sugar, high-calorie food—something that Diabetic Cooking Magazine would never encourage those with diabetes to eat regularly. That being said, dark chocolate has properties that may be beneficial to your health when consumed occasionally, in moderation, and when your overall diet is balanced and healthy.

Why dark chocolate and not milk chocolate or white chocolate? Dark chocolate often contains 60 to 70 percent cocoa; in contrast, milk chocolate contains only 20 to 30 percent. Plant-based foods, such as cocoa, are rich in flavonoids (natural antioxidants), which are thought to protect the body from cell damage as well as provide a variety of health benefits. Recent studies indicate that flavonoid-rich dark chocolate may help prevent LDL, or “bad,” cholesterol from causing plaque buildup in the heart’s arteries and possibly lower blood pressure for those with hypertension.

What about the saturated fat in dark chocolate? The saturated fat in dark chocolate comes from cocoa butter and is comprised of equal parts oleic acid, stearic acid, and palmitic acid. Oleic acid is a heart-healthy monounsaturated fat also found in olive oil. Research indicates that stearic acid neither raises nor lowers bad cholesterol levels. Only palmitic acid seems to elevate bad cholesterol. The good news: It only makes up a third of the fat calories in chocolate.

Should dark chocolate be a regular part of a healthy diet? Let’s be clear: Chocolate is not health food. It‘s high in fat and calories (a 1-ounce bar has about 170 calories and 12 grams of fat), and should not replace healthy food choices. A diet rich in fruits, vegetables, whole grains, and lean meats that controls fat and carbs is still the best, most healthful way to manage your diabetes. But for the occasional craving for something special, a small piece of dark chocolate goes a long way in rewarding and satisfying the sweet tooth. Be sure to take into account the calories, carbs, and fat as part of your individualized eating plan.

When can I eat dark chocolate? Eat it as an occasional special treat and in moderation. The less the better. We suggest lighting some candles, settling into a warm bath, closing your eyes, and letting a small piece melt on your tongue—ahh, heaven.