You may have once thought that having diabetes prohibits you from enjoying desserts and sweets. Fortunately, this isn’t true—some foods previously thought of as “off limits” are actually recommended due to their health benefits! Consider the facts on chocolate.

Chocolate comes from the seed of the cacao tree, which has been cultivated for more than 3,000 years in Mexico and in Central and South America. The seeds are fermented to develop the chocolate flavor. They’re then ground to cocoa mass, which is liquefied and usually combined with other ingredients such as cocoa butter, milk solids, and sugar.

Chocolate contains antioxidants called flavonoids. Researchers have concluded that the quality and quantity of flavonoids in chocolate is relatively high when compared to other foods rich in antioxidants. In terms of chocolate, cocoa powder rates the highest in antioxidant activity; dark chocolate is second-best, and milk chocolate comes in third. According to the Chocolate Manufacturers Association, dark chocolate contains about eight times more antioxidants than in strawberries.

Research indicates that chocolate’s antioxidant activity can help to reduce both blood pressure and LDL (bad) cholesterol and may improve insulin sensitivity. A recent study published in European Heart Journal followed 19,357 people between the ages of 35 and 65 for at least 10 years, and found that those who ate the most chocolate had lower risk of heart attack, reduced risk of stroke, and lower blood pressure compared to those who ate the least amount of chocolate.

When choosing chocolate, look for the dark kind with at least 70% cocoa content. Instead of just adding it to your diet, replace the empty calories of pretzels or crackers with 1 ounce of dark chocolate 1 to 2 days per week. Or, indulge in this tempting recipe for Luscious Cocoa Creme.

Luscious Cocoa Creme

1 envelope unflavored gelatin 1/4 cup cold water 1/2 cup sugar 1/3 cup unsweetened cocoa powder 1/2 teaspoon ground cinnamon 3/4 cup fat-free (skim) milk 1/2 cup part-skim ricotta cheese 11/2 teaspoons vanilla 1/2 cup light whipped topping Fresh strawberries and additional whipped topping (optional)

1. Sprinkle gelatin over water in small bowl; let stand 2 minutes to soften.
2. In small saucepan combine sugar, cocoa and cinnamon; stir in milk. Cook over medium heat, stirring constantly until mixture is very hot. Add gelatin mixture, stirring until gelatin is completely dissolved; pour mixture into medium bowl. Refrigerate until mixture is slightly cold. Do not allow to gel.
3. Blend ricotta cheese and vanilla in blender or food processor until smooth; then stir into whipped topping. Gradually fold into chocolate mixture; immediately pour into 2-cup mold. Cover; refrigerate until firm, about 2 to 3 hours. Unmold onto serving plate. Serve with strawberries and additional whipped topping, if desired.
Makes 4 servings

Nutritions per Serving:
Calories 198, Total Fat 4g,
Saturated Fat 2g, Protein 6g,
Carbohydrate 36g, Cholesterol 10mg, Dietary Fiber <1g, Sodium 84mg

Dietary Exchanges:
1/2 Fat, 2 1/2 Starch