Sweet or Dark Chocolate (1 Bar (1.45 Oz)) and Sweet or Dark Chocolate (1 Bar (2.2 Oz))

Keep the chocolate portion small (for example, 1–2 squares) and avoid eating it on an empty stomach.

Choose darker chocolate with little or no added sugar, and compare labels for total added sugars per serving.

Eat chocolate after a balanced meal rather than as a standalone snack; include protein, non-starchy vegetables, and healthy fats in that meal.

Pair a small chocolate serving with plain Greek yogurt, almonds, or chia pudding instead of eating it alone.

Avoid combining chocolate with other sugary foods or drinks, such as sweetened coffee beverages, desserts, or juice.

Take a 10–20 minute easy walk after eating chocolate, and use your glucose-response data to identify the portion and timing that work best for you.