Walnuts (1 Nut) and Sweet or Dark Chocolate (1 Serving (41g))

Reduce the chocolate portion and pre-portion it: try 1–2 small squares of dark chocolate with a handful of walnuts rather than eating from the package.

Choose darker chocolate with less added sugar (for example, 85% cacao or higher) and compare labels for total sugar per serving.

Eat chocolate and walnuts after a balanced meal that includes protein, non-starchy vegetables, and fiber, rather than as a stand-alone snack on an empty stomach.

Pair the chocolate with an unsweetened protein-rich food such as plain Greek yogurt or cottage cheese; avoid sweetened yogurt, honey, or dried fruit additions.

Avoid chocolate products with caramel, nougat, cookie pieces, syrups, or sweetened coatings, which can raise the glucose response more than plain dark chocolate.

Take a gentle 10–20 minute walk after eating, and use your glucose readings to identify the portion size and timing that work best for you.