Would KitKat Be A Good Option for Diabetics?

As a diabetic, you may have asked yourself whether you can enjoy sweet treats like a KitKat.

While it’s normal to crave something sweet occasionally, it’s important to know that not all foods are created equal when it comes to blood sugar management.

Here you’ll learn why KitKat is not a good option for people with type 2 diabetes or prediabetes and discover one key step to improve your health while still enjoying a satisfying treat and a sustainable way of eating.

KitKat Nutrition Facts

Let’s start by looking at the nutrition facts of a KitKat.

A standard KitKat (4-finger bar, 1.5oz/42g) contains:

• Carbohydrates: 28g
• Sugar: 23g
• Fiber: <1g
• Fats: 11g (7g saturated)
• Calories: 210

Let’s put this into perspective.

Here at DMP, we’ve been helping people for more than a decade to achieve normal blood sugar levels. To do that, we encourage a low carbohydrate eating plan—as it reduces glucose and insulin impact, which boosts metabolism and changes diabetes health.

If your daily intake of carbs is between 50-100g per day (recommended), a single KitKat uses up nearly a third—or more—of that allowance.

Worse yet, 23g of the carbs in KitKat come from pure sugar, which can cause a significant blood sugar spike, a key driver of worsening insulin resistance.

KitKat Ingredients: SUGAR, wheat flour, cocoa butter, chocolate, lactose (milk), vegetable oil (palm oil, palm kernel oil), skim milk, milk fat (and 2% or less of several other ingredients).

Notice the first ingredient is sugar, which means KitKat is mostly sugar, and we can see that clearly indicated by those 23g of sugar!

Refined carbohydrates and added sugars are the worst types of carbohydrates for disrupting blood sugar control.

Consuming high-sugar foods like KitKat not only contributes to these blood sugar spikes but can also increase cravings for more sugary foods, making it harder to stick to a healthy eating plan.

The Impact of Blood Sugar Spikes

When you eat something high in sugar, your blood sugar rises quickly, forcing your pancreas to release insulin to bring it back down. That’s normal, as insulin is the hormone that helps the glucose/sugar get out of the bloodstream and into the cells throughout your body.

Over time it becomes a problem. The frequent blood sugar spikes can contribute to worsening insulin resistance, weight gain, and an increased risk of complications like nerve damage, heart disease, and kidney disease.

With type 2 diabetes or prediabetes, eating high-sugar foods works against your efforts to lower your A1c and achieve better health outcomes.

So, What About KitKat ‘Occasionally’?

You may wonder: But what if I have a KitKat occasionally?

While technically possible, we don’t recommend making KitKat—or similar high-sugar treats—a regular part of your diet.

Here’s why:

1. Sugar fuels sugar cravings: High-sugar foods activate reward pathways in the brain, making you crave more of them. This can derail your progress and lead to overeating.
2. Blood sugar spikes matter every time: Even an occasional spike in blood sugar from foods like KitKat can have long-term impacts on insulin sensitivity.
3. Better options exist: There are so many alternatives to satisfy a sweet craving without compromising your health. You don’t need to rely on sugary chocolate bars for enjoyment.

Better Choices for Sweet Cravings

Instead of reaching for a KitKat, which is high in refined sugars and carbs (it’s a low quality food!), here are three options that are lower in sugar, better for blood sugar management, and still delicious:

1. Dark Chocolate (70% Cocoa or Higher)
   Dark chocolate contains less sugar and more cocoa, which has been shown to have health benefits, including potential improvements in insulin sensitivity and cardiovascular health. Savor a small portion of dark chocolate to satisfy your craving.
2. Homemade Sweet Treats
   Create your own diabetes-friendly desserts using unsweetened cocoa powder, almond flour, and natural sweeteners like stevia or allulose. For example, you can make a rich chocolate mousse or decadent cheesecake that satisfies, without the sugar overload.
3. Low-Sugar Chocolate Options
   Look for chocolates labeled as “sugar-free” or “low-sugar,” made with sweeteners like monk fruit or allulose, which don’t raise blood sugar.

The Key Step: Focus on Low Carb, Nutrient Dense Eating

To truly take control of your blood sugar levels, adopting a lower carbohydrate, nutrient dense eating plan is one of the most effective steps you can take.

Research has consistently shown that reducing carbohydrate intake can lower A1c, improve insulin sensitivity, and reduce reliance on medications. Nutrient dense means choosing foods that provide you with the most amount of nutrition per serving.

High-sugar foods like KitKat lead to blood sugar spikes; lower carb nutrient-dense whole foods support steady blood sugar levels—there’s just not much of a comparison when it comes to the choice—and protecting your health!

Practical Tips for Managing Sweet Cravings

Here are three tips to help you stay on track while satisfying your sweet tooth in a way that supports your health:

1. Plan Ahead: Know when you might be tempted by sweets and have a lower carb alternative ready. Whether it’s a piece of dark chocolate or a homemade treat, preparation is key.
2. Practice Mindful Eating: When you do have a treat, eat it slowly and savor the flavors. Being mindful helps you feel satisfied with less and reduces the likelihood of overindulgence.
3. Rethink Rewards: Shift your mindset to see food as nourishment rather than a reward. Instead of turning to sweets to celebrate or de-stress, try non-food rewards like a walk, a warm bath, or reading a good book.

The Verdict: Say No to KitKat

KitKat, and other sugary snacks like it, simply aren’t a good choice for anyone with type 2 diabetes or prediabetes, who wants to lower blood sugar levels.

Their high sugar and carbohydrate content work against the goals of lowering blood sugar, improving insulin sensitivity, and achieving long-term health.

But here’s the good news: you don’t have to give up all sweets. By focusing on better alternatives and adopting a healthy low carb eating plan, you can enjoy satisfying treats while staying on track with your health goals.

Every choice you make matters, and by saying no to KitKat, you’re saying yes to better blood sugar control, fewer cravings, and a healthier future!

Sugar cravings driving you wild? Numbers out of control? Take one of our programs and get your numbers down and health back on track in just 16 weeks.

Geoff said: I am so grateful I took part in the program, for me it was truly life changing. Not only was I able to bring my blood sugar levels down from 6.6% to 5.6% whilst following your carb management plan, my readings have stayed down no matter what I eat.