Dark chocolate linked to lower risk of type 2 diabetes, study says

Dark Chocolate and Diabetes: Exploring the Connection #

Eating at least five small servings of dark chocolate each week may lower the risk of developing type 2 diabetes by 21%. As dark chocolate intake increased from none to five servings, the benefits also rose. However, moderation is key, with a recommended serving size of 1 ounce, making only dark chocolate effective—milk chocolate lovers may not witness the same advantages. Milk chocolate consumption was linked to excessive weight gain, a critical factor in developing type 2 diabetes.

Dark and milk chocolate have similar levels of added sugar, fat, and calories, but dark chocolate has more cacao. Cacao, the raw and less-processed form of chocolate, contains high levels of flavanols. The greater the cacao percentage on the dark chocolate label, the more flavanols it contains. Flavanols act as antioxidants and reduce inflammation, potentially improving insulin sensitivity and reducing oxidative stress.

About 1 in 10 Americans have diabetes, with up to 95% diagnosed with type 2 diabetes. Globally, there could be at least 1.31 billion cases of diabetes by 2050, up from 529 million in 2021. Drivers include lower physical activity, alcohol and tobacco use, and poor diets, including ultraprocessed foods. While chocolate can be ultraprocessed, there is hesitation to recommend it for glucose control despite the study findings.

Research based on long-term food questionnaires over 25 years analyzed chocolate consumption among over 111,000 participants. It found a significant 10% lower rate of type 2 diabetes with at least five 1-ounce servings weekly of any chocolate. However, no significant reduction was seen with milk chocolate. Dark chocolate consumers showed a significant 21% lower risk of type 2 diabetes without long-term weight gain.

Despite these findings, limitations exist. Conflicting results with past research are noted, and contamination with lead and cadmium in dark chocolate poses health risks. For non-chocolate lovers, opting for fruits and vegetables high in flavonoids may be better. For those who love chocolate, “making small choices, like choosing dark chocolate over milk chocolate, can make a positive difference to their health.”