Eat at least five small portions of dark chocolate per week can reduce the risk of developing type 2 diabetes by 21%, according to a new observational study published on Wednesday (4) in the journal The BMJ. In fact, as dark chocolate consumption increased from zero to five servings, the benefits also increased, according to the work.
Before you start devouring an entire bar of chocolate, however, know that one serving is 28 grams, and it must be dark chocolate for it to take effect—milk chocolate lovers are out of luck. THE study found that eating milk chocolate was linked to excessive weight gain over time, a key factor in the development of type 2 diabetes.
“Dark and milk chocolate have similar levels of added sugar, fat and calories, but the most important difference is that dark chocolate contains more cocoa,” says lead author Binkai Liu, a doctoral candidate in the department of nutrition at the School of Public Health. Harvard T.H. Chan.
Cocoa is the raw, least processed form of chocolate harvested from the tree Theobroma cacao. Cocoa contains the highest levels of flavanols, so the higher the percentage of cocoa listed on a dark chocolate bar’s label, the more flavanols it will contain. Flavonols act as antioxidants and reduce inflammation that can trigger or worsen chronic conditions like heart disease and diabetes.
Although the study cannot prove cause and effect, it is possible that higher levels of flavanols in cocoa could be a reason for the different impact of the two chocolates, according to Liu.
“Bioactive compounds in cocoa called flavanols have been shown in animal studies and small-scale experimental studies in humans to improve insulin sensitivity and reduce oxidative stress and inflammation, all components in the pathophysiology of diabetes,” says Nestoras Mathioudakis, co-director physician in the Diabetes Prevention and Education Program at Johns Hopkins Medicine in Baltimore.
“So it is plausible that the high flavonoid content in dark chocolate could have beneficial effects,” said Mathioudakis, who was not involved in the new study.
A growing concern about health
About 1 in 10 Americans has diabetes, and up to 95% of those have been diagnosed with type 2 diabetes, according to the U.S. Centers for Disease Control and Prevention. Globally, the news is even worse — a July 2023 study estimated there could be at least 1.31 billion cases of diabetes by 2050, up from 529 million in 2021.
Factors in this trend include lower levels of physical activity, alcohol and tobacco use, and poor diets, including an overreliance on ultra-processed foods. An observational study published in September found that every 10% increase in ultra-processed foods led to a 17% greater chance of developing type 2 diabetes.
Chocolate can easily fall into the ultra-processed category — so would a doctor really suggest that a person at risk for type 2 diabetes eat any chocolate, even if it’s dark?
“Chocolate products are sweet and contain sugar, so I don’t encourage people to consume chocolate for better glucose control, and I’m not sure I would based on this study alone,” says Mathioudakis.
“I would suggest alternative sources, especially dark red fruits like blueberries, blackberries and pomegranates, apples and tea,” he adds. “Red wine contains flavanols too, but again, I wouldn’t recommend wine either.”
Milk chocolate didn’t work
The new study analyzed data from three long-term studies — the original Nurses’ Health Study, the Nurses’ Health Study II and the Health Professionals Follow-Up Study. Study participants completed dietary questionnaires every four years over a 25-year period. The researchers then analyzed dark, milk and total chocolate consumption among more than 111,000 chocolate lovers.
After adjusting for dietary and lifestyle risk factors, researchers found that those who ate at least five 28-gram servings per week of any type of chocolate showed a significant 10% reduction in the rate of type 2 diabetes compared to those who rarely or never ate chocolate.0
However, when types of chocolate were considered, the data showed no significant reduction in diabetes risk when consuming milk chocolate.
People who consumed at least five weekly servings of dark chocolate had a significant 21% reduction in the risk of type 2 diabetes and did not experience the long-term weight gain seen with milk chocolate.
Choosing fruits and vegetables may be the best option
The authors point out that the study has limitations. Participants were older white adults, and chocolate consumption was relatively low. Furthermore, the results conflicted with a December 2023 study who found no benefits of cocoa consumption for diabetes.
“The authors themselves reference a large randomized controlled trial that gave 21,000 people 500 milligrams of cocoa flavanols, and this reduced the risk of death but did not reduce the risk of diabetes,” says Mathioudakis.
“They are not clear about why their study is not aligned with that randomized controlled trial,” he added. “We need more randomized controlled trials.”
There is another concern as well, according to Mathioudakis. Recent studies have found that dark chocolate and similar cocoa products are contaminated with lead and cadmium, two neurotoxic metals that are linked to cancer, chronic disease or reproductive and developmental problems, especially in children. Organic versions of dark chocolate had some of the highest levels, likely due to industrial pollution in developing countries where cocoa trees are grown.
What is the conclusion? If you’re not a fan of chocolate, it’s probably best to opt for flavonoid sources in fruits and vegetables and leave the sweets aside, according to Mathioudakis. However, if you can’t live without a piece of chocolate, try keeping it to one ounce of dark chocolate a few times a week.
“For anyone who loves chocolate,” says Liu, “this is a reminder that making small choices, like opting for dark chocolate over milk chocolate, can make a positive difference to your health.”
Are you stressed? Drink made with cocoa can help, study says
This content was originally published in Dark chocolate can reduce the risk of type 2 diabetes, suggests a study on the CNN Brasil website.
Source: CNN Brasil
I am an experienced journalist and writer with a career in the news industry. My focus is on covering Top News stories for World Stock Market, where I provide comprehensive analysis and commentary on markets around the world. I have expertise in writing both long-form articles and shorter pieces that deliver timely, relevant updates to readers.
