- A new study suggests that eating dark chocolate is associated with a significantly reduced risk of type 2 diabetes.
- Milk chocolate was not associated with a risk of type 2 diabetes, but was instead associated with excessive weight gain over time.
- Replacing dark chocolate with milk chocolate may have positive health effects, but experts say moderation is key.
- The best way to reduce your risk of type 2 diabetes is to follow a healthy eating pattern that is low in refined carbohydrates and sugar, and to exercise regularly.
Dark chocolate is considered a healthy indulgence; the study The powerful benefits of this nutrition also support people with type 2 diabetes.
some the study They have studied the positive effects of cocoa antioxidants on type 2 diabetes risk, but the results have been inconsistent. Few studies have compared the effects of dark chocolate to those of milk chocolate.
Observational study published online Dec. 4.
Researchers also found that milk chocolate had a minimal effect on diabetes risk. Rather, it was associated with excessive long-term weight gain, a known risk factor for type 2 diabetes.
“Our findings suggest that not all chocolate is created equal,” said lead author Liu BinkaiAs a doctoral student in the Department of Nutrition at Harvard's TH Chan School of Public Health wrote in a paper: statement.
“For chocolate lovers, this is a reminder that small choices, like choosing dark chocolate over milk chocolate, can make a positive difference to your health.”
Participants reported their diabetes status, weight, and dietary habits, including chocolate intake, over a 30-year period. All subjects did not have diabetes at the start of the study.
By the end of the study, approximately 19,000 people had been diagnosed with type 2 diabetes. Of the approximately 112,000 people who reported consuming chocolate, 5,000 developed the condition.
Compared to subjects who consumed little chocolate, subjects who consumed at least 5 ounces of chocolate per week had a 10% reduced risk of developing type 2 diabetes.
However, those who consumed dark chocolate experienced the greatest risk reduction. Each week of dark chocolate consumed reduced the risk of developing type 2 diabetes by 3%. Overall, people who consumed dark chocolate had a 21% lower risk of developing the condition.
However, milk chocolate consumption contributes to long-term weight gain, likely due to high levels of lactose and added sugars.
“What surprised us most was the stark contrast in the effects of dark chocolate and milk chocolate on diabetes risk and long-term weight management,” Binkai told Healthline.
“Despite comparable energy and saturated fat levels, dark chocolate appears to have a protective effect, perhaps due to its richer polyphenol content. This interesting difference may suggest the potential role of polyphenols in shaping health conditions. “This highlights the need for further research,” she added.
The authors say choosing dark chocolate over milk chocolate may have positive health effects. However, participants' chocolate intake was relatively low compared to the national average, the researchers noted. Therefore, these findings may not apply to people who consume large amounts of chocolate.
Additionally, Bincai noted that the researchers do not have data on the specific percentage of cocoa in chocolate, or the specific brand or quality of chocolate consumed (i.e., organic or conventional).
“To confirm these findings, further research should focus on conducting randomized controlled trials among middle-aged participants, ideally over a longer period of time. Such studies “This will help establish causal relationships and provide deeper insight into the underlying mechanisms driving these associations,” she said.
Contains dark chocolate At least 50% cocoamilk chocolate, on the other hand, has less cocoa and often has added sugar. The higher the cocoa content and the lower the sugar content, the greater the health benefits.
“Cocoa is rich in bioactive compounds such as flavan-3-ols, which have been shown to improve insulin sensitivity and exhibit antioxidant and anti-inflammatory properties. These polyphenolic compounds , may play an important role in the observed reduction in type 2 diabetes risk,” Binkai explained.
“Although dark chocolate and milk chocolate contain similar levels of saturated fat and sugar, we observed clear differences in their association with weight gain. Although the exact mechanism is still unclear, dark chocolate The polyphenols found in milk chocolate may counteract the negative effects of saturated fat and sugar on weight gain and other cardiometabolic outcomes, so this protective factor is less present or present in milk chocolate. There’s a chance you won’t,” she said.
Kelsey Costa, Mississippi State, RDNThe registered dietitian and founder of Dietitian Insights further explained that unlike milk chocolate, dark chocolate is rich in flavonoids such as epicatechin and catechin. Costa was not involved in the study.
“Although the mechanism is not completely clear, flavonoids appear to improve insulin sensitivity by enhancing endothelial (vascular cell) function, reducing oxidative stress, and regulating glucose metabolism,” Costa told Health. told Line.
“The flavonoids in dark chocolate may also inhibit certain enzymes, such as alpha-glucosidase, which breaks down carbohydrates into glucose in the small intestine. Inhibiting this enzyme slows the absorption of glucose, leading to a postprandial spike in blood sugar levels. “It may be possible to prevent this,” she said.
“These potential effects contribute to the role of dark chocolate.” reduce risk “Unlike milk chocolate, which typically contains much more sugar and fewer of these beneficial compounds, it can help prevent type 2 diabetes and promote metabolic health,” she said.
Costa explained that true dark chocolate, which has at least 70% cocoa content, is higher in antioxidants and lower in sugar compared to other forms of chocolate.
Dark chocolate comes in many forms, varying in cocoa percentage, quality, and manufacturing process. Some brands may contain unhealthy hidden ingredients or high amounts of sugar.
Despite its known benefits, dark chocolate is often high in sugar and fat and may not be the best recommendation for lowering diabetes risk. Pouya Shafipur, Marylanda board-certified family and bariatric medicine physician at Providence St. John's Health Center in Santa Monica, California. Shafipour was not involved in the study.
“It's not standardized like a drug or a specific supplement,” Shafipour told Healthline. “Can I recommend it as a treatment for diabetes?” Probably not. “Consuming 4 to 5 ounces a week as a treat in place of milk chocolate, candy, or other sweets can be a healthy snack alternative,” he said.
For people at risk for prediabetes or type 2 diabetes, Shafipour recommended limiting dark chocolate intake to 5 ounces a week.
“Insulin resistance and elevated fasting blood sugar levels are not uncommon. Everything in moderation,” he said.
Costa agreed, but said most healthy people can safely consume 1 to 2 ounces of 70% dark chocolate each day.
“Watch your calorie intake when adding dark chocolate to your diet and choose one with minimal added sugar. If it fits your budget, choose organic and fair trade varieties for a healthier and more ethical option,” she said. “Dark chocolate is most beneficial when consumed in moderation as part of a balanced, plant-rich diet.”
Simply replacing dark chocolate with milk chocolate may not be enough to reduce your risk of type 2 diabetes, especially if you have other risk factors such as genetic predisposition or high BMI.
Shafipour recommends that people at risk eat a low-carbohydrate or non-carbohydrate diet and adhere to healthy eating patterns such as the Mediterranean diet. He also recommended practicing intermittent fasting (IF) and consuming enough dietary fiber.
Most people may be okay with consuming dark chocolate several times a week. Other ideas for antioxidant-rich snacks include:
- apple
- berry
- melon
- grapefruit
- cucumber
- black or green tea
Aside from diet, lifestyle choices can have a significant impact on your risk of diabetes. To maintain long-term health, experts generally recommend the following:
- regular physical activity
- Physical activity other than exercise (such as climbing stairs)
- limit or avoid alcohol
- Quit smoking (if you smoke)
- Get 7-8 hours of quality sleep
In moderation, dark chocolate can be a healthy indulgence for people with type 2 diabetes, which causes blood sugar levels to spike.
A new observational study concludes that dark chocolate may reduce the risk of type 2 diabetes by 21% compared to milk chocolate.
Experts say dark chocolate should be consumed in moderation, alongside a healthy, balanced diet that is low in carbohydrates and sugar and rich in antioxidants. Healthy lifestyle habits, such as regular exercise and getting enough sleep, also help maintain overall health.
