Study finds dark chocolate reduces risk of type 2 diabetes

Researchers found that people who ate at least 5 ounces of all types of chocolate per week had a 10% lower risk of developing type 2 diabetes than those who ate no or very little chocolate.

When it comes to different types of chocolate, eating dark chocolate in particular appears to be associated with a 21% lower risk of type 2 diabetes compared to people who eat very little (or no) chocolate. Each additional serving of dark chocolate lowered the risk of type 2 diabetes by 3%.

Meanwhile, researchers have found that eating milk chocolate is associated with long-term weight gain, which is a risk factor for type 2 diabetes.

Although these results are interesting, there are still some unanswered questions. Please note that this study is observational, so it is impossible to determine whether dark chocolate is chocolate or not. cause It only lowers the risk of type 2 diabetes. Additionally, most of the data were collected from white adults aged 50 years and older at baseline, which may limit the ability to generalize the results to other populations. Finally, chocolate consumption among study participants was relatively low compared to the national average, which may have hindered researchers' ability to assess the association between increased chocolate intake and risk of type 2 diabetes. There is.

So how does dark chocolate lower your risk of type 2 diabetes?Eating cocoa-infused treats may be associated with a lower risk of developing diabetes, but there's no causal relationship. It's important to remember that more research is needed to determine whether this is the case, says endocrinologist and medical consultant Dr. Akhil Shenoy. aeroflow diabetes. “Nonetheless, this association was dose-dependent, showing that the more dark chocolate you consumed, the lower your risk of developing diabetes, consistent with findings from other studies.” he points out.

Dark chocolate contains a rich source of nutrients flavanol These are natural antioxidants, disease-fighting compounds found in fruits and vegetables, says Sophie Lorber, RD, MS, RD, LDN. aeroflow diabetes. “These flavanols have anti-inflammatory properties and can also help increase blood flow.” the study Studies show that cocoa may help slow and improve carbohydrate absorption. insulin sensitivityshe explains, by preserving insulin-producing cells in the pancreas and improving lipid levels, it may prevent or delay the onset of type 2 diabetes.

Compared to milk chocolate, dark chocolate contains more cocoa, flavanols, and less sugar and fat, Rover explains. “It's a more concentrated version of the healthy parts of chocolate, and it's lower in ingredients and nutrients that are known to increase the risk of diabetes, obesity, and overall chronic disease,” she says.

conclusion

Dark chocolate can be part of a nutritious diet, and higher intake is associated with a lower risk of type 2 diabetes, Rover said. “People may find healthy eating and disease-preventing diets to be unrealistic and unexciting, but fun foods like dark chocolate can be incorporated without compromising health. , and may even improve your health,” she says. However, note that unlike dark chocolate, milk chocolate intake may be associated with increased weight gain, she points out.

Despite its known health benefits, dark chocolate can be a calorie-dense source if eaten in excess, Rover said. “Dark chocolate with a high concentration is most beneficial for health, but the flavor can fade as the percentage of cocoa increases. We recommend looking for dark chocolate with at least 70% cocoa (the more, the better). ),” she advises.

To lower your risk of type 2 diabetes, try to eat a variety of whole plant foods, Rover says. “You should minimize your intake of fat (especially unhealthy fats), sodium, and added sugars,” she says. She also suggests that you should move your body regularly to be active, manage stress, stay hydrated and reduce your reliance on ultra-processed foods and eating out.