A recent observational study suggests that consuming small amounts of dark chocolate may lower the risk of developing type 2 diabetes. The study, published in The BMJ journal, found that individuals who ate at least five servings of dark chocolate each week experienced a 21% reduction in their diabetes risk compared to those who consumed little to no chocolate.
However, experts caution that the chocolate must be dark and limited to about one ounce per serving—milk chocolate showed no such benefits. In fact, frequent milk chocolate consumption was associated with weight gain, a known risk factor for type 2 diabetes.
Lead author Binkai Liu, a doctoral student in the nutrition department at Harvard T.H. Chan School of Public Health, explains that the key difference between dark and milk chocolate is the higher content of cacao in dark chocolate. Cacao, in its raw form, contains flavanols—antioxidants known to reduce inflammation and oxidative stress, both of which are factors in the development of chronic conditions like diabetes and heart disease.
Though the study cannot definitively establish cause and effect, the researchers speculate that the flavanol content in dark chocolate may play a role in improving insulin sensitivity. Dr. Nestoras Mathioudakis, co-medical director of the Diabetes Prevention and Education Program at Johns Hopkins Medicine, noted that animal studies have demonstrated the potential of cacao to reduce inflammation and oxidative stress, factors involved in the onset of diabetes.
The findings come at a time when type 2 diabetes is a growing health concern. In the U.S., nearly 10% of the population is affected, with most cases being type 2 diabetes. Globally, diabetes cases are expected to reach 1.31 billion by 2050. Poor diet, sedentary lifestyles, and the overconsumption of ultraprocessed foods contribute to this alarming trend.
While some may be tempted to reach for a chocolate bar, health experts, including Dr. Mathioudakis, caution against consuming chocolate for better glucose control. He suggests alternative sources of flavonoids, such as berries, apples, and tea, and recommends avoiding sugar-laden chocolate products. Red wine, which also contains flavanols, is not recommended due to its alcohol content.
The study, which analyzed data from over 111,000 participants in long-term studies, revealed that those who ate at least five servings of chocolate per week experienced a 10% lower risk of diabetes overall. However, only dark chocolate consumption was linked to the significant 21% reduction in risk. Milk chocolate, on the other hand, did not show any meaningful impact on diabetes risk.
Despite the promising findings, there are limitations to the study. It primarily involved older White adults, and the overall chocolate consumption was relatively low. The study’s conclusions also contradict a 2023 study that found no benefit from cocoa consumption for reducing diabetes risk.
Moreover, concerns have been raised about the presence of heavy metals, such as lead and cadmium, in dark chocolate products, which can pose health risks, especially to children.
While the study highlights a potential benefit of dark chocolate for reducing diabetes risk, experts emphasize the importance of a balanced diet rich in fruits and vegetables. For those who enjoy chocolate, limiting intake to 1 ounce of dark chocolate a few times a week may be a manageable way to enjoy its potential health benefits without overindulging.
“For anyone who loves chocolate,” Liu said, “this is a reminder that making small choices, like choosing dark chocolate over milk chocolate, can make a positive difference to their health.”
Related topics:
Christus Children’s Supports Families Facing Juvenile Diabetes
Early Type 2 Diabetes Diagnosis Linked to Higher Dementia Risk, Study Finds
Cinnamon: The 59p Spice That Can Help Lower Blood Pressure and Reduce Diabetes Risk
