Every year, about 1.2 million people in the U.S. learn they have type 2 diabetes. Could indulging in dark chocolate help lower the chances of getting this condition? While dark chocolate is a beloved treat for many Americans and is known for several health benefits due to its high cocoa content, which offers antioxidants and anti-inflammatory effects and might even boost insulin sensitivity, it’s still unclear if it can actually reduce the risk of type 2 diabetes.
A recent study aimed to explore this question by reviewing data from over 192,000 individuals who reported their chocolate consumption habits. Over several decades, the study found those who ate more than five servings of dark chocolate per week had a 21% lower chance of developing diabetes compared to those who rarely consumed it. Interestingly, the study also noted that eating more milk chocolate was linked to weight gain over time, highlighting a clear difference between dark and milk chocolate in terms of diabetes risk and weight management.
Binkai Liu, part of the research team and a PhD student at the Harvard T.H. Chan School of Public Health, emphasized these findings. The study analyzed data from multiple long-term health studies that tracked participants’ diets every four years, which included their chocolate consumption. Among these participants, nearly 19,000 developed type 2 diabetes, with over 4,700 cases seen in the group that closely monitored their chocolate intake.
Further analysis revealed a 21% reduction in diabetes risk for those consuming dark chocolate and an additional 3% reduction with each extra serving per week. However, it’s important to note that milk chocolate didn’t show the same benefits and was linked to weight gain, a known risk factor for diabetes.
Even though the results are fascinating, the study couldn’t prove that dark chocolate directly reduces diabetes risk, as it’s observational in nature. Moreover, the study’s participants—largely non-Hispanic white health professionals over 50—might not represent the broader U.S. population.
Experts also caution against assuming dark chocolate is the direct cause of reduced diabetes risk. They stress the need for more extensive research, including randomized controlled trials, to determine a causal relationship. In fact, a previous trial indicated that cocoa extract didn’t lower diabetes risk in a large group over 3.5 years.
While the study suggests a link between dark chocolate and lower diabetes risk, experts don’t recommend adding chocolate to your diet solely for this purpose. Instead, they advise current milk chocolate fans to consider switching to dark chocolate. Fruit remains a nutrient-rich and tasty dessert alternative. Binkai Liu underscores the importance of moderation, as too much chocolate can lead to high calorie intake, potentially offsetting any health benefits. Balance and moderation are key.
