Each year, about 1.2 million people in the U.S. are diagnosed with type 2 diabetes. There’s been some interest in whether dark chocolate might help reduce the risk of developing this condition. Dark chocolate is a favorite treat for many Americans, and it comes with some health perks too. It’s rich in cocoa, which has antioxidant and anti-inflammatory benefits and might even help improve how your body handles insulin.
But can eating more dark chocolate actually lower the risk of type 2 diabetes? A recent study published in BMJ aimed to find out. Researchers gathered data from over 192,000 people who reported how often they ate different types of chocolate over several years.
The study found that those who enjoyed more than five servings of dark chocolate each week had a 21% lower chance of getting diabetes compared to people who ate it rarely or not at all. On the other hand, consuming more milk chocolate was linked to weight gain over time, which could increase diabetes risk.
In this study, the researchers used information from the Nurses’ Health Studies and the Health Professionals Follow-Up Study, which have been monitoring participants over several decades. During this period, over 192,000 healthy adults completed regular food questionnaires, including questions about their chocolate consumption. Of these participants, nearly 112,000 specifically tracked their dark and milk chocolate intake.
Out of the participants, 18,862 developed type 2 diabetes, with 4,771 cases among those who had detailed their chocolate preferences. The research suggested that people eating at least five ounces of any chocolate weekly had a 10% lower risk of developing type 2 diabetes compared to those who avoided chocolate. Specifically, consuming dark chocolate was linked with a 21% reduction in diabetes risk, with an extra 3% decrease for every additional serving of dark chocolate per week.
Milk chocolate didn’t show the same benefits and was actually associated with gaining weight over time, a known risk factor for diabetes.
These findings are interesting, but they leave some questions unanswered. The study is observational, meaning it can’t conclusively prove that dark chocolate is the reason for the reduced diabetes risk. Also, the demographics of the study might not fully represent the general U.S. population.
The experiment mostly involved “non-Hispanic white adults over 50,” which could affect how broadly the results apply. Participants might also have been healthier than average since they were health professionals.
Even after considering these factors, the results stayed consistent. However, the study’s reliance on food frequency questionnaires, where participants recall their eating habits from the past year, raises some concerns about accuracy.
Despite dark chocolate being healthier than milk chocolate due to its higher cocoa content, experts still aren’t sure if it’s directly responsible for reducing diabetes risk. While the study hints at a connection, more research, particularly randomized controlled trials, is needed to confirm any causal relationship.
Some previous studies haven’t found that cocoa extracts reduce diabetes risk over a few years, suggesting that further research is necessary to understand the potential long-term effects.
Even though the study linked dark chocolate consumption to a lower risk of diabetes, it doesn’t necessarily mean you should eat more chocolate. As a registered dietitian suggests, it’s not about starting to eat chocolate if you don’t already, but maybe switching to dark chocolate if you’re a milk chocolate fan.
For dessert, fruits are another excellent option that packs nutrients and taste. Enjoying dark chocolate in moderation is key. Balance is essential—too much can lead to excess calorie intake, which could outweigh potential benefits.
