Enjoying dark chocolate in moderation could be a sweet way to lower the risk of type 2 diabetes, according to a recent study published in The BMJ.
Researchers found that consuming at least five small servings of dark chocolate weekly is associated with a 21% reduced risk of developing type 2 diabetes. However, experts caution that moderation and the type of chocolate are crucial.
Dark Chocolate Boosts Insulin Sensitivity, Cuts Diabetes Risk
The study analyzed data from three large-scale, long-term studies involving over 192,000 participants, primarily nurses and healthcare workers in the United States.
According to Independent, researchers tracked participants' dietary habits, including chocolate consumption, over an average of 25 years.
Among those who consumed five servings of dark chocolate per week, the risk of developing type 2 diabetes was significantly lower than those who rarely or never ate it. Each serving was limited to one ounce of dark chocolate, which contains higher levels of cacao compared to milk chocolate.
Dark chocolate is rich in cacao, a raw form of chocolate that contains high levels of flavanols. Flavanols are bioactive compounds with antioxidant and anti-inflammatory properties.
Studies have shown that flavanols improve insulin sensitivity, reduce oxidative stress, and mitigate inflammation — key factors that contribute to type 2 diabetes.
In contrast, milk chocolate, which contains similar amounts of sugar and calories as dark chocolate, did not show the same benefits. Instead, regular consumption of milk chocolate was linked to weight gain, a significant risk factor for type 2 diabetes.
Global Diabetes Cases Soar, Experts Urge Balanced Diet and Exercise
Globally, diabetes is on the rise. According to the World Health Organization (WHO), over 830 million people worldwide were living with diabetes in 2022, with type 2 diabetes accounting for the vast majority of cases.
The condition occurs when the body does not use insulin effectively, leading to elevated blood sugar levels.
In the United States, approximately 1 in 10 people have diabetes, and 95% of them have type 2 diabetes, CNN said.
Factors such as poor diets, low physical activity, and overconsumption of ultra-processed foods contribute to this growing health crisis.
While the findings are promising, experts emphasize that more research is needed to confirm the link between dark chocolate and reduced diabetes risk. They also warn of potential contaminants like lead and cadmium in some dark chocolate products.
Instead of relying solely on dark chocolate, healthcare professionals recommend a balanced diet rich in flavanol-containing foods like berries, apples, and tea. Combining a healthy diet with regular physical activity remains the most effective way to reduce the risk of type 2 diabetes by up to 50%, according to Diabetes UK.
For those who love chocolate, choosing dark chocolate with a high cacao content and consuming it in moderation could be a small but beneficial step toward better health.
