A recent study suggests that eating at least five small servings of dark chocolate each week could lower the risk of developing type 2 diabetes by 21%. The study found that the benefits increased as dark chocolate consumption rose from none to five servings per week. However, it’s important to note that a serving size is 1 ounce, and the chocolate must be dark chocolate. Milk chocolate did not show any protective effects and was linked to excessive weight gain, a key contributor to type 2 diabetes.
The critical difference between dark and milk chocolate is the amount of cacao they contain. Dark chocolate has a higher cacao content, which is rich in flavanols—antioxidants that reduce inflammation and oxidative stress, both of which are linked to chronic diseases like heart disease and diabetes. Milk chocolate, on the other hand, contains similar levels of sugar, fat, and calories but has lower levels of cacao. Cacao’s flavanols are believed to improve insulin sensitivity and reduce oxidative stress, which may explain why dark chocolate is beneficial for diabetes prevention.
While the study found an association between dark chocolate consumption and a reduced risk of type 2 diabetes, it could not establish a direct cause-and-effect relationship. Dr. Nestoras Mathioudakis, a diabetes expert at Johns Hopkins Medicine, explained that the flavanols in cacao have been shown in smaller studies to have positive effects on insulin sensitivity and inflammation, which are important factors in the development of diabetes. This suggests that dark chocolate’s high flavonoid content might play a role in reducing diabetes risk, though more research is needed.
Type 2 diabetes is a growing global health concern, with around 1 in 10 Americans affected and a rising number of cases worldwide. A 2023 study projected that the number of diabetes cases could reach 1.31 billion by 2050. Poor diet, sedentary lifestyles, and excessive consumption of ultraprocessed foods are key drivers of this trend. Interestingly, a study in September showed that increased consumption of ultraprocessed foods was associated with a higher risk of developing type 2 diabetes, underscoring the importance of diet in diabetes prevention.
Despite the promising findings, some experts, including Dr. Mathioudakis, caution against recommending chocolate as a tool for managing blood glucose levels. While dark chocolate contains flavanols, it is still processed food with added sugar, and it should not be relied upon for improving glucose control. Instead, experts suggest that people at risk for diabetes focus on consuming fruits, vegetables, and other sources of flavonoids, such as berries, tea, and red wine in moderation.
The study, published in The BMJ, analyzed data from over 111,000 participants over a 25-year period, using food questionnaires to assess chocolate consumption. While the results showed that dark chocolate was linked to a 21% lower risk of type 2 diabetes, the study also had limitations. It involved mostly older White adults, and chocolate consumption was relatively low. Furthermore, conflicting research, including a 2023 trial that found cocoa flavanols did not lower diabetes risk, highlights the need for further clinical trials to fully understand the relationship between chocolate consumption and diabetes prevention.
While dark chocolate may offer some benefits in lowering diabetes risk, it’s important to consume it in moderation—1 ounce a few times a week—and opt for dark over milk chocolate. However, for those not fond of chocolate, experts recommend focusing on other, more healthful sources of flavonoids, such as fruits and vegetables.
