Eating Dark Chocolate May Help Lower Your Risk of Type 2 Diabetes

Dark chocolate is considered a healthy indulgence, with plenty of research supporting the benefits of this nutritional powerhouse, even for those with type 2 diabetes.
Some studies have explored the positive effects of cocoa antioxidants on type 2 diabetes risk, but the findings have been inconsistent. Fewer studies have compared the effects of dark chocolate to those of milk chocolate.
An observational study published online on December 4 in The BMJTrusted Source suggests that dark chocolate, not milk chocolate, may help lower the risk of type 2 diabetes (T2D). Participants who consumed five or more weekly servings of dark chocolate had a 21% lower risk of developing type 2 diabetes.

The researchers also found that milk chocolate had a minimal effect on diabetes risk. Instead, it was linked to excessive long-term weight gain, a known risk factor for type 2 diabetes.
“Our findings suggest that not all chocolate is created equal,” lead author Binkai Liu, a doctoral student in the Department of Nutrition at Harvard T.H. Chan School of Public Health, said in a statement.
“For anyone who loves chocolate, this is a reminder that making small choices, like choosing dark chocolate over milk chocolate, can make a positive difference to their health.”

How dark vs. milk chocolate affects diabetes risk
Harvard researchers used data from 192,000 adults in the Nurses’ Health Studies I and II and the Health Professionals Follow-up Study.
Participants reported their diabetes status, body weight, and food habits, including chocolate consumption, over a 30-year period. All subjects did not have diabetes at the start of the study.
By the end of the study, almost 19,000 people were diagnosed with type 2 diabetes. Of the nearly 112,000 people who reported chocolate intake, 5,000 developed the condition.

Compared to subjects who rarely consumed chocolate, those who consumed at least 5 ounces of chocolate per week had a 10% reduced risk of developing type 2 diabetes.
However, those who consumed dark chocolate experienced the greatest risk reduction. For every serving of dark chocolate consumed each week, there was a 3% reduced risk of developing type 2 diabetes. Overall, those who consumed dark chocolate had a 21% lower risk of developing the
condition.

However, milk chocolate consumption contributed to long-term weight gain, likely due to higher levels of lactose and added sugar.
“Despite having similar energy and saturated fat levels, dark chocolate appears to offer protective effects, likely due to its rich polyphenol content. This intriguing difference highlights the potential role of polyphenols in shaping health outcomes and warrants further exploration,” she added.
The authors say choosing dark chocolate over milk chocolate could positively impact health.

Why is dark chocolate so healthy?
Dark chocolate is a rich source of antioxidants, which could help lower inflammation and reduce insulin resistance in type 2 diabetes.
Dark chocolate contains at least 50% cocoa, while milk chocolate contains less cocoa and often more added sugar. The higher the cocoa and lower the sugar content, the greater the health benefits.