A new observational study published in The BMJ reveals that eating at least five 1-ounce servings of dark chocolate weekly can lower the risk of type 2 diabetes by 21%. However, the study emphasizes that only dark chocolate offers these benefits, as milk chocolate is linked to long-term weight gain, a key risk factor for diabetes. The high levels of flavanols in dark chocolate, known for reducing inflammation and improving insulin sensitivity, are believed to play a crucial role.
The Role of Flavanols
Flavanols, found in cacao, act as antioxidants that can mitigate chronic conditions like diabetes. "Dark chocolate contains more cacao than milk chocolate, which contributes to its health benefits," said lead author Binkai Liu of Harvard T.H. Chan School of Public Health. Dr. Nestoras Mathioudakis from Johns Hopkins Medicine adds that flavanols improve insulin sensitivity and reduce oxidative stress, which are critical in diabetes prevention.
Fruits and vegetables are beneficial for diabetes patients
Study Findings
The study analyzed over 111,000 participants from three long-term health studies, examining their chocolate consumption over 25 years. Results showed a significant 21% reduction in diabetes risk for those consuming dark chocolate but no notable benefits for milk chocolate consumers. Additionally, milk chocolate was associated with weight gain, further increasing diabetes risk.
Limitations and Concerns
The study focused on older White adults, and conflicting findings exist, such as a 2023 trial of 21,000 participants that showed cocoa flavanols reduced mortality but not diabetes risk. Another concern is contamination in dark chocolate with neurotoxic metals like lead and cadmium, linked to health risks.
Conclusion
For chocolate lovers, choosing small amounts of dark chocolate can be a healthier option, but fruits, vegetables, and teas rich in flavonoids remain better alternatives. Dr. Liu emphasizes, "Opting for dark chocolate over milk chocolate is a small but impactful choice for your health."
