Chocolate can be a big risk reducer for type 2 diabetes.
But it also depends on what kind of chocolate and the form it comes in.
A study from the Harvard T.H. Chan School of Public Health suggests that eating dark chocolate, but not milk chocolate, may lower the risk of developing type 2 diabetes.
The research, led by doctoral student Binkai Liu, examined the differences between dark and milk chocolate and their effects on diabetes risk.
The findings, published in the British Medical Journal, indicate that small changes in chocolate choices can make a difference in long-term health.
The study builds on previous research on chocolate consumption and type 2 diabetes, but differentiates between the two main types of chocolate — dark and milk — an area that had not been extensively explored before.
Researchers used data from the Nurses’ Health Studies I and II, and the Health Professionals Follow-up Study, which spanned over 30 years.
More than 192,000 adults, initially free from diabetes, provided information on their diet and lifestyle, including their chocolate consumption.
By the end of the study period, nearly 19,000 participants had been diagnosed with type 2 diabetes.
The study revealed that participants who consumed at least five ounces of chocolate per week had a 10% lower risk of developing this metabolic disease when compared to those who rarely or never ate chocolate.
Dark chocolate, in particular, showed a stronger association with reduced T2D risk.
Those who ate at least five servings of dark chocolate per week had a 21% lower risk of developing the disease.
Additionally, each extra serving of dark chocolate per week was linked to a 3% reduction in risk.
Milk chocolate, on the other hand, did not produce that 21% lower risk.
In fact, higher milk chocolate consumption was associated with weight gain, a known risk factor for type 2 diabetes.
Why is dark chocolate better than milk chocolate for lowering T2D risk?
Despite both dark and milk chocolate having similar calorie counts and saturated fat levels.
However, the researchers believe that the polyphenols (potent antioxidants) found in dark chocolate may help counteract the negative effects of fat and sugar.
This could explain the difference in impact between the two types of chocolate.
Additional Points
The authors’ paper also noted that participants’ chocolate intake was relatively low compared to national averages, and the findings may not apply to people with very high chocolate consumption – especially if that chocolate consumption is primarily ultra-processed baked goods such as brownie mixes in a box, chocolate donuts and chocolate muffins with ingredients lists a mile long.
Nonetheless, the study suggests that choosing dark chocolate over milk chocolate could be a simple way to help reduce the risk of developing type 2 diabetes.
You should be very aware of your source of dark chocolate.
For example, chocolate chip muffin mixes are an ultra-processed food item.
Though the chips are dark chocolate, the rest of the food is extremely far-removed from nature; it’s junk.
And just because Hershey’s chocolate syrup is dark in color, doesn’t mean that this would an ideal source of dark chocolate to help prevent T2D.
Best Sources of Dark Chocolate
Cacao Nibs: Pure, unsweetened cacao nibs are made from crushed cacao beans and are rich in antioxidants and fiber.
High-Cocoa Dark Chocolate Bars: Look for bars that contain at least 70% cocoa, as they provide a higher concentration of beneficial polyphenols and lower amounts of sugar.
Dark Chocolate with Minimal Ingredients: Choose varieties that have fewer added ingredients like sugar, dairy, and artificial flavors, as these retain more of the natural cocoa content.
Organic Dark Chocolate: Organic options often use fewer chemicals in the production process and can be a good choice for those seeking a more natural product.
Single-Origin Dark Chocolate: These chocolates are made from cocoa beans grown in a specific region, offering unique flavor profiles and high-quality ingredients.
