A new 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%.
An observational study has revealed that as dark chocolate consumption increased from none to five servings, the health benefits also grew.
But before you reach for an entire chocolate bar it’s worth noting that a serving is just 1 ounce – or 28 grams – and the benefits were specific to dark chocolate.
Milk chocolate not only lacked these benefits but was also linked to long-term weight gain – a key factor in the development of type 2 diabetes.
- Hot chocolate can prevent heart complications
- Dark chocolate linked to good brain health
- Chocolate’s texture makes it feel good to eat, rather than taste
Published in The BMJ, the study analysed dietary data from over 111,000 participants across three long-term health studies.
Researchers found that:
- Consuming at least five 1-ounce servings of dark chocolate per week was associated with a 21% lower risk of developing type 2 diabetes.
- No significant benefits were observed for eating milk chocolate and long-term weight gain was more likely.
- Eating five servings of any chocolate type led to a modest 10% risk reduction for type 2 diabetes.
“Flavanols have been shown to improve insulin sensitivity and reduce oxidative stress and inflammation, which are all linked to the pathophysiology of diabetes,” said Dr. Nestoras Mathioudakis, co-medical director of the Diabetes Prevention and Education Program at Johns Hopkins Medicine.
These properties could explain the potential health benefits of dark chocolate.
However, Mathioudakis warns against overinterpreting these results: “I wouldn’t recommend chocolate as a strategy for better glucose control based on this study alone.
“Dark berries, apples, tea, or even red wine are other sources of flavanols that don’t come with the added sugars found in chocolate.”
The findings highlight the importance of choosing dark chocolate over milk chocolate for potential health benefits.
While the results are promising, the study has several limitations.
Most participants were older White adults and overall chocolate consumption was relatively low.
- Eating after 5pm can disrupt blood sugar control
- Low sugar intake during early childhood can combat chronic disease in midlife
- Low-income households reduce their sugary drinks intake due to taxes on sweetened drinks
Furthermore conflicting evidence exists. A large randomised controlled trial from 2023 found no diabetes-related benefits from cocoa flavanols, although it did reduce overall mortality.
“If you’re a chocolate lover, choosing dark chocolate over milk chocolate can be a small but meaningful step toward better health,” said lead author Binkai Liu from Harvard T.H. Chan School of Public Health.
“But for those who aren’t fans of chocolate, focusing on fruits and vegetables may be the better option.”
As with any dietary choice, balance is key.
Whether it’s chocolate or other flavonoid-rich foods, combining healthy eating with regular physical activity remains the most effective way to lower the risk of type 2 diabetes.
