A growing body of research suggests that certain foods, including dark chocolate, could offer health benefits. In particular, a large-scale study has found a connection between dark chocolate consumption and a lower risk of developing type 2 diabetes. The study, which followed nearly 200,000 adults over a period of up to 34 years, analyzed dietary habits and found that regular consumption of dark chocolate could have a positive impact on diabetes risk.
The study, published in The BMJ, followed 192,000 adults who did not have type 2 diabetes at the outset. These participants completed regular food questionnaires detailing their eating habits, including the types and amounts of chocolate consumed. Over the course of the study, approximately 19,000 individuals developed type 2 diabetes.
Overall, the study revealed that individuals who ate at least five 1-ounce servings of any type of chocolate per week were 10% less likely to develop type 2 diabetes compared to those who consumed chocolate infrequently or not at all. However, a closer look at a subset of about 112,000 participants who provided more detailed information about the type of chocolate they consumed showed that only dark chocolate was linked to a significant reduction in diabetes risk. Specifically, those who consumed five or more servings of dark chocolate each week had a 21% lower risk of developing the condition.
The Role of Polyphenols in Dark Chocolate
One of the key reasons for dark chocolate’s potential health benefits lies in its high cocoa content. Unlike milk chocolate, which contains a lower concentration of cocoa, dark chocolate is rich in plant-based compounds known as polyphenols. These compounds have demonstrated anti-inflammatory and antioxidant properties and are thought to play a significant role in regulating blood sugar levels, according to Binkai Liu, lead author of the study and a nutrition researcher at the Harvard T.H. Chan School of Public Health.
“These polyphenol compounds likely play a key role in the observed reduction in type 2 diabetes risk,” Liu says. These compounds are believed to help the body manage blood glucose levels, potentially preventing the onset of diabetes. In light of these findings, Liu suggests that while it is not necessary to completely avoid milk chocolate, dark chocolate may be the better option for those seeking to reduce their risk of type 2 diabetes.
Why Milk Chocolate Doesn’t Have the Same Benefits
The study also investigated the effects of milk chocolate on diabetes risk. The results were clear: unlike dark chocolate, milk chocolate did not provide any significant benefits in terms of lowering diabetes risk. In fact, milk chocolate consumption was associated with weight gain, a factor that could contribute to an increased risk of diabetes.
Toby Amidor, a registered dietitian who was not involved in the study, explained that milk chocolate contains higher amounts of sugar and fat, which can outweigh any potential health benefits. “The larger amount of cocoa and polyphenols in dark chocolate might also partially offset the negative health effects of sugar and saturated fat that are typically present in any kind of chocolate,” she notes. The lower cocoa content in milk chocolate does not offer the same anti-inflammatory and blood sugar-regulating benefits that dark chocolate provides.
Moderation is Essential for Maximum Benefits
While the study highlights the potential benefits of dark chocolate, moderation is key. Experts agree that consuming dark chocolate should be done in moderation. Toby Amidor recommends limiting portions to no more than 1 ounce per day to avoid excessive calorie intake and potential negative health effects.
Amidor also advises caution with milk chocolate. For those who prefer it, she suggests consuming it sparingly, especially for individuals with a sweet tooth or those who may be at higher risk for type 2 diabetes.
“If someone only likes milk chocolate, then they should only eat it in small amounts or sparingly — especially if they have a sweet tooth for it.”
Moderation and Smart Choices for Chocolate Lovers
The findings from this study provide promising evidence that dark chocolate, when consumed in moderation, may play a role in reducing the risk of type 2 diabetes. The polyphenols found in dark chocolate, particularly its high cocoa content, may help regulate blood sugar levels and prevent the development of the condition. However, milk chocolate does not appear to offer similar benefits and may even contribute to weight gain, which can increase the risk of type 2 diabetes. As with any treat, moderation is essential, and experts recommend limiting chocolate intake to no more than 1 ounce per day for optimal health benefits.
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