Eating Dark Chocolate Is Associated with Lower Risk of Diabetes Type 2 in Large Study

Eating Dark Chocolate Is Associated with Lower Risk of Diabetes Type 2 in Large Study

A U.S. study involving 192,000 participants found that eating five servings of dark chocolate per week was associated with a reduced risk of developing type-2 diabetes. In contrast, milk chocolate consumption showed no such protective effect and was linked to weight gain.

The research, spanning 34 years and documenting over 18,000 cases of type-2 diabetes, highlighted dark chocolate—especially with 70% cacao or more—as a potential component of a healthy diet. However, the study’s findings come with some important caveats.

One notable limitation is the “healthy user bias,” a phenomenon where people more concerned about their health tend to choose dark chocolate over milk chocolate because of its lower sugar content. Conversely, those less mindful of sugar intake may not prioritize dark chocolate. Additionally, the participants—primarily nurses and health practitioners—were likely more aware of the health risks associated with sugary foods.

Despite adjustments for diet, lifestyle, and personal factors, the data relied on food frequency questionnaires, which often reflect what participants think or wish they ate rather than their actual consumption. This is a challenge not just for this study but for dietary research as a whole, where randomized controlled trials in tightly monitored conditions remain the gold standard.

Even with these limitations, the study reported a 21% lower risk of developing type-2 diabetes among those who consumed dark chocolate compared to milk chocolate. Interestingly, consuming dark chocolate at least five times per week was linked to a 10% lower risk of type-2 diabetes compared to eating no chocolate at all. This finding suggests that the observed benefits may not solely be due to replacing sugary desserts with dark chocolate but could also involve other factors.

The study also revealed a dose-dependent relationship, where each additional weekly serving of dark chocolate was associated with a 3% greater reduction in diabetes risk. While this could again be attributed to healthier habits among dark chocolate consumers, it raises the possibility of a biological effect linked to compounds in chocolate, such as flavanols.

Flavanols, plant-based chemicals found in dark chocolate, act as antioxidants. One example is quercetin, a flavanol often used in supplements for reducing inflammation, lowering blood pressure, and supporting heart health. Quercetin and similar compounds are also present in vibrant fruits and vegetables like bell peppers, onions, and kale, potentially contributing to various small but beneficial physiological effects.

Though further research is needed to fully understand the connection between dark chocolate and type-2 diabetes, the study offers a practical takeaway: when it comes to dessert, choosing dark chocolate over milk chocolate may be a better option for health-conscious individuals.

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