Eating at least five servings of dark chocolate each week may lower the risk of developing type 2 diabetes by 21%, according to a new observational study. The study found that as dark chocolate consumption increased, so did the benefits.
Dark chocolate lovers are in luck, but milk chocolate fans are out of luck. Milk chocolate was linked to excessive weight gain over time, a key contributor to the development of type 2 diabetes. The study suggests that milk chocolate contains similar levels of added sugar, fat, and calories to dark chocolate, but has a different effect on the body.
The difference lies in the cacao content. Cacao is the raw, less-processed form of chocolate and contains the highest levels of flavanols, which act as antioxidants and reduce inflammation that can trigger or worsen chronic conditions. The higher the percentage of cacao listed on the label of the dark chocolate bar, the more flavanols it will contain.
The study analyzed data from three long-term studies and found that those who ate at least five 1-ounce servings a week of dark chocolate showed a significant 21% lower risk of type 2 diabetes and did not experience the long-term weight gain seen with milk chocolate.
However, the study has limitations. The participants were older white adults, and chocolate consumption was relatively low. The results also conflicted with a previous study that found no benefit for diabetes in cocoa consumption. More randomized controlled trials are needed to confirm the findings.
But what’s the takeaway? If you’re not a chocolate fan, it’s best to opt for fruit and vegetable sources of flavonoids and leave the candy alone. If you can’t live without a piece of chocolate, try to keep it to 1 ounce of dark chocolate a few times a week. As the study’s lead author, Binkai Liu, said, “Making small choices, like choosing dark chocolate over milk chocolate, can make a positive difference to their health.”