Emerging research suggests that dark chocolate may offer health benefits, particularly in reducing the risk of type 2 diabetes. However, not all chocolate types provide the same advantages—some could even have adverse effects.
A study followed over 100,000 healthy adults for an average of 25 years, collecting data on their chocolate consumption through food frequency surveys completed every four years. The study found that 18,862 participants developed type 2 diabetes, with 4,771 reporting the types of chocolate they consumed.
Key findings include:
- Lower diabetes risk: People who consumed at least five ounces of any chocolate weekly had a 10% reduced risk of developing type 2 diabetes compared to those who ate little or no chocolate.
- Dark chocolate benefits: Specifically, dark chocolate consumption was linked to a 21% reduced risk of diabetes, with each additional serving reducing the risk by 3%.
- Milk chocolate drawbacks: On the other hand, milk chocolate consumption was associated with long-term weight gain, a risk factor for type 2 diabetes.
While these findings are intriguing, the study is observational and cannot definitively prove that dark chocolate directly reduces diabetes risk. The study’s focus on primarily white adults over 50 also limits its broader applicability, and participants’ chocolate intake was relatively low compared to national averages.
Why Dark Chocolate May Help
Dark chocolate is rich in flavanols—antioxidants found in cocoa, fruits, and vegetables. Sophie Lauver, M.S., R.D., explains that these compounds have anti-inflammatory effects, improve blood flow, and may boost insulin sensitivity. Cocoa may also slow carbohydrate absorption, protect insulin-producing cells, and improve lipid levels, potentially delaying type 2 diabetes onset.
Due to its higher cocoa and flavanol content, along with lower sugar and fat levels, dark chocolate is considered healthier than milk chocolate, Lauver adds.
Moderation is Key
Despite its benefits, dark chocolate is calorie-dense, so moderation is important, Lauver advises. Opting for chocolate with at least 70% cocoa maximizes health benefits.
For diabetes prevention, Lauver recommends a balanced diet rich in whole, plant-based foods, while minimizing added sugars, unhealthy fats, and processed foods. Regular physical activity, stress management, hydration, and home-cooked meals are also essential for long-term health.
Incorporating dark chocolate into a healthy diet can bring both enjoyment and health benefits, showing that even indulgent treats can contribute to overall wellness when eaten mindfully.
