A recent study from Harvard's TH Chan School of Public Health suggests that including chocolate in a regular diet may reduce the risk of type 2 diabetes, though the type of chocolate consumed is crucial.
Published in the BMJ, the research examined the link between milk chocolate, dark chocolate, and overall chocolate consumption with type 2 diabetes risk. The study analyzed data from three large observational studies initiated in the 1970s and 1980s, involving 192,208 healthy professionals followed for three decades.
During the follow-up, 18,862 participants developed type 2 diabetes. Those consuming at least five one-ounce servings of any chocolate weekly had a 10% lower risk of developing diabetes compared to those who rarely consumed chocolate. Specifically, participants eating at least five servings of dark chocolate weekly had a 21% lower risk than those who did not.
No association was found between milk chocolate intake and diabetes risk. The study considered various diabetes risk factors, including age, body weight, diet quality, physical activity, smoking, alcohol consumption, and family history of diabetes.
While the study correlates chocolate intake with diabetes risk, it does not establish causation. Researchers call for randomized controlled trials to confirm these findings. They suggest that the flavanols in dark chocolate, known for their antioxidant and anti-inflammatory properties, may protect insulin-producing cells in the pancreas and improve vascular function.
Dark chocolate, containing 50-90% cocoa, boasts higher flavanol content compared to milk chocolate (around 35% cocoa) and white chocolate, which contains no cocoa solids. The higher sugar content in milk chocolate may also hinder its metabolic benefits.
Moderation is advised, with a recommended serving of one ounce of dark chocolate. To further reduce type 2 diabetes risk, individuals should focus on lifestyle changes, including a modest weight loss of 5-7% and 150 minutes of exercise weekly.
Dietary habits linked to increased diabetes risk include low whole grain intake, high refined grain consumption, and excessive red and processed meat. Replacing refined grains with whole grains and avoiding sugary beverages can help mitigate risk.