Bharti Jayshankar
December 5, 2024: Dark chocolate is a healthy indulgence allowed even for diabetics, with research supporting its benefits.
Studies suggest that dark chocolate may offer health benefits for individuals with type 2 diabetes, due to its unique composition of flavonoids and polyphenols. These compounds are known for their antioxidant properties and potential to improve insulin sensitivity, which is crucial for managing blood sugar levels.
Dark vs white chocolate
A recent research by the Harvard T.H. Chan School of Public Health finds that people who ate at least five sweet servings of any chocolate each week saw their risk for type 2 diabetes lowered by 10 percent compared to people who rarely or never ate chocolate. Interestingly, the risk decreased by 21 percent for people who ate dark chocolate Researchers also observed a three percent reduction in risk for every serving of dark chocolate consumed weekly.
Consumption of milk chocolate, meanwhile, was not associated with reduced T2D risk. Increased consumption of milk chocolate, but not dark chocolate, was associated with long-term weight gain, a potential contributor to the development of T2D.
The researchers used data on 192,000 adults from the Nurses’ Health Studies I and II and the Health Professionals Follow-up Study over 30 years. Participants who were free of diabetes at the study’s outset reported on their food habits, including chocolate consumption, as well as their diabetes status and body weight. By the end of the study period, nearly 19,000 of the total participants reported being diagnosed with T2D. Of the nearly 112,000 who reported specifically on their dark and milk chocolate intake, nearly 5,000 were diagnosed with T2D.
Binkai Liu, a doctoral student at the school, said in a statement, “Our findings suggest that not all chocolate is created equal. For anyone who loves chocolate, this is a reminder that making small choices, like choosing dark chocolate over milk chocolate, can make a positive difference to their health.”
Liu was the lead author of the National Institutes of Health-funded research, which was published in the journal The BMJ.
“We were surprised by the clear split between dark and milk chocolate’s impact on diabetes risk and long-term weight management,” said corresponding author Qi Sun, associate professor in the Departments of Nutrition and Epidemiology. “Even though dark and milk chocolate have similar levels of calories and saturated fat, it appears that the rich polyphenols in dark chocolate might offset the effects of saturated fat and sugar on weight gain and diabetes. It’s an intriguing difference that’s worth exploring more.”
Benefits of dark chocolate
Incorporating dark chocolate into the diet may provide several health benefits, including reduced risk of type 2 diabetes, improved insulin sensitivity, and cardiovascular protection.
Dark chocolate has been shown to enhance insulin sensitivity and reduce insulin resistance. This effect is attributed to the flavonoids present in cocoa, which may improve endothelial function and glucose metabolism.
Regular consumption can lead to better management of blood sugar levels.
Dark chocolate consumption has been linked to lower blood pressure and improved cholesterol profiles. It can reduce LDL (bad cholesterol) while increasing HDL (good cholesterol), thus lowering the risk of cardiovascular diseases, which are common complications in diabetes.
The antioxidants in dark chocolate help combat oxidative stress, a condition that can exacerbate insulin resistance and other metabolic issues associated with diabetes.
Dark chocolate typically has a lower glycemic index (GI) compared to milk chocolate, making it a better choice for those monitoring their blood sugar levels. For instance, dark chocolate with 70% cocoa has a GI of around 22, significantly lower than that of milk chocolate.
Recommendations suggest that diabetic individuals can safely include about 20-30 grams (approximately one ounce) of dark chocolate daily as part of a balanced diet.
It is to be noted that the participants were average chocolate eaters and their consumption was relatively low. The findings may not apply to individuals with very high chocolate consumption.
Dark chocolate should be consumed mindfully as part of an overall healthy lifestyle that includes a balanced diet and regular physical activity. Further research is warranted to explore the long-term effects and optimal amounts for diabetic individuals.
