A large new study published in The BMJ has found a compelling link between dark chocolate consumption and a reduced risk of developing Type 2 diabetes.
The research, which analyzed data from nearly 192,000 men and women over 30 years, suggests that people who consume dark chocolate regularly may enjoy better metabolic health.
Participants who ate at least five ounces of dark chocolate per week had a 21% lower risk of developing Type 2 diabetes compared to those who rarely or never ate it. For every additional ounce consumed weekly, the risk decreased by 3%. However, the study found no such benefits for milk chocolate. In fact, higher milk chocolate consumption was associated with weight gain, a known risk factor for diabetes.
Dark chocolate contains more cocoa solids and plant-based compounds called flavonoids, particularly flavanols, which have been shown to improve insulin sensitivity and reduce inflammation. Milk chocolate, on the other hand, contains less cocoa and more added sugar, which may explain the difference in health outcomes.
The study’s authors, including lead researcher Binkai Liu from Harvard University, emphasized that the findings show a correlation, not causation. People who eat dark chocolate may also engage in healthier lifestyle habits, such as consuming more fruits and vegetables. Moreover, the study cohort primarily included well-educated, predominantly white health professionals, limiting the generalizability of the results.
Nutrition experts praised the study’s scale but cautioned against overinterpretation. Dr. Qi Sun, a co-author of the study, noted that dark chocolate could be a healthy part of a balanced diet but is not a “magic bullet” for preventing diabetes. Other experts, like Professor Baukje de Roos of the University of Aberdeen, highlighted the need for more rigorous research to establish a clear cause-and-effect relationship.
While dark chocolate offers potential health benefits, it should be consumed in moderation due to its calorie density and possible heavy metal content, such as lead and cadmium. Experts recommend choosing dark chocolate with at least 70% cocoa content to maximize benefits and minimize sugar intake.
The Washington Post, Newsweek, and the New York Times contributed to this report.
