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Recent studies underscore the potential health advantages of chocolate, particularly dark chocolate, in lowering the risk of type 2 diabetes. However, it is important to note that not all chocolate varieties offer the same benefits; some may even have adverse effects.

A comprehensive study analyzed data from over 100,000 healthy adults over an average span of 25 years. Participants were asked to complete a food frequency questionnaire every four years, which included details about their chocolate consumption, distinguishing between dark and milk chocolate. Throughout the study, 18,862 participants were diagnosed with type 2 diabetes, with 4,771 providing information on the types of chocolate they consumed.

The key findings are as follows:

Reduced diabetes risk: Individuals who consumed at least five ounces of any type of chocolate weekly exhibited a 10% lower risk of developing type 2 diabetes compared to those who rarely or never consumed chocolate.
Benefits of dark chocolate: Specifically, the consumption of dark chocolate was linked to a 21% reduction in risk. Each additional serving of dark chocolate was associated with a 3% decrease in risk.

Drawbacks of milk chocolate: In contrast, milk chocolate consumption was correlated with long-term weight gain, which is a significant risk factor for type 2 diabetes.

While these findings are noteworthy, it is essential to recognize that the study was observational in nature, meaning it cannot conclusively establish that dark chocolate directly mitigates diabetes risk. Furthermore, the demographic of the study, which primarily consisted of white adults over the age of 50, may limit the applicability of the results. Additionally, the levels of chocolate consumption reported by participants were relatively low compared to national averages.

Mechanisms by which dark chocolate may be beneficial

Dark chocolate is abundant in flavanols—antioxidants present in cocoa, fruits, and vegetables. According to Sophie Lauver, M.S., R.D., these compounds possess anti-inflammatory properties, enhance blood circulation, and may improve insulin sensitivity.

ocoa may also slow the absorption of carbohydrates, protect insulin-producing cells, and improve lipid profiles, potentially delaying the onset of type 2 diabetes.

The higher cocoa and flavanol content in dark chocolate, along with its lower sugar and fat levels, renders it a healthier option compared to milk chocolate, as noted by Lauver.