Dark chocolate is thought to have many health benefits – from guarding against cardiovascular disease to lowering blood pressure. Now, a new study published in the British Medical Journal (BMJ) suggests eating dark chocolate could also reduce the risk of developing type 2 diabetes.
Scientists and medical professionals believe this could be significant because diabetes has become increasingly widespread since the 1990s. According to the latest World Health Organization data on diabetes, the number of people living with type 1 or 2 diabetes around the world quadrupled to 830 million between 1990 and 2022, with the vast majority of those suffering from type 2.
FYI, Type 2 diabetes is a chronic condition that typically develops gradually over several years. It is strongly associated with lifestyle factors, particularly physical inactivity and obesity. While it can occur at any age, this form of diabetes is most commonly diagnosed in adults.
In three studies of roughly 192,000 adults in the US over 34 years conducted by Harvard researchers – the Nurses’ Health Studies I and II and the Health Professionals Follow-up Study – they revealed that while dark chocolate had beneficial effects, other types of chocolate did not.
Not all subjects had type 2 diabetes at the beginning of the study. Participants reported their diabetes status (if any), eating habits, general weight and chocolate consumption over time.
Individuals who regularly consumed dark chocolate – specifically five or more servings per week – experienced a 21 percent reduction in the risk of developing type 2 diabetes. Risk was measured by comparing the incidence of type 2 diabetes among participants who consumed different amounts of chocolate.
Throughout the course of the studies, approximately 19,000 individuals who did not previously have diabetes were diagnosed with type 2 diabetes. Among the nearly 112,000 participants who reported consuming chocolate, only 5,000 went on to develop type 2 diabetes, however.
The studies attested that while dark chocolate had beneficial effects, other types of chocolate did not.
“Increased consumption of dark, but not milk, chocolate was associated with lower risk of T2D [type 2 diabetes]. Increased consumption of milk, but not dark, chocolate was associated with long-term weight gain”, the report on the three studies stated.
Additionally, these compounds have been shown to lower LDL cholesterol levels while increasing HDL cholesterol, promoting a healthier lipid profile. HDL, known as “good cholesterol”, collects excess cholesterol from the bloodstream and tissues, while LDL, known as “bad cholesterol” can build up in artery walls, forming plaque which narrows and stiffens arteries. In some cases, this can lead to atherosclerosis, the hardening of the arteries, which can lead to coronary artery disease, heart attack, stroke, and poor blood circulation in the limbs.
Dark chocolate’s antioxidant properties also play a role in combating oxidative stress and inflammation in the body. This can potentially reduce the risk of chronic diseases and support overall cellular health.
Furthermore, research suggests that the flavanols in dark chocolate may enhance cognitive function and mood, possibly due to their effect on cerebral blood flow and neurotransmitter activity.
And of course, dark chocolate also has a high concentration of minerals such as iron, magnesium and zinc, further enhancing its nutritional value.
Yes, dark chocolate is truly a superfood.
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