Dark chocolate lovers, rejoice! New research suggests that indulging in your favorite treat could actually benefit your health. A study published in the BMJ indicates that regular dark chocolate consumption is linked to a lower risk of developing type 2 diabetes (T2D). However, this association wasn’t observed with milk chocolate.
“Our findings suggest that not all chocolate is created equal,” says Binkai Liu, a doctoral student in the department of nutrition at Harvard T.H. Chan School of Public Health. “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.”
The study analyzed data from over 192,000 individuals, revealing some interesting correlations. While those who consumed more chocolate overall tended to have higher energy intakes, saturated fats, and added sugars, dark chocolate consumption was surprisingly linked to a healthier dietary pattern. It was associated with higher scores on the Alternative Healthy Eating Index, as well as increased intake of fruits, vegetables, epicatechin (a type of flavonoid found in cocoa), and total flavonoids. Milk chocolate, on the other hand, showed the opposite pattern.
Here’s the key takeaway: individuals who ate 5 or more servings of any chocolate per week had a 10% lower risk of developing T2D compared to non-chocolate eaters. This association was even stronger for dark chocolate, with a 21% lower risk. Interestingly, milk chocolate was not associated with any reduction in T2D risk, and was actually linked to weight gain.1
“We were surprised by the clear split between dark and milk chocolate’s impact on diabetes risk and long-term weight management,” explains Qi Sun, MD, associate professor in the departments of nutrition and epidemiology at Harvard T.H. Chan School of Public Health. “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.”2
REFERENCES
1. Liu B, Zong G, Zhu L, et al. Chocolate intake and risk of type 2 diabetes: prospective cohort studies. BMJ. 2024;387:e078386. Published 2024 Dec 4. doi:10.1136/bmj-2023-078386
2. Eating dark chocolate linked with reduced risk of type 2 diabetes. News release. Harvad T.H. Chan School of Public Health. December 4, 2024. Accessed December 6, 2024. https://www.eurekalert.org/news-releases/1066724
While this research is promising, it’s important to remember that it’s observational and doesn’t prove causation. More research, including randomized controlled trials, is needed to confirm these findings and understand the exact mechanisms at play. Nevertheless, this study provides compelling evidence for incorporating dark chocolate into a healthy lifestyle – all in moderation, of course!