Type 2 diabetes is a complex condition, and chocolate is often viewed more as a delightful treat than a dietary staple, so it’s not surprising if these findings come as a surprise. Here’s an overview of the research and insights into the potential reasoning behind this correlation.
What did the research reveal?
The study, published in The BMJ on December 4, assessed data from three long-term studies: the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-Up Study. Participants in these earlier studies completed dietary questionnaires every four years over a span of 25 years.
Among the nearly 192,000 individuals who reported chocolate consumption, researchers discovered that those consuming at least five 1-ounce servings of any chocolate type weekly had a 10 percent reduced risk of developing type 2 diabetes compared to those who rarely or never indulged in chocolate. Future questionnaires allowed participants to report their diabetes diagnoses, which were subsequently validated through glucose levels, HbA1c (a blood test that gauges average blood sugar over the preceding two to three months), along with reported symptoms and treatment for type 2 diabetes.
Upon closer examination of chocolate preferences, researchers noted that individuals who favored milk chocolate did not exhibit a significant decrease in diabetes risk. However, an even more striking outcome was reported: individuals consuming at least five 1-ounce servings a week of dark chocolate exhibited a remarkable 21 percent lower risk of developing type 2 diabetes. Additionally, they appeared to maintain stable weight over time compared to their counterparts who favored milk chocolate.
But doesn’t chocolate increase blood sugar levels?
You may wonder, “Doesn’t chocolate contain a lot of sugar?” The straightforward answer is: yes, it can. However, the sugar content and the probability of chocolate significantly elevating your blood sugar largely depends on the type consumed. “Dark chocolate usually contains a higher concentration of cocoa solids and less sugar compared to milk chocolate,” explains Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. “This means that dark chocolate has a lower glycemic index and is less likely to induce sharp spikes in blood sugar levels.”
Moreover, dark chocolate has a richer cacao content, which is the primary component of chocolate, he notes. In contrast, the higher sugar content and reduced cacao in milk chocolate may trigger “quicker and more pronounced” increases in blood sugar, Keatley adds.
However, it seems there could be additional factors at play aside from sugar, remarks Christoph Buettner, M.D., Ph.D., chief of endocrinology at Rutgers Robert Wood Johnson Medical School. “Dark chocolate is rich in flavonoids, especially catechins and epicatechins, which possess antioxidant and anti-inflammatory effects,” he explains. “These compounds can enhance insulin sensitivity, improve blood circulation, and alleviate oxidative stress, all of which contribute to mitigating the risk factors for type 2 diabetes.”
This isn’t the first study linking modest consumption of dark chocolate to positive health outcomes. A separate study published earlier this year indicated that dark chocolate was “significantly associated” with reduced risk of hypertension. Other investigations have shown that the flavanols (a type of flavonoid) found in dark chocolate may protect against heart disease and could even enhance cognitive function.
Nevertheless, it is also crucial to recognize that aA randomized controlled trial published in *Diabetes Care* last year indicated that cocoa consumption does not influence the risk or prevention of type 2 diabetes. The recent study that established a more pronounced connection between dark chocolate and diabetes risk also depended on participants’ recollection of their dietary intake, which can sometimes be inaccurate, according to Keatley.
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