New research offers findings that might be a delightful treat for dark chocolate lovers.
A British Medical Journal study published this week suggests that consuming dark chocolate ― more so than milk or white chocolate ― may be associated with a lower risk of Type 2 diabetes, a chronic condition that occurs when your blood sugar levels are too high.
The research cites primary analyses finding that participants who ate more than five servings of any chocolate a week had a 10% lower rate of Type 2 diabetes, compared to those who never or rarely ate chocolate. But when the study drilled down into the varieties of chocolate, it found that people who ate more than five servings a week of dark chocolate were at a 21% lower risk of developing Type 2 diabetes than those who never or rarely ate chocolate.
The study did not find that consuming milk chocolate, specifically, was associated with a lower risk of Type 2 diabetes. Instead, it found that milk chocolate consumption was associated with long-term weight gain. (Being overweight or obese is considered a risk factor for Type 2 diabetes.)
The primary analyses evaluating total chocolate intake featured 192,208 participants, and excluded people who had prevalent diabetes, cardiovascular disease or cancer. The secondary analyses evaluating chocolate subtypes included 111,654 participants, and excluded people with self-reported diabetes, cardiovascular disease or cancer, among other exclusions. Participants in all of the analyses completed questionnaires about their diet over various time spans, with research going back more than 30 years.
Dr. Qi Sun, an associate professor at Harvard’s T.H. Chan School of Public Health, told NPR that researchers were “a little bit surprised” by the size of the association between dark chocolate consumption and a reduced risk of Type 2 diabetes.
The BMJ article cited several limitations of the study, however, such as a lack of diversity among the participants in the analyses for chocolate subtypes. They were all non-Hispanic white adults older than 50. Additionally, participants in the analyses consumed a “relatively low” amount of chocolate compared to findings from a U.S. Department of Agriculture nationwide food consumption survey, the study states.
The recommended serving size for dark chocolate, which has several other health benefits, is between 1 and 2 ounces, according to an article on the Cleveland Clinic website.
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While this may be encouraging news for dark chocolate fans, there are also several other ways to reduce your risk of developing Type 2 diabetes, or to manage the condition if you’ve been diagnosed with it.
According to the Mayo Clinic, symptoms of Type 2 diabetes, which occurs when your body can’t use insulin properly, often develop slowly. Signs of the condition include increased hunger and thirst, frequent urination, fatigue, unintended weight loss, blurred vision and frequent infections.
Exercising regularly, maintaining a healthy weight, eating nutritious food and avoiding smoking are all ways you can help lower your risk, or delay the onset, of the condition, the Cleveland Clinic states.
Genetics also “play a very strong role in the development” of Type 2 diabetes, the American Diabetes Association says.
Type 2 diabetes is a chronic condition that can’t be cured, but the Cleveland Clinic lists several ways it can be managed.
Your health care provider may recommend medications, lifestyle changes and blood sugar monitoring, among other treatments for management. As always, you should reach out to your doctor for any questions about your health.