It’s probably too good to be true, but a recent study published on the British Medical Journalit brings encouraging news: Eating dark chocolate is associated with a lower risk of developing type 2 diabetes. The research is observational in nature and did not prove that chocolate was responsible for this health benefit (the cause-effect relationship was not proven); Another thing is that people who also consume dark chocolate may be less likely to develop diabetes (a greater association has been observed among those who follow a healthy diet).
“Dark chocolate should not be considered a ‘magic bullet’ for preventing diabetes,” warns Professor Qi sun, professor of epidemiology and nutrition at the Harvard TH Chan School of Public Health and lead author of the study. “Rather, the findings suggest that some dark chocolate is part of a healthy diet.”
The results of the study
researchers began studying three groups of healthcare workers in the mid-1980s. every four years,more than 190,000 participants filled out detailed dietary questionnaires asking how often they consumed chocolate. Starting in 2006,researchers changed the questionnaires they asked participants How often did they consume dark and milk chocolate?. Study participants were followed for 34 years. During this period, approximately 19,000 participants developed type 2 diabetes.
After adjusting the data taking into account other aspects of your lifestylesuch as exercise,alcohol consumption,smoking,an overall healthy diet,and a family history of diabetes,researchers found that people who consumed at least five servings of any type of chocolate per week had a 10% lower risk % of developing type 2 diabetes compared to those who rarely or never ate chocolate.
The debate: is chocolate good? How much can you eat per day?
When the researchers further analyzed data from 112,000 people who provided details on the types of chocolate they consumed,they saw an even more surprising result: Those who consumed at least five servings of dark chocolate per week had a 21 percent lower risk of developing the type 2 diabetes. compared to those who consumed dark chocolate less than once a month.
Los participants who consumed milk chocolate, As this second analysis showed, the subjects were not protected against type 2 diabetes: rather, they were more likely to gain weight during the study.
limitations of the study
“Even though the study is large and well-designed,like all observational studies,it was unable to demonstrate a cause-and-effect relationship between dark chocolate consumption and the prevention of type 2 diabetes,” said Dr. Dr. Susan at the New York Times, endocrinologist and nutritionist at Duke University School of Medicine.The study shows an effect of correlation and not causation: “Those who consume dark chocolate generally have a more health-conscious lifestyle”, agrees Stefano erzegovesi, psychiatrist and nutritionist.So it’s possible that the people in the study who ate dark chocolate were healthier for other reasons: perhaps they exercised more, ate a healthier diet, or went to the doctor more often when they needed it.
Although the researchers took into account many factors related to diet, lifestyle and wealth, they showed that eating dark chocolate prevents type 2 diabetes. 2 would require a clinical trial on a large group of people. Half of them should be “given” dark chocolate and the other half milk chocolate and followed for decades: an unrealistic and expensive experiment to investigate the relationship between a single food and a chronic disease such as diabetes.
The benefits of dark chocolate: the role of flavonoids
But why did the study reveal these results? how are they explained? “Dark chocolate and milk chocolate have similar amounts of calories, sugars and saturated fats,” hypothesizes first author Professor Qi Sun, “but dark chocolate contains more cocoa, and this might potentially be the key to its benefits for health”.
Cocoa is a seed extract rich in fiber and beneficial plant compounds called flavonoids.Much research suggests this Flavonoids have antioxidant and anti-inflammatory effects and may help keep blood vessels clear, which may explain cocoa’s health benefits. Some small clinical studies suggest that consuming dark chocolate or cocoa may lower blood pressure and improve insulin sensitivity and resistance, both of which influence the risk of developing type 2 diabetes.
The failure of supplements
Not all studies have found beneficial effects, and some have used concentrated cocoa supplements that contain more flavonoids than a typical dark chocolate bar. “Supplements based on concentrated cocoa flavonoids are not effective”underlines Stefano Erzegovesi, “and this is another example of the synergistic effect of natural foods: we are talking about flavonoids, but the effect of cocoa could be linked to a thousand other synergistic micronutrients, which perhaps have not yet been discovered”.
What and how much dark chocolate can you eat
“For both chocolate – reflects Erzegovesi – and coffee (they are ‘relatives’ due to the type of flavonoids they contain and, not in vain, they are both very bitter), Paracelsus’ saying ‘it is the dose that makes the poison’ is valid ‘. At low doses the value of antioxidants prevails, hence its beneficial effect, at high doses the substances that, in excess, are not good for health prevail: caffeine for coffee, sugar and saturated fats for chocolate.’
Dark chocolate can be part of a healthy diet, but it’s best to choose a variety with at least 70% cocoa: “It’s a good compromise between lots of flavonoids, but not too bitter like in the 90%, and not too much sugar,” says Erzegovesi. A delicacy that is good for your health (without exaggerating,of course) are nuts covered in dark chocolate,as they also contain phytonutrients,healthy fats and fiber.The right dose? “Ten grams a day”, advises nutritionist Erzgovesi, “which is equivalent to two small squares or one large square”.
What are the key differences in health benefits between dark chocolate and milk chocolate?
Title: Dark Chocolate and Diabetes: An Insightful Discussion wiht Professor Qi Sun
Time.news Editor: Good afternoon, Professor Qi Sun, and thank you for joining us today. Your recent study published in the British medical Journal highlights a fascinating association between dark chocolate consumption and a lower risk of developing type 2 diabetes. Can you provide us with an overview of your findings?
Professor Qi Sun: Good afternoon! Yes, I’m excited to discuss our findings. Our research followed over 190,000 healthcare workers for nearly four decades. Previous dietary questionnaires revealed that participants who consumed at least five servings of chocolate weekly had a 10% lower risk of type 2 diabetes compared to those who rarely ate chocolate. Strikingly, those who favored dark chocolate saw an even more significant decrease—21% lower risk—indicating that dark chocolate could have a favorable role in a healthy diet.
Time.news Editor: Those statistics are certainly intriguing. However, you emphasized that the study is observational rather than causal. Can you elaborate on what that means for the implications of your findings?
Professor Qi Sun: Absolutely. While we identified a correlation between darker chocolate consumption and lower diabetes risk, we cannot definitively say that chocolate consumption directly prevents diabetes. Correlation does not imply causation; it’s likely that individuals who consume more dark chocolate also lead healthier lifestyles overall. They may exercise more, maintain a balanced diet, and have good healthcare practices, all of which contribute to their lower risk.
Time.news Editor: That makes sense. In light of these findings, how should the public approach chocolate consumption? Is there a recommended quantity they should aim for?
Professor Qi Sun: It’s essential to treat dark chocolate not as a ‘magic bullet’ but as part of a complete healthy diet. We suggest moderation—consuming about five servings of dark chocolate per week, which averages to about 30-50 grams a day, can be a reasonable amount. However,one should always consider individual health conditions and dietary patterns,and opting for quality dark chocolate with higher cocoa content is crucial.
Time.news editor: Your research highlighted some stark differences between dark and milk chocolate in relation to diabetes risk.Can you share why milk chocolate wasn’t associated with the same protective benefits?
Professor Qi sun: Certainly! While dark chocolate is rich in flavonoids and antioxidants, milk chocolate often contains higher sugar and fat levels, which could lead to weight gain and other health issues. Our analysis showed that participants who consumed milk chocolate not only didn’t have the same protective factor but where also more likely to gain weight, which is a significant risk factor for developing type 2 diabetes.
Time.news editor: Interesting! There’s always a discussion about the potential downsides of certain foods. How should we interpret the limitations of the study, especially with respect to generalizing these findings?
Professor qi Sun: It’s vital to approach these findings with caution. Our study provides a foundation for further exploration, but we must acknowledge its observational nature. Other factors such as lifestyle choices, genetics, and socioeconomic status play a role in diabetes risk, and these can complicate interpretations of our results. Future research can help unpack these relationships more thoroughly.
Time.news Editor: Thank you for shedding light on this topic, Professor Sun. For our readers who might be inspired to integrate dark chocolate into their diets, could you recommend some practical tips on how to enjoy dark chocolate while maintaining overall health?
Professor Qi Sun: Certainly! When enjoying dark chocolate, choose varieties with at least 70% cocoa content for maximum health benefits. Pair it with fruits, nuts, or even use it in guilt-free baking. Also, savoring small portions can definitely help satisfy cravings without overindulging. Balancing it with regular physical activity and a nutritious diet will maximize its potential benefits.
Time.news Editor: Wonderful insights! Thank you once again for joining us and sharing your valuable research findings. Your contributions to understanding nutrition and health are truly appreciated.
Professor Qi Sun: Thank you for having me! It’s been a pleasure discussing this important topic.
