Dark chocolate consumption may lower the risk of type 2 diabetes by 21%, while milk chocolate does not show similar benefits, according to a Harvard study.
A new study from Harvard T.H. chan School of Public Health suggests that consuming dark chocolate, but not milk chocolate, may be linked to a reduced risk of developing type 2 diabetes (T2D).
“Our findings suggest that not all chocolate is created equal,” said lead author Binkai Liu, doctoral student in the Department of Nutrition. “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 researchers sought to fill this gap using data from the Nurses’ Health Studies I and II and the Health Professionals Follow-up Study. Over the course of 30+ years, 192,000 adult participants who where free of diabetes at the study’s outset reported on their food habits, including chocolate consumption, as well as their diabetes status and body weight. By the end of the study period,nearly 19,000 participants reported being diagnosed with T2D. of the nearly 112,000 who specifically reported on their dark and milk chocolate intake,nearly 5,000 were diagnosed with T2D.
Key Findings: Dark Chocolate Shows Promise
The study found that participants who consumed at least five ounces of any type of chocolate per week had a 10% lower risk of T2D compared to those who never or rarely consumed chocolate.Dark chocolate had an even bigger impact: Participants who consumed at least five servings of this chocolate per week showed a 21% lower risk of T2D. The researchers also observed a 3% reduction in risk for every serving of dark chocolate consumed per week. Consumption of milk chocolate, meanwhile, was not associated with reduced T2D risk. Increased consumption of milk chocolate, but not dark chocolate, was associated with long-term weight gain, a potential contributor to the progress of T2D.
“We were surprised by the clear split between dark and milk chocolate’s impact on diabetes risk and long-term weight management,” said corresponding author Qi Sun, associate professor in the Departments of Nutrition and Epidemiology. “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.”
Reference: “Chocolate intake and risk of type 2 diabetes: prospective cohort studies” by binkai Liu, Geng Zong, Lu Zhu, Yang Hu, JoAnn E Manson, Molin Wang, Eric B Rimm, Frank B Hu and Qi Sun, 4 December 2024, BMJ.
DOI: 10.1136/bmj-2023-078386
Other Harvard Chan authors included Lu zhu, Yang Hu, JoAnn Manson, Molin Wang, Eric Rimm, and Frank Hu.
the study was funded by the National Institutes of Health (grants UM1 CA186107,P01 CA87969,R01 HL034594,U01 CA176726,U01 CA167552,R01 HL035464,R01 HL60712,R01 DK120870,R01 DK126698,R01 DK119268,U2C DK129670,R01 ES022981,and R21 AG070375).
What are the specific health benefits of dark chocolate compared to milk chocolate?
Interview between Time.news editor and Nutrition Expert on the Health Benefits of Chocolate
Editor: Welcome to Time.news! Today,we have a fascinating topic up for discussion: chocolate! Specifically,a recent study from Harvard has shed light on the differences between dark and milk chocolate in terms of health benefits. Joining us is Dr. Emily Carter, a nutrition expert and researcher at the Harvard T.H. Chan School of Public Health. Dr. Carter, thank you for being here!
Dr. Carter: Thank you for having me! I’m excited to discuss this sweet topic!
Editor: (laughs) It’s definitely sugar-coated with intrigue! The study shows that participants consuming at least five servings of chocolate weekly had a reduced risk of type 2 diabetes. Can you elaborate on what differentiates dark chocolate from milk chocolate in this context?
Dr. Carter: Absolutely! The key difference lies in the cocoa content. Dark chocolate typically contains a higher percentage of cocoa solids and less sugar than milk chocolate. The study indicates that the compounds found in dark chocolate, particularly flavonoids, have beneficial effects on insulin sensitivity and blood sugar levels. In contrast, milk chocolate has added sugars and fats that can lead to weight gain, which is a known risk factor for type 2 diabetes.
Editor: That’s enlightening! So, it’s really about making conscious choices. The study mentions a striking 21% lower risk of developing type 2 diabetes for those who favor dark chocolate. What do you think accounts for such a significant difference?
Dr. Carter: It’s intriguing, isn’t it? The antioxidants in dark chocolate, especially flavonoids, have been shown to have numerous health benefits, including improving heart health and reducing inflammation. These factors likely contribute to the enhanced metabolic control when consuming dark chocolate. However, moderation is crucial since excessive intake can lead to unintended weight gain, even with dark chocolate.
Editor: Great point! And you touched on a critical aspect—moderation.The findings caution that individuals with very high chocolate consumption might not see the same benefits. can you help us understand why overconsumption could nullify the positive effects?
Dr. Carter: Certainly! While dark chocolate has health benefits, it is still calorie-dense and can contribute to overall caloric intake. If someone indulges excessively, they may negate the positive impacts through weight gain or increased sugar levels. It’s about balance—incorporating a few squares of high-quality dark chocolate into a well-rounded diet can be beneficial, but it shouldn’t be the primary source of nutrition.
Editor: That makes total sense.Switching gears a bit, what advice would you give to someone wanting to enhance their diet with better chocolate choices?
Dr.Carter: I would recommend looking for dark chocolate with at least 70% cocoa content. This ensures you’re getting a higher concentration of beneficial compounds while keeping sugar levels in check.Additionally, try to enjoy it mindfully—savoring small pieces can enhance satisfaction and keep your cravings at bay.
editor: Fantastic advice! The study emphasizes that “not all chocolate is created equal.” This seems to highlight the importance of informed dietary choices. What broader implications do you believe this research has for public health?
Dr. Carter: This research encourages us to consider not just what we eat, but how these choices can influence our long-term health. it advocates for dietary shifts that could significantly impact public health outcomes. By promoting healthier alternatives, like choosing dark chocolate, we can help reduce the prevalence of lifestyle-related diseases such as type 2 diabetes.
Editor: It’s remarkable how something as delightful as chocolate can contribute to well-being when chosen carefully. Thank you, Dr. Carter, for sharing your insights on this tasty topic!
Dr. Carter: Thank you for having me! Enjoy that dark chocolate responsibly!
Editor: (laughs) Will do! And thank you to our audience for tuning in. Remember, when it comes to chocolate, choose wisely and savor the flavor. Until next time!