As we age, managing our health becomes increasingly important, and for many Australians, the risk of developing type 2 diabetes is a significant concern. But what if indulging in a little bit of dark chocolate could actually be part of the solution? A recent study suggests that this delicious treat might have more benefits than we previously thought.
According to the study, consuming at least five small servings of dark chocolate each week could reduce the risk of developing type 2 diabetes by a remarkable 21 per cent. The research, which observed the eating habits and health outcomes of participants over time, found that as the consumption of dark chocolate increased, so too did the protective benefits against diabetes.
Before you rush to the nearest confectionery aisle, it’s important to note that we’re not talking about just any chocolate. The study specifically points to dark chocolate as the beneficial variety, with a serving size defined as 1 ounce (28 grams). Milk chocolate, unfortunately, doesn’t offer the same health advantages and is associated with weight gain over time, which is a known risk factor for type 2 diabetes.
The secret behind dark chocolate’s health benefits lies in its cacao content. Cacao is the less processed form of chocolate, derived from the Theobroma cacao tree, and is rich in flavanols. These compounds act as antioxidants and have anti-inflammatory properties, which can help reduce the risk of chronic conditions such as heart disease and diabetes.
Binkai Liu, the lead author of the study and a doctoral student at Harvard T.H. Chan School of Public Health, emphasises the importance of cacao’s high flavanol content. Flavanols have been shown to improve insulin sensitivity and reduce oxidative stress and inflammation, which are all factors in the development of diabetes.
While the study doesn’t establish a direct cause-and-effect relationship, the evidence suggests that the flavanols in dark chocolate could be a contributing factor to its health benefits. Dr. Nestoras Mathioudakis, co-medical director of the Diabetes Prevention and Education Program at Johns Hopkins Medicine, supports this notion, although he was not involved in the study.
The research, published in The BMJ journal, analysed data from three long-term studies, including the original Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-Up Study. Over 111,000 participants’ chocolate consumption habits were examined over a 25-year period.
Adjusting for dietary and lifestyle risk factors, the researchers found that those who ate at least five 1-ounce servings a week of any type of chocolate had a 10 per cent lower rate of type 2 diabetes compared to those who rarely or never ate chocolate. However, the benefits were most pronounced with dark chocolate consumption.
Despite these findings, the study does have its limitations. The participants were predominantly older white adults, and their chocolate consumption was relatively low. Moreover, the results conflicted with another study that found no benefit for diabetes in cocoa consumption.
Another concern raised by Dr. Mathioudakis is the potential contamination of dark chocolate with lead and cadmium, neurotoxic metals that can pose health risks. This is particularly true for organic dark chocolate, which may have higher levels due to industrial pollution in the regions where cacao trees are grown.
So, what should you take away from this study? If you’re not a fan of chocolate, you might be better off getting your flavonoids from fruits and vegetables. But if you do enjoy a bit of chocolate indulgence, opting for dark chocolate in moderation – about 1 ounce a few times a week – could be a small but positive choice for your health.
Have you incorporated dark chocolate into your diet for health reasons, or do you have other tips for managing the risk of type 2 diabetes? Share your experiences and thoughts in the comments below!
Also read: How to reverse pre-diabetes
