A Sweet Solution?
It sounds too good to be true: A recent study published in The British Medical Journal finds that consuming small amounts of dark chocolate daily – about an ounce – may reduce the risk of developing Type 2 diabetes by 21%
Could it be that indulging in dark chocolate is not only harmless but actually beneficial for your health?
Experts at University of Vermont Health Network urge caution, noting that more research is needed to determine whether dark chocolate can play a significant role in preventing diabetes.
“I would love to say that eating dark chocolate is the answer,” says Tina Kader, MD, an endocrinologist at UVM Health Network – Champlain Valley Physicians Hospital. “What I can tell you is that preventing diabetes involves eating well, maintaining a healthy body weight and exercising 150 minutes a week.”
The Benefits of Dark Chocolate
Research has long shown the health benefits of dark chocolate, which is rich in powerful antioxidants. These compounds can help lower blood pressure, reduce the risk of clotting, balance the immune system, reduce stress and improve brain function.
Dark chocolate may also enhance insulin sensitivity – which is crucial for regulating blood sugar levels.
The new study, which analyzed data from about 190,000 adults over 30 years — found that not all chocolate is created equal. Dark chocolate, containing at least 70% cocoa, emerged as the healthier choice. In contrast, milk chocolate did not lower diabetes risk and was associated with long-term weight gain, a potential contributor to the development of Type 2 diabetes.
A Closer Look at the Findings
Approximately 38 million Americans are living with diabetes – about 1 in 10 people.
Type 2 diabetes, which accounts for 95% of cases, is characterized by the body's inability to regulate and use glucose effectively. Excessive blood sugar can lead to complications in the circulatory, nervous and immune systems.
Catherine LaPier, BSN, RN, a certified diabetes care and education specialist at Champlain Valley Physicians Hospital, advises against relying solely on dark chocolate as a preventive measure for prediabetes or at-risk individuals.
“It’s complicated, and there are many limitations in the study. It primarily involved a professional, white population. Were high-risk populations included in the study?” LaPier questions. “And it was self-reported, meaning participants might not even know they have diabetes. There’s a lot of denial when it comes to diabetes.”
Dr. Kader points out that a separate 2023 study by the Cocoa Supplement and Multivitamin Outcomes Study (COMSOS) showed no benefit to dark chocolate and diabetes. Also, the American Diabetes Association does not say that dark chocolate prevents diabetes and that more research is needed, she says.
Moderation and a Healthy Lifestyle
Nevertheless, LaPier notes that consuming dark chocolate in moderation can be beneficial, especially if it replaces higher-sugar alternatives. Over the past decade, studies have shown that dark chocolate may reduce cravings and promote feelings of fullness.
The bottom line? Incorporating dark chocolate into a balanced diet, along with regular exercise and maintaining a healthy weight, is a reasonable approach to diabetes prevention.
“If you add a piece of dark chocolate to your fast-food regimen and you're living a sedentary lifestyle, then you're not going to prevent diabetes,” LaPier warns.
Dr. Kader agrees. “The study is interesting, and it's good food for thought,” she says. “But exercising and eating healthy is what’s really going to make a difference.”
