New research from Harvard and Chinese scientists has found that enjoying dark chocolate can significantly reduce the risk of type 2 diabetes. In a study involving nearly 200,000 US adults, those who ate five servings of dark chocolate each week saw their diabetes risk drop by 21%. Unlike milk chocolate, which was linked to weight gain, dark chocolate did not contribute to becoming overweight.
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The study analyzed data from 111,654 participants over more than two decades. Researchers excluded individuals with existing health conditions and those with inconsistent chocolate consumption habits. After adjusting for various lifestyle and dietary factors, the findings revealed that dark chocolate’s benefits were substantial in lowering diabetes risk. In contrast, increased milk chocolate intake was associated with a 0.35 kg significant weight gain over four years.
One of the key reasons dark chocolate is beneficial lies in its rich content of polyphenols, specifically flavanols. These antioxidants help improve insulin sensitivity and protect the heart. Dark chocolate with 50-80% cacao contains high levels of flavan-3-ols, which are almost non-existent in milk and white chocolates. Additionally, dark chocolate supports a healthy gut microbiome, further enhancing metabolic health.
While the study presents strong evidence in favor of dark chocolate, it also acknowledges certain limitations. The research was observational, meaning it can show associations but not direct cause and effect. Moreover, younger individuals tended to consume more dark chocolate, and the data was self-reported, which can sometimes be unreliable. Scientists emphasize the need for more clinical trials to fully understand how dark chocolate influences health. Future research aims to explore sustainable chocolate production and the broader impacts of chocolate on mental well-being.