Most of us would love to believe that eating chocolate is good for our health. As it turns out, science has some good news about the benefits of the sweet stuff.
A new study suggests that eating chocolate might lower your risk of being diagnosed with Type 2 diabetes.
Researchers at the Harvard T.H. Chan School of Public Health found that
people who consume 5 ounces of chocolate weekly can significantly lower their risk of Type 2 diabetes compared to those who never or rarely eat chocolate.
However, the type of chocolate you eat makes a big difference in how well it protects you from diabetes.
What the researchers found about chocolate and diabetes
The researchers looked at study data that included 192,000 participants over 30 years.
During that period, those who ate at least five servings of
dark chocolate each week lowered their risk of Type 2 diabetes by 21%. There was also a 3% reduction in risk for every serving of dark chocolate consumed each week.
“I am a fan of dark chocolate because of the many health benefits,” says
Erin Palinski-Wade, a New Jersey-based registered dietitian who was not part of the study.
Sorry, fans of milk chocolate: There appears to be no link between eating milk chocolate and a lower risk of Type 2 diabetes.
In fact, the researchers in the study said milk chocolate was found to promote weight gain over the long term, meaning it is more likely to raise your risk of Type 2 diabetes.
Why dark chocolate can be good for you
Why does dark chocolate provide such a health boost compared to milk chocolate? The researchers note that both types of chocolate contain similar levels of calories and saturated fat.
However, dark chocolate has polyphenols that might act as counterbalance against the impact of saturated fat and sugar.
“The high concentration of polyphenols -- particularly flavanols -- found in dark chocolate may be one of the main reasons for these benefits,” says Palinski-Wade, who is also author of “2 Day Diabetes Diet.”
Such compounds have antioxidant properties and may improve insulin sensitivity, helping to control blood sugar levels, she says.
The flavanols in cocoa also can stimulate nitric oxide production, which can help to dilate blood vessels and potentially lower blood pressure, according to Palinski-Wade.
By contrast,
milk chocolate has fewer flavanols than dark chocolate, and white chocolate does not have flavanols at all.
Dark chocolate is also rich in soluble fiber, vitamins and minerals such as iron, zinc and magnesium.
Research has linked dark chocolate consumption to a host of health benefits, including improvements in heart health, blood pressure and even mood, Palinski-Wade says.
How much chocolate should you eat?
Before you run to the candy shop, be aware that overindulging in any type of chocolate is unlikely to be good for your health or your waistline.
“Too much chocolate can provide excess calories and fat, which can have a negative impact on body weight and health,” Palinski-Wade says.
Importantly, the researchers emphasize that the participants in their study tended to eat less chocolate than the average person.
Those who indulge in large amounts of chocolate -- whether dark or milk -- might not see health benefits from eating chocolate, the researchers note.
Choosing the right chocolate
Selecting the right chocolate is key to getting the most benefit.
If you want to gain the health benefits of chocolate, Palinski-Wade recommends looking for varieties of
dark chocolate with less added sugar and sticking to 1 ounce of chocolate each day.
“It is important to remember that the benefits come from the high cocoa content,” Palinski-Wade says. “So, choosing dark chocolate -- 60% cacao or higher -- is the best choice when it comes to maximizing the health benefits.”
Consuming milk chocolate or white chocolate has not been shown to provide health benefits, and high levels can increase your daily sugar intake, which can increase the risk of future disease, she says.
“The darker the chocolate, the richer the nutrient content and the lower the added sugar content,” she says. “So, choosing dark chocolate is where you will find health benefits.”
It’s also important to select a dark chocolate that is low in heavy metals.
A few years ago, Consumer Reports released findings that some types of dark chocolate can have high levels of heavy metals, such as cadmium and lead. The presence of these heavy metals can cause issues with metabolic function and hamper the performance of organs in the body.
The Consumer Reports
website has a list of which brands of dark chocolate might pose potential dangers due to a high presence of heavy metals, and which are likely to be safer.
Some people don’t like dark chocolate, or simply can’t imagine life without milk chocolate. If you are in this group, you might try to enjoy milk chocolate in small amounts.
“Consider it a treat and have it every once in a while, but not as a daily choice,” Palinski-Wade says. “You can also slowly train your tastebuds to enjoy darker chocolate. Start with 50% cacao and then slowly increase as your taste adjusts.”
Whichever type of chocolate you choose, it is best to restrict it to a very small part of your dietary routine.
“Chocolate may offer some benefits, but it can contain large amounts of added sugar and fat which can offset the benefits,” Palinski-Wade says. “It should be used in small quantities as part of a balanced diet rich in fiber, lean protein and plant-based fats.”
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