Dark chocolate's sweet surprise: Can it lower risk of diabetes? Experts decode new study

The holiday season is here, and with it, the cravings for chocolates are on the rise. If you are a dark chocolate lover, we have something exciting for you—a recent study published in the British Medicine Journal (BMJ) found that eating a few pieces of dark chocolate five times a week is linked to a reduced risk of Type 2 diabetes.?

According to the researchers, the connection between chocolate consumption and Type 2 diabetes risk is a ‘controversial’ topic; however, earlier studies did not explore the difference between the types of chocolate and diabetes risk. The subtypes of chocolates include dark, milk, and white, varying in levels of cocoa, sugar, and milk, which majorly influences the association with the risk of Type 2 diabetes.?

Chocolate and Health? Know what researchers found in the study?

The researchers used data from three long-term studies of nurses and healthcare workers in the United States. They analysed their food frequency and examined the link between Type 2 diabetes and total chocolate consumption.?

After analysing 192,028 people and monitoring them for 25 years, researchers found that people who ate 28.3 grams of dark chocolate at least five times a week were 10% less likely to develop diabetes compared to those who never or rarely ate chocolate.?

While dark chocolate is not a superfood for diabetics, it can still offer some health benefits when consumed mindfully and in moderation. “Dark chocolate (with at least 70% cocoa) contains antioxidants like flavonoids, which may help improve insulin sensitivity, lower blood pressure, and reduce inflammation,” says Dr. Rajiv Kovil, Head of Diabetology, Zandra Healthcare and Co-founder of Rang De Neela Initiative.?

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Pairing a small portion of dark chocolate (1-2 small squares) with fibre-rich foods like nuts and seeds can help slow down glucose absorption and enhance satiety, making it easier to enjoy without overeating.?

Can dark chocolate reduce the risk of diabetes??

Dark chocolate has magnesium, which helps in glucose metabolism and improves insulin sensitivity. However, it is essential to control portions, as excessive consumption can lead to spikes in blood sugar levels due to its calorie and sugar content.?

According to Dr. Aarti Ullal, physician and diabetologist at Gleneagles Hospital Parel, “There’s no correlation between dark chocolate and reduced risk of diabetes. People often prefer dark chocolate due to its antioxidant properties. While it may be healthy compared to milk chocolate, it does not directly prevent or reduce your risk of diabetes.”

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It is believed that compounds found in dark chocolate, such as flavonoids, can help improve blood circulation and insulin sensitivity, but it is not backed up with scientific research. More research is needed to prove its effectiveness.?

Sweet but risky: Hidden dangers of eating dark chocolates

Dark chocolate is often promoted as a healthy version of chocolate, but it still contains sugar, fats, and calories. “It can add extra inches to your waistline, resulting in excessive weight gain if eaten in large quantities. And that can significantly increase the risk of diabetes,” warns Dr. Ullal.?

Solely relying on dark chocolate to prevent diabetes can be a bad idea that may not go down well. Focus more on adopting a healthy lifestyle and making necessary adjustments for the betterment of your life.?

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Tips to eat chocolates mindfully?

Eating dark chocolate with the belief that it is a healthy alternative can lead to overeating, which may not be good for your overall well-being.?

If you are diabetic, try to include modifications like eating well-balanced meals, managing a healthy weight, and staying physically active by exercising regularly. Dr. Kovil suggests, “Diabetics can have dark chocolate 2-3 times in a week. The main aim should be focusing on a well-balanced diet rich in vegetables, whole grains, pulses, and lean proteins.”

Maintaining blood sugar levels through medication within the normal range, regular monitoring, exercise, and stress management remains crucial for diabetes management.

Always consult your doctor before making any drastic changes in your diet to weigh down its potential side effects and benefits.

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