Chocolate and Diabetes—Wait, What?

Type 2 diabetes (T2D) is becoming an unwelcome household name. Over 463 million people worldwide were affected in 2019, and that number could hit 700 million by 2045. T2D comes with serious baggage, like heart problems, kidney issues, and vision loss. But, surprise—your favorite indulgence, chocolate, might play a role in preventing it.

Here’s the deal: T2D is mainly caused by insulin resistance and your body’s inability to produce enough insulin. Lifestyle changes, like eating better and moving more, can lower your risk. And some studies suggest that flavonoids—compounds found in fruits, veggies, tea, and (drumroll, please) chocolate—may help.

Dark Chocolate vs. Milk Chocolate: A Tale of Two Bars

Not all chocolate is created equal. Dark chocolate, with its high cocoa content, is packed with flavonoids. Milk chocolate? Not so much—it’s got more sugar and less cocoa. Researchers dug into how these two types stack up in terms of diabetes risk, using data from three long-term studies.

The verdict? People who ate five or more servings of dark chocolate a week had a 21% lower risk of developing T2D. Milk chocolate didn’t show the same benefits—its sugar content might cancel out the good stuff.

Why Dark Chocolate Wins

So what makes dark chocolate special? It’s loaded with flavan-3-ols, antioxidants that can:

  • Improve insulin sensitivity (making your body use insulin better).
  • Lower inflammation.
  • Boost blood flow, which helps regulate glucose levels.

Milk chocolate, with its sugar rush, can lead to weight gain—another big risk factor for T2D. Meanwhile, dark chocolate didn’t show any link to weight gain, even when people ate more of it over time.

How Much Chocolate Is “Healthy”?

Before you dive into a dark chocolate binge, remember that moderation is key. The sweet spot (pun intended) seems to be a few servings a week. More isn’t necessarily better, especially since chocolate still has calories and fat.

The Takeaway

Dark chocolate might just be the MVP snack for people looking to lower their T2D risk. It’s tasty, satisfying, and might even help your health. But don’t let this be your excuse to skip the gym or ditch the veggies. A balanced diet and regular exercise are still the OG ways to keep diabetes at bay.

So go ahead, treat yourself to some dark chocolate—doctor’s orders (kind of). Just keep it classy and avoid the sugary milk chocolate temptations.

Liu B, Zong G, Zhu L, Hu Y, Manson JE, Wang M, Rimm EB, Hu FB, Sun Q. Chocolate intake and risk of type 2 diabetes: prospective cohort studies. BMJ. 2024 Dec 4;387:e078386. doi: 10.1136/bmj-2023-078386. PMID: 39631943; PMCID: PMC11616007.