Regular​‍​‌‍​‍‌​‍​‌‍​‍‌ Dark Chocolate Consumption May Lower the Risk of Type 2 Diabetes, Study Finds

One of the recent trends in research is that dark chocolate may not be just a pleasurable food. Several studies now link dark chocolate and type 2 diabetes. The latest evidence keeps on coming that dark chocolate consumption may lower the risk of type 2 diabetes what is leading to its gradual incorporation as one of the foods in a diabetes prevention diet.

If you are interested in maintaining normal blood sugar level over the long term and are also attentive to blood sugar health foods, knowing about this connection is important.

What the Research Says About Dark Chocolate

The latest research published in The BMJ attributes a very consistent association between dark chocolate consumption and a reduced risk of type 2 diabetes.

Researchers found in this major observational study that the risk of type 2 diabetes was about 21 percent lower for people who ate five servings of dark chocolate per week compared to those who rarely ate chocolate. Besides, every additional serving of dark chocolate consumed weekly was linked to about a 3 percent decrease in risk.

What was most remarkable was that none of these results could be attributed to milk chocolate.

This discovery has attracted a lot of attention because dark chocolate is a natural source of flavonoids and other antioxidants. These substances may have the effect of making the body more sensitive to insulin as well as lessening the oxidative stress which are the two elements that are the root of diabetes condition.

The scientists however still maintain their position that it is too early to conclude that dark chocolate causes the reduction of diabetes risk but the association found is strong enough to be noticed.

How Dark Chocolate Fits Into a Diabetes Prevention Diet

Diabetes prevention diet means eating and living in a way that would keep blood sugar stable and lower the risk of disease in the long run. It may be possible for dark chocolate to be a part of this diet, due to the presence of cocoa flavonoids in it and sugar content lower than that of milk chocolate. These bioactive compounds may help support glucose metabolism and reduce inflammation.

As far as dark chocolate is concerned to be a part of a balanced diet, the focus should be put on the right amount and the quality of the product.

Dark chocolate, with a high percentage of cocoa and a minimal amount of sugar, is more compatible with the concept of blood sugar health foods that contribute to glucose level stabilization. However, dark chocolate should not replace but rather be complemented by other proven components of a diabetes prevention diet such as whole grains, vegetables, and lean proteins.

What Makes Dark Chocolate Different

The advantage of dark chocolate and type 2 diabetes is probably the source of cocoa.

Dark chocolate, in general, contains a lot more cocoa than milk chocolate, which means that it also contains more flavonoids and less sugar can be added. These flavonoids, especially flavanols, may help improve insulin sensitivity and lower inflammation, two very important factors when talking about the prevention of type 2 diabetes.

Previous studies also point in the same direction. The researchers’ meta-analysis of three long-term cohort studies concluded that the participants who at least five times a week were eating dark chocolate had a much lower risk of getting diabetes compared to those who did not consume dark chocolate. The conclusions remained the same even after accounting for lifestyle and dietary factors.

How to Use Dark Chocolate Without Going Overboard

Besides being a high-calorie food, dark chocolate bars vary in quality.

Choosing blood sugar health foods should help not hinder glucose level control. That means going for bars with a higher cacao percentage and less sugar added. That usually means that bars with at least 70% cocoa solids should be chosen.

It is also important to control one’s portions. Food intake should be at a moderate level and within a well-balanced diet. So, you will be able to keep the potential beneficial effects of the food while omitting the excess calories. If you use dark chocolate as merely one component of a diabetes prevention diet, then you should incorporate it in your diet as an occasional supplement rather than a regular item. Additionally, eating it with nutrient-dense foods can be beneficial not only for the overall quality of the diet but also for glucose regulation.

Putting the Evidence in Perspective

Although the link between dark chocolate and type 2 diabetes that has been found is fascinating, the experts are still very skeptical about it. Most of the data available now are from observational studies and hence, they cannot establish cause and effect relationship.

Factors like the overall quality of diet, physical activity, and genetics, which have an effect on diabetes risk, make it so that dark chocolate should be considered as a part of a broader lifestyle approach and not as a separate solution.

Another point to be considered is that by choosing dark chocolate with a higher content of cocoa and a lower content of sugar you put it in the same category as other blood sugar health foods such as non-starchy vegetables and whole grains. These choices are the building blocks of an achievable diabetes prevention diet that is nutrient-dense and promotes wellbeing in the long run.

What This Means for You

Here are the points you have to be aware of if you are curious about the relationship between dark chocolate and your health:

• Regular intake of dark chocolate may lead to a lower risk of type 2 diabetes.
• Dark chocolate rather than milk chocolate seems to be responsible for the observed benefits, probably because it has higher cocoa and lower sugar content.
• Even healthy indulgences should be a part of an overall diabetes prevention diet that mainly consists of balanced meals and nutrient-rich foods.

It is very important to keep the consumption under control. Dark chocolate may be one of the things that satisfy the appetite in a diet that is focused on the maintenance of stable blood glucose and the promotion of long-term metabolic health. If you happen to have any diabetes-related concerns, please consult with a healthcare professional or a registered dietitian to help you come up with dietary strategies that suit your personal needs.

The research is in progress, yet this collection of work points to the fact that occasionally eating a piece of dark chocolate is not only beneficial for your mood but also a small step towards better metabolic ​‍​‌‍​‍‌​‍​‌‍​‍‌health.