It’s no secret most of us have a soft spot for chocolate. But did you know indulging in the right kind of chocolate could benefit your health? A recent study suggests that dark chocolate, in particular, may offer a sweet defense against type 2 diabetes. Researchers found that consuming dark chocolate, rich in flavonols, can help regulate blood sugar levels and reduce the risk of diabetes-related complications. Here’s what to know and how to indulge without compromising your health.
The links between dark chocolate and a lower diabetes risk
The observational study, published this week in The BMJ journal, analyzed data from three long-term studies over 25 years. Researchers looked at dark and milk chocolate consumption, alongside total chocolate consumption, among over 111,000 participants. After adjusting for dietary and lifestyle factors, they found that those who consumed at least five 1-ounce servings of any type of chocolate showed a 10 percent lower rate of type 2 diabetes than those who rarely or never indulged.
However, the health benefits increased when dark chocolate consumption increased to five servings a week. This led to a significant 21 percent lower risk of developing type 2 diabetes, as well as no additional long-term weight gain.
How dark chocolate combats diabetes
We’ve all heard about the health benefits of dark chocolate, mainly from its cacao content. Cacao, the raw and unprocessed form of chocolate, has the most flavonols. The higher the cacao percentage on your dark chocolate bar, the more flavanols it contains. These powerful antioxidants have been shown to improve insulin sensitivity and reduce inflammation that leads to chronic conditions such as heart disease and diabetes. Importantly, the study did not prove cause and effect. However, higher levels of flavanols in cacao may be a cause for the differences in benefits from dark versus milk chocolate.
Why milk chocolate isn’t as healthy as dark chocolate
When factoring in the two types of chocolate, the study found there was no significant reduction in diabetes risk when consuming milk chocolate. While milk chocolate may satisfy your sweet tooth, it doesn’t offer the same health benefits as its darker counterpart. The study found that consuming milk chocolate was linked to weight gain, a significant risk factor for type 2 diabetes. This is likely due to the higher sugar and fat content in milk chocolate. Additionally, milk chocolate contains less cacao, which means it has fewer flavonols, the beneficial compounds found in dark chocolate.
Study limitations and risks of eating dark chocolate
It’s important to note that the study had some limitations. The participants were primarily older white adults, and their chocolate consumption was relatively low. Additionally, the results conflicted with a previous December 2024 study that found no benefit for diabetes in cocoa consumption.
What’s more, most store-bought chocolate products contain a lot of added sugar, which could counteract the benefits. Lastly, dark chocolate and similar cocoa products have been found to be contaminated with lead and cadmium. These two metals have been linked to cancer and chronic disease. Some of the highest levels were found in organic versions of dark chocolate. This is likely due to industrial pollution in countries with cacao trees.
Tips for adding dark chocolate to your diet safely
While dark chocolate may be a part of a healthy diet, it’s a good idea to consume it in moderation. It’s also worth noting that chocolate’s beneficial flavanols can also be found in fruit and vegetables—like berries and kale—which could be a healthier bet.
That said, if you’re craving a chocolate fix, it’s a good idea to reach for a piece of dark chocolate. To maximize the benefits, consider the following tips:
- Choose high-quality dark chocolate: Look for options with a high cacao content, ideally 70 percent or more and lower added sugar, ideally no more than 5-6 grams. We like Hu Simple Dark Chocolate 70% Cacao Candy.
- Consider the portion size: Stick to a small one-ounce (about 28 grams) serving of dark chocolate—about one to three squares depending on the bar.
- Pair it with other healthy foods: Enjoy it with high-fiber fruits, like dark berries, or protein like Greek yogurt and nuts.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
