Eating Dark Chocolate May Cut Type 2 Diabetes Risk By 21%, Study Finds

Eating dark chocolate might do more than satisfy your sweet tooth. While previous research has linked dark chocolate with everything from improved brain health to a lower risk of high blood pressure and diabetes, a new study shows that consuming dark chocolate may significantly reduce your risk fortype 2 diabetes.Researchers found that people who ate5 ounces of any type of chocolate weekly had a 10% lower risk, but people who ateat least five servings of dark chocolate each week had a 21% lower chance of developing the disease compared to those who didn’teat dark chocolate.The study, published inThe BMJ,used more than 30 years’ worth of data from 192,000 adults. Unlike previous studies, this research compared dark and milk chocolate instead of lumping both types of chocolate together.While dark and milk chocolate bars have a similar number of calories, dark chocolate has a higher cocoa content.“The cocoa content, we believe, is the major difference that contributes to the differential association between chocolate and diabetes,”Binkai Liu, MS, a PhD student in the Department of Nutrition at Harvard T.H. Chan School of Public Health and lead author of the study, told Verywell.In other words, “eating dark chocolate might be associated with lower risk of type two diabetes in the long term, but eating milk chocolate will not give you the same benefit,” Liu said.That doesn’t mean that dark chocolate enthusiasts won’t develop type 2 diabetes. The new study was observational, so it only shows an association—not a cause-and-effect relationship.The Benefits of Raw CacaoLook for Higher-Percentage Dark ChocolatePlant compounds called polyphenols might explain the association between dark chocolate and lower type 2 diabetes risk.Tea, wine, and dark chocolate are packed with theseantioxidantand anti-inflammatory compounds.Cocoa solids contain most of the chocolate’spolyphenols. Dark chocolate packages tell you what percentage of the bar comes from cocoa solids. Dark chocolate may contain several times more cocoa solids than milk chocolate, meaning there are a lot more polyphenols in higher-percentage dark chocolate.“These polyphenols in dark chocolate are thought to help improve insulin sensitivity, how well insulin works in the body, whichmayhelp manage blood sugar levels,”Amy Kimberlain, RDN, CDCES, a Miami-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told Verywell in an email.Another reason to pick dark chocolate: The new study associated milk chocolate with long-term weight gain. Overweight can increase the risk of developing type 2 diabetes.“If consumed in excess, high-sugar, high-fat chocolates, such as milk or white chocolate, can contribute to weight gain and increased blood sugar levels, which are risk factors for type 2 diabetes,” Kimberlain said.How Much Dark Chocolate Should You Eat to Live Longer?Some Studies Say Chocolate Does Not Lower Diabetes RiskA small 2020 meta-analysis suggests that a lot of the evidence linking chocolate and chronic disease risk is limited or uncertain.Since research findings are inconsistent about dark chocolate preventing type 2 diabetes, you don’t need to force yourself to eat it for health benefits if you don’t like the bitter flavor.Some studies even suggest that chocolate doesn’t lower type 2 diabetes risk. A recent study published in the journalDiabetes Carefound that older and middle-aged adults who took a daily cocoa extract supplement did not have a reduced risk after 3.5 years.However, according to Liu, those findings are not easily comparable to her new findings.“Their participants’ characteristics are a little bit different from ours. Theirs are older and ours are younger. Also, they have a much shorter follow-up period,” Liu added. More studies are needed to parse out how long you’d need to consume dark chocolate for its protective effect to kick in.Can Dark Chocolate Lower Your Cholesterol?Milk and Dark Chocolate Can Fit Into Healthy Eating PlanEven if this new study leads you to eat dark chocolate, you don’t have to cut milk chocolate out of your diet completely.Kimberlain said that milk chocolate in moderation is “unlikely to causetype 2 diabetesdirectly” and a variety of factors like genetics, access to healthcare, and food security all influence the risk of developing the disease.Milk chocolate can be part of a balanced diet. “Pairing it with nutrient-dense foods, like nuts or fruits, can enhance its nutritional value without significantly increasing diabetes risk,” Kimberlain said.Health Benefits of Dark ChocolateWhat This Means For YouNutrition studies provide interesting insight for researchers, but it is important to remember that findings from observational studies—like the new chocolate study—can’t replace advice from a trusted healthcare provider.

Eating dark chocolate might do more than satisfy your sweet tooth. While previous research has linked dark chocolate with everything from improved brain health to a lower risk of high blood pressure and diabetes, a new study shows that consuming dark chocolate may significantly reduce your risk fortype 2 diabetes.

Researchers found that people who ate5 ounces of any type of chocolate weekly had a 10% lower risk, but people who ateat least five servings of dark chocolate each week had a 21% lower chance of developing the disease compared to those who didn’teat dark chocolate.

The study, published inThe BMJ,used more than 30 years’ worth of data from 192,000 adults. Unlike previous studies, this research compared dark and milk chocolate instead of lumping both types of chocolate together.

While dark and milk chocolate bars have a similar number of calories, dark chocolate has a higher cocoa content.

“The cocoa content, we believe, is the major difference that contributes to the differential association between chocolate and diabetes,”Binkai Liu, MS, a PhD student in the Department of Nutrition at Harvard T.H. Chan School of Public Health and lead author of the study, told Verywell.

In other words, “eating dark chocolate might be associated with lower risk of type two diabetes in the long term, but eating milk chocolate will not give you the same benefit,” Liu said.

That doesn’t mean that dark chocolate enthusiasts won’t develop type 2 diabetes. The new study was observational, so it only shows an association—not a cause-and-effect relationship.

The Benefits of Raw Cacao

Look for Higher-Percentage Dark Chocolate

Plant compounds called polyphenols might explain the association between dark chocolate and lower type 2 diabetes risk.Tea, wine, and dark chocolate are packed with theseantioxidantand anti-inflammatory compounds.

Cocoa solids contain most of the chocolate’spolyphenols. Dark chocolate packages tell you what percentage of the bar comes from cocoa solids. Dark chocolate may contain several times more cocoa solids than milk chocolate, meaning there are a lot more polyphenols in higher-percentage dark chocolate.“These polyphenols in dark chocolate are thought to help improve insulin sensitivity, how well insulin works in the body, whichmayhelp manage blood sugar levels,”Amy Kimberlain, RDN, CDCES, a Miami-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told Verywell in an email.

Another reason to pick dark chocolate: The new study associated milk chocolate with long-term weight gain. Overweight can increase the risk of developing type 2 diabetes.

“If consumed in excess, high-sugar, high-fat chocolates, such as milk or white chocolate, can contribute to weight gain and increased blood sugar levels, which are risk factors for type 2 diabetes,” Kimberlain said.

How Much Dark Chocolate Should You Eat to Live Longer?

Some Studies Say Chocolate Does Not Lower Diabetes Risk

A small 2020 meta-analysis suggests that a lot of the evidence linking chocolate and chronic disease risk is limited or uncertain.Since research findings are inconsistent about dark chocolate preventing type 2 diabetes, you don’t need to force yourself to eat it for health benefits if you don’t like the bitter flavor.

Some studies even suggest that chocolate doesn’t lower type 2 diabetes risk. A recent study published in the journalDiabetes Carefound that older and middle-aged adults who took a daily cocoa extract supplement did not have a reduced risk after 3.5 years.

However, according to Liu, those findings are not easily comparable to her new findings.

“Their participants’ characteristics are a little bit different from ours. Theirs are older and ours are younger. Also, they have a much shorter follow-up period,” Liu added. More studies are needed to parse out how long you’d need to consume dark chocolate for its protective effect to kick in.

Can Dark Chocolate Lower Your Cholesterol?

Milk and Dark Chocolate Can Fit Into Healthy Eating Plan

Even if this new study leads you to eat dark chocolate, you don’t have to cut milk chocolate out of your diet completely.

Kimberlain said that milk chocolate in moderation is “unlikely to causetype 2 diabetesdirectly” and a variety of factors like genetics, access to healthcare, and food security all influence the risk of developing the disease.

Milk chocolate can be part of a balanced diet. “Pairing it with nutrient-dense foods, like nuts or fruits, can enhance its nutritional value without significantly increasing diabetes risk,” Kimberlain said.

Health Benefits of Dark Chocolate

What This Means For YouNutrition studies provide interesting insight for researchers, but it is important to remember that findings from observational studies—like the new chocolate study—can’t replace advice from a trusted healthcare provider.

What This Means For You

Nutrition studies provide interesting insight for researchers, but it is important to remember that findings from observational studies—like the new chocolate study—can’t replace advice from a trusted healthcare provider.

8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: an overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci. 2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017Liu B, Zong G, Zhu L, et al.Chocolate intake and risk of type 2 diabetes: prospective cohort studies.BMJ. 2024;387:e078386. doi:10.1136/bmj-2023-078386Shah SR, Alweis R, Najim NI, et al.Use of dark chocolate for diabetic patients: a review of the literature and current evidence.J Community Hosp Intern Med Perspect. 2017;7(4):218-221. doi:10.1080/20009666.2017.1361293Oregon State University.Flavonoids.Harvard T.H. Chan School of Public Health.Dark chocolate.National Library of Medicine: MedlinePlus.Diabetes type 2.Morze J, Schwedhelm C, Bencic A, et al.Chocolate and risk of chronic disease: a systematic review and dose-response meta-analysis.Eur J Nutr. 2020;59(1):389-397. doi:10.1007/s00394-019-01914-9Li J, Sesso HD, Kim E, et al.Cocoa extract supplementation and risk of type 2 diabetes: the cocoa supplement and multivitamin outcomes study (COSMOS) randomized clinical trial.Diabetes Care. 2023;46(12):2278-2284. doi:10.2337/dc23-1012

8 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: an overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci. 2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017Liu B, Zong G, Zhu L, et al.Chocolate intake and risk of type 2 diabetes: prospective cohort studies.BMJ. 2024;387:e078386. doi:10.1136/bmj-2023-078386Shah SR, Alweis R, Najim NI, et al.Use of dark chocolate for diabetic patients: a review of the literature and current evidence.J Community Hosp Intern Med Perspect. 2017;7(4):218-221. doi:10.1080/20009666.2017.1361293Oregon State University.Flavonoids.Harvard T.H. Chan School of Public Health.Dark chocolate.National Library of Medicine: MedlinePlus.Diabetes type 2.Morze J, Schwedhelm C, Bencic A, et al.Chocolate and risk of chronic disease: a systematic review and dose-response meta-analysis.Eur J Nutr. 2020;59(1):389-397. doi:10.1007/s00394-019-01914-9Li J, Sesso HD, Kim E, et al.Cocoa extract supplementation and risk of type 2 diabetes: the cocoa supplement and multivitamin outcomes study (COSMOS) randomized clinical trial.Diabetes Care. 2023;46(12):2278-2284. doi:10.2337/dc23-1012

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: an overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci. 2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017Liu B, Zong G, Zhu L, et al.Chocolate intake and risk of type 2 diabetes: prospective cohort studies.BMJ. 2024;387:e078386. doi:10.1136/bmj-2023-078386Shah SR, Alweis R, Najim NI, et al.Use of dark chocolate for diabetic patients: a review of the literature and current evidence.J Community Hosp Intern Med Perspect. 2017;7(4):218-221. doi:10.1080/20009666.2017.1361293Oregon State University.Flavonoids.Harvard T.H. Chan School of Public Health.Dark chocolate.National Library of Medicine: MedlinePlus.Diabetes type 2.Morze J, Schwedhelm C, Bencic A, et al.Chocolate and risk of chronic disease: a systematic review and dose-response meta-analysis.Eur J Nutr. 2020;59(1):389-397. doi:10.1007/s00394-019-01914-9Li J, Sesso HD, Kim E, et al.Cocoa extract supplementation and risk of type 2 diabetes: the cocoa supplement and multivitamin outcomes study (COSMOS) randomized clinical trial.Diabetes Care. 2023;46(12):2278-2284. doi:10.2337/dc23-1012

Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: an overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci. 2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017

Liu B, Zong G, Zhu L, et al.Chocolate intake and risk of type 2 diabetes: prospective cohort studies.BMJ. 2024;387:e078386. doi:10.1136/bmj-2023-078386

Shah SR, Alweis R, Najim NI, et al.Use of dark chocolate for diabetic patients: a review of the literature and current evidence.J Community Hosp Intern Med Perspect. 2017;7(4):218-221. doi:10.1080/20009666.2017.1361293

Oregon State University.Flavonoids.

Harvard T.H. Chan School of Public Health.Dark chocolate.

National Library of Medicine: MedlinePlus.Diabetes type 2.

Morze J, Schwedhelm C, Bencic A, et al.Chocolate and risk of chronic disease: a systematic review and dose-response meta-analysis.Eur J Nutr. 2020;59(1):389-397. doi:10.1007/s00394-019-01914-9

Li J, Sesso HD, Kim E, et al.Cocoa extract supplementation and risk of type 2 diabetes: the cocoa supplement and multivitamin outcomes study (COSMOS) randomized clinical trial.Diabetes Care. 2023;46(12):2278-2284. doi:10.2337/dc23-1012

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