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Cathy Hilborn Feng

Editor and Contributor, Health & Wellness


’Tis the season of tempting chocolate – in warming cups of cocoa, slices of Yule log, or by the box.
Now there’s a healthy reason to indulge in moderation – provided you choose dark, not milk chocolate.
A long-term US study published in The BMJ this month found that eating five servings of dark chocolate a week may curb the risk of developing type 2 diabetes.
More than 500 million people worldwide live with type 2 diabetes, and with that number expected to rise to over 700 million by 2045, researchers are keen to find solutions.

Chocolate contains high levels of flavonols, natural compounds with antioxidant, anti-inflammatory and antibacterial qualities that are good for the heart and lower diabetes risk. Flavonols are abundant in red wine, apples, berries, other fruit, vegetables and tea.
Previous studies found a link between eating chocolate and a lower risk of type 2 diabetes, but the results were inconsistent.
Importantly, they did not look at whether dark and milk chocolate – which have different cocoa, milk and sugar content – have different impacts, especially as milk chocolate has less than one-fifth as many flavonols as dark chocolate.
According to health and nutrition surveys carried out in the United States between 2007 and 2008 and 2013 and 2014, 11 per cent of American adults had chocolate on a regular basis – but only 1.4 per cent have dark chocolate, the kind with more than 45 per cent cocoa content.
For their research, the team used data from three long-term studies of nurses and healthcare workers in the US with no history of diabetes, heart disease or cancer when they were recruited.
They analysed food frequency questionnaires completed every four years over 25 years to examine the link between type 2 diabetes and chocolate consumption for 192,208 people, and whether that chocolate was dark or milk in 111,654 people.

In the first group, 18,862 people developed type 2 diabetes. Those who had been eating a one-ounce (28-gram) serving of chocolate of either type at least five times a week were 10 per cent less likely to develop type 2 diabetes compared with those who never or rarely ate chocolate.
In the second group, 4,771 people developed type 2 diabetes. Those who ate a serving of dark chocolate five times a week had a 21 per cent lower risk of developing the disease.
The study also found eating more milk chocolate, but not dark, was linked to long-term weight gain.
Although dark and milk chocolate contain similar levels of energy and saturated fat, researchers suggest the higher levels of flavonols in dark chocolate might offset the weight-gain effects of fat and sugar, as well as the risk of diabetes and other cardiometabolic diseases they introduce.
The study found links between having milk chocolate and consumption of less healthy food and nutrients, including saturated fat, added sugar, red and processed meat, and confectionery and desserts.

Dark chocolate consumption was linked to consumption of other flavonol-rich food and beverages, such as blueberries, tea, and red wine.
Further trials are needed to confirm the findings, the researchers say, adding that the study’s observational nature prevents them from drawing firm conclusions about causality.
Dark chocolate’s other benefits
Past studies have suggested other ways dark chocolate is good for us: it might help to prevent heart disease and lower the risk of strokes; help improve cognition and boost mood; and elevate good cholesterol while lowering the bad.
Studies have found it may also be good for your gut and help with weight loss, by helping to curb cravings and help you feel full longer.
So if you are shopping for chocolate as a gift or to serve over the festive season, reach for the dark kind.
Like what you read? Follow SCMP Lifestyle on Facebook, X and Instagram. You can also sign up for our eNewsletter here.


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Dark chocolate can cut your diabetes risk, new study finds. Just keep it to 5 pieces a week

There is lots of chocolate to tempt this holiday season. For your health’s sake, choose dark chocolate. Photo: Shutterstock


Dark chocolate contains high levels of flavonols, compounds with antioxidant, anti-inflammatory and antibacterial qualities. Authors of a new study think this may make it good for heart health and lowering diabetes risk, but that more research is needed. Photo: Shutterstock 

The holiday season usually means lots of tempting chocolate. For your health’s sake, choose dark – A study shows five one-ounce servings a week could lower your risk of diabetes. Photo: Shutterstock 

About 11 per cent of American adults eat chocolate on a regular basis, but only 1.4 per cent eat dark chocolate. Photo: Shutterstock

Researchers found that those who ate five one-ounce servings of dark chocolate a week were less likely to develop type-2 diabetes. Photo: Shutterstock

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Lifestyle

Health & Wellness

Health

Food & Drink

Christmas means lots of tempting chocolate. A study shows eating five small portions a week of the dark kind may have major health benefits


Christmas means lots of tempting chocolate. A study shows eating five small portions a week of the dark kind may have major health benefits.


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Food and Drinks

Christmas

Healthy eating