Here's something to smile about - your chocolate habit might actually be good for you. But before you raid the supermarket sweet aisle, there's a catch: it needs to be dark chocolate.
Recent groundbreaking research from Harvard has revealed that dark chocolate could help ward off Type 2 diabetes, while also boosting your mood and gut health.
In a very large study following 192,000 people for over 30 years, Harvard researchers found something remarkable: people who regularly enjoyed dark chocolate were 21% less likely to develop Type 2 diabetes compared to those who avoided it.
Even better, each weekly serving of dark chocolate reduced the risk by another 3%.
Lead researcher Binkai Liu emphasises the importance of chocolate choice:
"Our findings suggest that not all chocolate is created equal. For anyone who loves chocolate, this is a reminder that making small choices, like choosing dark chocolate over milk chocolate, can make a positive difference to their health."
Dark chocolate's health benefits primarily stem from its rich polyphenol content, particularly compounds called flavanols. These bioactive substances have demonstrated several beneficial effects:
Production of nitric oxide, leading to improved blood vessel dilation
Enhanced insulin sensitivity in healthy individuals
Anti-inflammatory properties
Potential mood-enhancing effects
Research from Brigham Young University has identified epicatechins, a specific type of flavanol in cocoa, as particularly beneficial.
Studies suggest these compounds may improve beta cell function, which is crucial for insulin production and blood sugar regulation.
Here's another pleasant surprise: while milk chocolate lovers tended to gain weight over time, dark chocolate enthusiasts didn't face the same issue. This is crucial because maintaining a healthy weight is key to preventing diabetes.
Dr. Qi Sun, associate professor at Harvard, notes:
"We were surprised by the clear split between dark and milk chocolate's impact on diabetes risk and long-term weight management. Even though dark and milk chocolate have similar levels of calories and saturated fat, it appears that the rich polyphenols in dark chocolate might offset the effects of saturated fat and sugar on weight gain and diabetes. It's an intriguing difference that's worth exploring more."
The good news gets even better. Korean researchers discovered that eating dark chocolate doesn't just help your body - it lifts your mood too. Their study found that enjoying three small portions (10g each) of 85% dark chocolate throughout the day made people noticeably happier.
The researchers at Seoul National University emphasised the groundbreaking nature of their findings:
"Dark chocolate has long been recognised for its mood-altering properties. However, the evidence regarding the emotional effects of daily dark chocolate intake is limited. To the best of our knowledge, this is the first study that provides evidence that dark chocolate consumption in everyday life influences physiological and psychological states."
It turns out dark chocolate works its mood-boosting magic through your gut. The study found that people who ate 85% dark chocolate had better gut health and mood improvements.
As the Korean research team explains: "It's possible that the mood-altering effect of 85% dark chocolate consumption may be mediated by changes in the diversity and abundance of intestinal bacteria."
When you eat dark chocolate, you're not just feeding yourself - you're nourishing the trillions of "good" bacteria in your digestive system. The research showed that people who ate 85% dark chocolate had:
A more diverse and healthier gut microbiome
Higher levels of 'happy' gut bacteria
Better overall mood
Dr. Jeffery Tessem from Brigham Young University adds perspective to these findings: "There have been a number of studies that have suggested that foods that are high in epicatechins have benefits for obesity, for Type 2 diabetes, and for metabolic syndrome."
1. How much dark chocolate should one consume?
Research suggests approximately one ounce (28 grams) per day strikes an optimal balance between obtaining benefits and avoiding overconsumption.
2. Does milk chocolate offer the same benefits?
No, the study found no reduction in diabetes risk associated with milk chocolate consumption. This difference likely relates to milk chocolate's higher sugar content and lower cocoa concentration.
3. Why is dark chocolate more beneficial?
Dark chocolate typically contains higher levels of cocoa and therefore more beneficial compounds like flavanols and epicatechins. It also usually contains less sugar than milk chocolate.
4. Can dark chocolate prevent diabetes?
While research shows an association between dark chocolate consumption and reduced diabetes risk, it should not be considered a preventive treatment. A balanced diet and healthy lifestyle remain essential.
5. Does the cocoa percentage matter for mood benefits?
Yes, research indicates that 85% cocoa chocolate provides superior mood benefits compared to lower percentages. The study found no significant mood improvements with 70% cocoa chocolate.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
[1]Liu B, Zong G, Zhu L, et al. Chocolate intake and risk of type 2 diabetes: prospective cohort studies. BMJ. 2024. doi: 10.1136/bmj-2023-078386
[2]National Health Service (NHS). Type 2 Diabetes Prevention.
[3] Harvard T.H. Chan School of Public Health. Dark Chocolate Consumption and Type 2 Diabetes Risk Study. 2024.[4] The George Institute for Global Health. Accessed February 2024 The George Institute
[4] Shin JH, Kim CS, Cha J, et al. Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomized controlled trial. J Nutr Biochem. 2022;99:108854.
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