Researchers at Harvard's T.H. Chan School of Public Health have found that dark chocolate might be more than a guilty pleasure. They measured surprising benefits that could change how we view this beloved treat.
Why it matters
Eating five servings of dark chocolate weekly could reduce type 2 diabetes risk by 21%, offering a tasty path to better health — and potentially reducing the risk of hearing loss from diabetes.
By the numbers
In the massive study that tracked nearly 200,000 US adults over 25 years, researchers found that:
- 1.4% of US adults consume dark chocolate regularly
- 18,862 participants developed type 2 diabetes during the study
- Dark chocolate consumers saw a 10% lower diabetes risk compared to non-consumers
Reality check
Not all chocolate benefits your health, however. For example, milk chocolate is linked to weight gain, unlike dark chocolate, which has a neutral effect on body weight.
How it works
Flavanols are key to dark chocolates' health benefits. They are powerful antioxidants that —
- Improve insulin sensitivity
- Protect pancreatic cells
- Reduce inflammation
- Enhance blood vessel function
In practice
Dark chocolate with 50-80% cacao contains the highest concentration of beneficial flavan-3-ol compounds, with 3.65 mg per gram, compared to just 0.69 mg in milk chocolate and zero in white chocolate.
Moderation: One serving is 1 oz (29 g) of dark chocolate with at least 45% cocoa content.
Yes, but
- The study is observational and not causal.
- Clinical trials are needed to confirm how flavanols create benefits.
- Participants self-reported the data.
Go deeper: Dark chocolate linked to reduced risk of type 2 diabetes →
