Small Amounts of Dark Chocolate May Lower Type 2 Diabetes Risk, Study Find

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Regularly indulging in a small amount of dark chocolate could lower your risk of developing type 2 diabetes, according to a new study.

The study, which tracked nearly 192,000 adults without type 2 diabetes, asked participants to complete food questionnaires about their chocolate consumption. After following the participants for up to 34 years, around 19,000 developed type 2 diabetes.

The results showed that people who consumed at least five 1-ounce servings of chocolate per week had a 10% lower risk of developing type 2 diabetes compared to those who rarely or never ate chocolate, as published in The BMJ.

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However, when researchers focused on a subset of about 112,000 participants who provided more detailed information about their chocolate choices, they found the risk reduction was significant only with dark chocolate. Those who consumed five or more servings of dark chocolate each week were 21% less likely to develop type 2 diabetes, while milk chocolate did not show the same benefit and was even linked to weight gain.

Why Dark Chocolate Benefits Your Health

Dark chocolate, rich in cocoa, contains polyphenols—plant compounds with anti-inflammatory and antioxidant properties that help regulate blood sugar, says Binkai Liu, the study's lead author and nutrition researcher at Harvard T.H. Chan School of Public Health. These compounds may play a significant role in reducing diabetes risk.

“The polyphenols in dark chocolate likely contribute to the observed health benefits,” Liu explains. “While it's okay to enjoy milk chocolate in moderation, dark chocolate is the healthier choice for chocolate lovers.”

The higher levels of cocoa and polyphenols in dark chocolate may help offset the negative effects of sugar and saturated fat often found in all types of chocolate, adds Toby Amidor, RD, CDN, a registered dietitian and author of Health Shots, who was not involved in the study.

How Much Dark Chocolate Should You Eat?

Moderation is crucial when it comes to enjoying dark chocolate. “Limit yourself to no more than 1 ounce of dark chocolate per day,” advises Amidor.

For those who prefer milk chocolate, it’s best to consume it sparingly—particularly if you have a sweet tooth.