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Do you think all sweets are equally sour for your blood sugar? What if I told you that there is a sweet that reduces it and helps prevent type 2 diabetes?

Scientists studied how different types of chocolate affect the risk of Type 2 diabetes by examining data from nearly 200,000 healthy people. These participants came from three major health studies and had no diabetes, heart disease, or cancer when the research began. The results revealed some exciting news for dark chocolate lovers!

People who ate dark chocolate five or more times per week had a 21% lower chance of getting Type 2 diabetes compared to those who rarely ate it. Each weekly serving of dark chocolate reduced diabetes risk by 3%. 

However, milk chocolate didn't show these benefits. Moreover, regular consumption of milk chocolate was associated with weight gain over time.

Why is dark chocolate helpful? 

The mechanisms behind dark chocolate's protective effects are rooted in its rich cocoa content, particularly the presence of flavan-3-ols like epicatechin. These compounds enhance insulin sensitivity, allowing your body to manage blood sugar levels more effectively, reducing insulin resistance risk.

These compounds were especially beneficial for younger people, suggesting that starting to eat dark chocolate earlier in life might offer better protection against diabetes. Interestingly, researchers noticed that people who regularly ate dark chocolate also tended to eat other healthy foods rich in flavan-3-ols, showing that dark chocolate often fits into an overall healthy diet pattern.

Weight management and dark chocolate.

Scientists also examined whether dark chocolate and its compounds (called polyphenols) could help with weight management. The results were mixed. While some studies showed that cocoa could boost metabolism and reduce fat buildup, others didn't find significant effects. This suggests that the benefits depend on factors like the type of chocolate you consume and how much you eat.

The research focused particularly on adults struggling with obesity but not additional health concerns like heart disease and diabetes. While the results weren't consistent across all studies, researchers discovered several important ways that dark chocolate's polyphenols might help:

• Help your body burn more calories, even at rest

• Generate heat by burning calories (called thermogenesis)

• Improve blood sugar levels

• Reduce insulin resistance

• Help maintain healthy cholesterol levels

• Protect cells from damage

• Improve blood vessel function

Researchers emphasized that different forms of cocoa (like dark chocolate, cocoa powder, and supplements) contain varying beneficial compounds. Dark chocolate typically contains more polyphenols than milk chocolate, making it more effective for health benefits. However, scientists must still determine the perfect amount to eat for the best results.

More is not better.

A separate study focused on overweight adults who consumed dark chocolate with different amounts of polyphenols (500 mg or 1,000 mg) daily for two weeks. The participants were healthy, non-smoking adults aged 19-50 who were either overweight or obese. Both amounts helped lower blood sugar and blood pressure, and the participants showed improvements quickly. Interestingly, taking more polyphenols didn't necessarily lead to better results, suggesting an optimal amount for health benefits.

The study found that these improvements happened primarily through better blood vessel function. While the dark chocolate didn't affect cholesterol levels or body measurements during the short two-week period, the quick improvements in blood sugar and blood pressure were significant.

Four steps to get the most benefits.

Choose quality dark chocolate:

• Pick chocolate with at least 70% cacao content

• Avoid brands with harmful ingredients like vegetable oils, soy lecithin, or artificial flavors

• Look for products tested for heavy metals like cadmium and lead

• Check ingredient labels for natural, simple ingredients

Eat dark chocolate as part of a balanced diet:

• Include it in a diet with proper amounts of carbohydrates (200-350 grams daily)

• Adjust amounts based on your activity level and personal needs

• Consider it part of your overall healthy eating pattern

Maintain a healthy lifestyle:

• Exercise regularly through activities you enjoy

• Reduce intake of processed seed oils high in linoleic acid (LA), which can cause inflammation

• Stay active with daily walks or other physical activities

• Remember that dark chocolate's benefits work best alongside regular exercise

Track your health:

• Monitor your insulin resistance through blood tests

• Use the HOMA-IR score to check your insulin resistance level

• A score below 1.0 is considered healthy

• Higher scores indicate more insulin resistance

• Regular monitoring helps you adjust your diet and lifestyle as needed

While dark chocolate offers exciting health benefits, it should be part of a healthy diet and lifestyle. The key is to choose high-quality dark chocolate and enjoy it in moderation while staying active and maintaining a balanced diet. 

Dark chocolate can be a delicious way to support your health, especially when preventing Type 2 diabetes and maintaining healthy blood sugar levels.

From our archive:

Missed this gem? Discover the health benefits of polyphenols and antioxidants:

🐇 Why you need more polyphenols now

🐇 3 flavonoids to boost your health

🐇 Your spices guide for better health

Warm regards,
Kos and Helen.