We spoke to Loreto Nemi, nutritionist and lecturer at UniCamillus University.
During the Christmas holidays we know that everything is in abundance, especially sweet food. Chocolate is one of the most popular ingredients for nougat and Italian panettone; it is used as an extra ingredient in recipes; is slowly sipped in a hot mug on the sofa during the festive season; or it is eaten in the form of the chocolates that brighten up every home at this time of year. But what if chocolate was not only tasty, but also good for your health?
A recent study conducted in the United States and published in the British Medical Journal suggests that regular consumption of dark chocolate could reduce the risk of developing type 2 diabetes.
The results of this research, conducted by the Harvard TH Chan School of Public Health, offer a new perspective on how this tasty treat can fit into a healthy lifestyle.
The study focused on the effects of flavonols, natural compounds found in cocoa that are known to be beneficial for cardiovascular health and metabolism. Despite existing evidence on the effectiveness of flavonols, previous studies had not adequately distinguished between dark chocolate and milk chocolate—two varieties that differ significantly in cocoa, sugar and fat content. In this study, however, the researchers analysed data from three large longitudinal studies involving a total of 192,208 participants followed for an average of 25 years.
Among the participants—all of whom did not suffer from diabetes, heart disease or cancer when the study started—some 18,862 people developed type 2 diabetes during the observation period. The results showed that those who ate at least five portions of chocolate a week, regardless of the type, had a 10% reduced risk of developing diabetes compared to those who rarely ate chocolate.
However, a detailed analysis revealed an even more interesting finding: consumption of dark chocolate was associated with a 21% reduction in risk compared to milk chocolate. Moreover, each additional portion of dark chocolate eaten per week was associated with an additional 3% reduction in diabetes risk, demonstrating a clear dose-response effect.
The consumption of milk chocolate, on the other hand, showed no significant benefit and was even associated with an increase in body weight in the long term.
Although both types of chocolate have a similar energy content, the flavonoids in dark chocolate seem to counteract the negative effects of fat and sugar, helping to reduce the risk of cardiometabolic diseases.
In a global context where it is estimated that the number of cases of type 2 diabetes will reach 700 million by 2045, these results offer a promising perspective for the consumption of dark chocolate as part of dietary strategies aimed at preventing this disease.
But how much chocolate can we eat, and what kind of chocolate? We spoke to Loreto
Nemi, nutritionist and lecturer at UniCamillus University.
Can regular consumption of dark chocolate be included in a balanced diet?
“It can be safely included, taking into account two aspects: quantity and quality. As far as quantity is concerned, moderation is still required because it is a high-calorie food: if you eat too much chocolate, you get a considerable excess of calories, and any excess is bad for your health. On the other hand, if you eat it in moderation and pay attention to its quality, it can be good for you: dark chocolate is rich in antioxidants, which have anti-inflammatory properties and promote cardiovascular health. A recommended amount is around 20g per day, perhaps as part of a snack”.
In the study mentioned, milk chocolate was associated with weight gain: is there such a clear difference compared to dark chocolate?
“Milk chocolate contains more sugars and saturated fats because it has less cocoa: this affects the glycaemic and insulin response in the blood. In addition, the lower amount of cocoa leads to a reduction in antioxidant compounds. To give a practical example, 100g of milk chocolate contains 50g of sugar, whereas the same amount of dark chocolate contains 25-30g of sugar. So if we take the recommended daily intake of 20g of dark chocolate, we will be consuming a very small amount of sugar, 3-5g.
Furthermore, in dark chocolate we find a greater wealth of micronutrients, including magnesium, iron, vitamin A, antioxidant molecules such as polyphenols and flavonoids such as epicatechin and catechins”.
What characteristics should a quality dark chocolate have to guarantee all these benefits?
“It is important to read the nutrition information label: the cocoa content must be at least 70% to ensure both a high antioxidant content and a low sugar content. In addition, there must be no additives, artificial flavourings or hydrogenated oils: the ingredients must be few and simple: cocoa powder, cocoa butter, and sugar”.
In addition to diabetes, could dark chocolate have a preventive effect on other metabolic or cardiovascular diseases?
“Of course, and this is always related to the presence of flavonoids in cocoa, which can help lower blood pressure, improve lipid profile, increase HDL good cholesterol and reduce LDL bad cholesterol, and improve endothelial function. In addition, thanks to its anti-inflammatory and antioxidant properties, dark chocolate can improve insulin sensitivity and has a positive effect on oxidative stress, as polyphenols counteract the production of free radicals. Let’s not forget that cocoa also contains tryptophan, an amino acid that increases serotonin production and can therefore have a calming and antidepressant effect: all these properties make chocolate a fully functional food”.
Can you eat chocolate if you already have type 2 diabetes?
“Yes, you can, but you need to be even more careful about the quantity and quality. In this case, the maximum amount is 20g per day, choosing dark chocolate with a cocoa content of at least 80-85%. The higher the cocoa content, the lower the effect of sugar. It is also better to eat chocolate during breaks rather than with main meals, so as not to increase the glycaemic load excessively. Obviously, in the case of diabetes, it is always important to monitor individual glycaemic response”.