‘Healthy chocolate’ may sound like an oxymoron to many. But over the past six months alone, new links have been identified between this confectionery favourite and lower blood pressure, reduced metabolic disease risk, and cut diabetes risk. If this sounds too good to be true, keep reading…
Can chocolate lower blood sugar?
Health benefits associated with cocoa consumption have long been established. Cocoa powder, made from roasted and processed cacao beans, contains antioxidants known as polyphenols that help improve blood sugar and cholesterol levels. Polyphenol consumption has also been linked to reduced heart disease risk. Reduced inflammation is another benefit associated with eating cocoa.
But we’re also talking about chocolate. In fresh research out of the UK, researchers have found that flavan-3-ols – naturally occurring compounds found in cocoa and present in higher quantities in dark chocolate – may improve both blood pressure and the health of blood vessels.
Dark chocolate tends to contain less sugar and dairy than its milk and white counterparts, and is often made from just three ingredients: cocoa, cocoa butter and sugar.
The study, published in the European Journal of Preventive Cardiology, also looked at other foods and drinks containing flavan-3-ols, including tea, apples and grapes. Researchers conclude that regular consumption of flavan-3-ols can reduce blood pressure readings, with more significant reductions observed in people with high blood pressure.
The findings are encouraging, says lead author professor Christian Heiss from the University of Surrey. “Incorporating small amounts of commonly consumed foods like tea, apples, dark chocolate, or cocoa powder into a daily balanced diet could provide beneficial amounts of flavan-3-ols.”
Although the professor stresses that dark chocolate – like tea, apples or grapes – aren’t a replacement for prescribed medications, in some cases regular consumption of flavan-3-ols resulted in blood pressure-lowering effects comparable to those seen with some medications.
Regularly consuming more flavan-3-ol-rich foods could be a “valuable addition” to a healthy lifestyle, he says.
Does eating chocolate reduce the risk of metabolic syndrome?
Cardiovascular diseases (CVDs) are the biggest killer globally. According to the World Health Organization, an estimated 17.9m people lose their lives to CVDs every year.
Could chocolate play a role in limiting CVD risk? It’s not a straightforward answer, since overconsumption of sugary confectionery such as milk or white chocolate can increase metabolic syndrome risk – a major risk factor for cardiovascular disease.
But eating dark chocolate, which contains high concentrations of polyphenols, has been found to do the opposite. Research out of Brazil, published in Journal of Nutrition earlier this year, suggests that a diet rich in polyphenols – found in not just chocolate but also in wine, coffee and fruit (notably grapes, oranges, and açaí) – can reduce risk of metabolic syndrome by almost a quarter.
Although links between polyphenols and reduced metabolic risk had previously been identified in research, this study is considered the largest and longest to date, with 6,378 people included over a period of eight years.
“Our findings in this study leave no room for doubt: promoting diets rich in polyphenols can be a valuable strategy for reducing the risk of cardiometabolic disease and preventing metabolic syndrome,” says study co-author Isabela Benseñor from the University of São Paulo.
Similar to the study above, flavonoid subgroup flavan-3-ols were associated with health benefits – in this case, a 20% lower risk of developing metabolic syndrome. In the sample, red wine was the main source of flavan-3-ols, followed by chocolate.
How chocolate consumption affects type 2 diabetes risk
How many servings of chocolate should one consume per week? Two, three, five… or more?
New research coming out of the US suggests snacking on at least five servings of any chocolate – yes, even milk or white chocolate – can lower type 2 diabetes risk compared to people who rarely or never eat chocolate.
The greatest benefit was observed in those eating dark chocolate, with 21% lower risk of type 2 diabetes. White chocolate consumption, on the other hand, was associated with excessive long term weight gain, which can be a known contributor to type 2 diabetes.
But for every serving of dark chocolate consumed per week, a 3% reduction in risk was found.
The researchers conclude, therefore, that the type of chocolate matters. “Our findings suggest that not all chocolate is created equal,” says lead author Binkai Liu from Harvard T.H. Chan School of Public Health. “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.”
As to why the type of chocolate matters, corresponding author Qi Sun suggests it comes down to, once again, polyphenols. “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.”
Source: European Journal of Preventive Cardiology- ‘Impact of flavan-3-ols on blood pressure and endothelial function in diverse populations: a systematic review and meta-analysis of randomized controlled trials’, Published: 24 March 2025, DOI: 10.1093/eurjpc/zwaf173, Authors: Vasiliki Lagour, Arno Greyling, Christian Heiss et al.
Source: Journal of Nutrition– ‘Associations between polyphenol intake, cardiometabolic risk factors and metabolic syndrome in the Brazilian Longitudinal Study of Adult Health (ELSA-Brasil)’, Published: 26 November 2024, DOI: 10.1016/j.tjnut.2024.11.016, Authors: Renata A Carnauba, Isabela M Bensenor, Franco M Lajolo et al.
Source: The BMJ– ‘Chocolate intake and risk of type 2 diabetes: prospective cohort studies’, Published: 4 December 2024, DOI: 10.1136/bmj-2023-078386, Authors: Binkai Liu, Geng Zong, Qi Sun et al.