Participants in the study who ate at least five servings of any chocolate per week had a 10% lower risk of developing type 2 diabetes (T2D) compared to those who rarely or never consumed chocolate. Dark chocolate had an even more significant effect; participants who drank at least five servings of dark chocolate per week experienced a 21% lower risk of T2D.
“Our research indicates that not all chocolate is the same,” said Binkai Liu, the lead author and a doctoral student in the Department of Nutrition. “For chocolate lovers, this reminds them that small choices, such as dark chocolate instead of milk chocolate, can positively impact their health.”
The existing research on chocolate and T2D shows inconsistent findings, with few studies differentiating between chocolate types, specifically dark and milk chocolate.
The researchers aimed to address a gap in knowledge by utilizing data from the Nurses’ Health Studies I and II, as well as the Health Professionals Follow-up Study. Over more than 30 years, 192,000 adult participants who were free of diabetes at the beginning of the study reported their dietary habits, including chocolate consumption, alongside updates on their diabetes status and body weight. By the end of the study, nearly 19,000 participants had reported a diagnosis of type 2 diabetes (T2D). Among the almost 112,000 participants who specifically reported their intake of dark and milk chocolate, around 5,000 were diagnosed with T2D.
The study found that participants who consumed at least five ounces of any type of chocolate per week had a 10% lower risk of developing type 2 diabetes (T2D) than those who never or rarely consumed chocolate. Dark chocolate had an even more significant impact: participants who ate at least five servings of dark chocolate each week showed a 21% lower risk of T2D. Additionally, the researchers observed a 3% reduction in risk for every serving of dark chocolate consumed weekly. In contrast, consumption of milk chocolate was not linked to a reduced risk of T2D. Moreover, increased intake of milk chocolate—unlike dark chocolate—was associated with long-term weight gain, which can contribute to the development of T2D.
“We were surprised to find a clear distinction between the effects of dark and milk chocolate on diabetes risk and long-term weight management,” said Qi Sun, the corresponding author and an associate professor in the Departments of Nutrition and Epidemiology. “Although dark and milk chocolate contain similar levels of calories and saturated fat, it seems that the rich polyphenols in dark chocolate may counteract the negative effects of saturated fat and sugar on weight gain and diabetes. This intriguing difference warrants further exploration.”
Starting the day off with chocolate could have unexpected benefits
B-type procyanidins, made of catechin oligomers, are a class of polyphenols found abundantly in foods like cocoa, apples, grape seeds, and red wine. Several studies have established the benefits of these micronutrients in reducing the risk of cardiovascular diseases and strokes. B-type procyanidins are also successful in controlling hypertension, dyslipidemia, and glucose intolerance. Studies attest to the physiological benefits of their intake on the central nervous system (CNS), namely an improvement in cognitive functions. These physiological changes follow a pattern of hormesis—a phenomenon in which peak benefits of a substance are achieved at mid-range doses, becoming progressively lesser at lower and higher doses.
The dose-response relationship of most bioactive compounds follows a monotonic pattern, in which a higher dose shows a greater response. However, in some exceptional cases, a U-shaped dose-response curve is seen. This U-shaped curve signifies hormesis—an adaptive response, in which a low dose of usually a harmful compound induces resistance in the body to its higher doses. This means that exposure to low levels of a harmful trigger can induce the activation of stress-resistant pathways, leading to greater repair and regeneration capabilities. In case of B-type procyanidins, several in vitro studies support their hormetic effects, but these results have not been demonstrated in vivo.
To address this knowledge gap, researchers from Shibaura Institute of Technology (SIT), Japan, led by Professor Naomi Osakabe from the Department of Bioscience and Engineering, reviewed the data from intervention trials supporting hormetic responses of B-type procyanidin ingestion. The team, comprising Taiki Fushimi and Yasuyuki Fujii from the Graduate School of Engineering and Science (SIT), also conducted invivo experiments to understand possible connections between B-type procyanidin hormetic responses and CNS neurotransmitter receptor activation. Their article was made available online on June 15, 2022 and has been published in volume 9 of Frontiers of Nutrition on September 7, 2022.
The researchers noted that a single oral administration of an optimal dose of cocoa flavanol temporarily increased the blood pressure and heart rate in rats. But the hemodynamics did not change when the dose was increased or decreased. Administration of B-type procyanidin monomer and various oligomers produced similar results. According to Professor Osakabe, “These results are consistent with those of intervention studies following a single intake of food rich in B-type procyanidin, and support the U-shaped dose-response theory, or hormesis, of polyphenols.”
To observe whether the sympathetic nervous system (SNS) is involved in the hemodynamic changes induced by B-type procyanidins, the team administered adrenaline blockers in test rats. This successfully decreased the temporary increase in heart rate induced by the optimal dose of cocoa flavanol. A different kind of blocker—a1 blocker—inhibited the transient rise in blood pressure. This suggested that the SNS, which controls the action of adrenaline blockers, is responsible for the hemodynamic and metabolic changes induced by a single oral dose of B-type procyanidin.
The researchers next ascertained why optimal doses, and not high doses, are responsible for the thermogenic and metabolic responses. They co-administered a high dose of cocoa flavanol and yohimbine (an α2 blocker) and noted a temporary but distinct increase in blood pressure in test animals. Similar observations were made with the use of B-type procyanidin oligomer and yohimbine. Professor Osakabe surmises, “Since α2 blockers are associated with the down-regulation of the SNS, the reduced metabolic and thermogenic outputs at a high dose of B-type procyanidins seen in our study may have induced α2 auto-receptor activation. Thus, SNS deactivation may be induced by a high dose of B-type procyanidins.”
Previous studies have proven the role of the gut-brain axis in controlling hormetic stress-related responses. The activation of the hypothalamus-pituitary-adrenal (HPA) axis by optimal stress has a strong influence on memory, cognition, and stress tolerance. This article highlights how HPA activation occurs after a single dose of B-type procyanidin, suggesting that stimulation with an oral dose of B-type procyanidin might be a stressor for mammals and cause SNS activation.
Hormesis and its triggering biochemical pathways deliver protection against various pathological and aging processes, enhancing our general health and making us resilient to future stress. Though the exact relation between B-type procyanidins and the CNS needs more research, the health benefits of B-type procyanidin-rich foods remains undisputed.
WHAT Eating milk chocolate every day may sound like a recipe for weight gain, but a new study of postmenopausal women has found that eating a concentrated amount of chocolate during a narrow window of time in the morning may help the body burn fat and decrease blood sugar levels.
To find out about the effects of eating milk chocolate at different times of day, researchers from the Brigham collaborated with investigators at the University of Murcia in Spain. Together, they conducted a randomized, controlled, cross-over trial of 19 postmenopausal women who consumed either 100g of chocolate in the morning (within one hour after waking time) or at night (within one hour before bedtime). They compared weight gain and many other measures to no chocolate intake.
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Researchers report that among the women studied:
Morning or nighttime chocolate intake did not lead to weight gain;
Eating chocolate in the morning or in the evening can influence hunger and appetite, microbiota composition, sleep and more;
A high intake of chocolate during the morning hours could help to burn fat and reduce blood glucose levels.
Evening/night chocolate altered next-morning resting and exercise metabolism.
“Our findings highlight that not only ‘what’ but also ‘when’ we eat can impact physiological mechanisms involved in the regulation of body weight,” said Scheer.
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“Our volunteers did not gain weight despite increasing caloric intake. Our results show that chocolate reduced ad libitum energy intake, consistent with the observed reduction in hunger, appetite and the desire for sweets shown in previous studies,” said Garaulet.
Recent interest in the health benefits of chocolate was sparked by studies on the cocoa-drinking peoples of Central America.
Researchers observed that the Kuna Indians of Panama, who drank cocoa as their main beverage, had very low blood pressure, a leading cause of heart disease and stroke.
Chocolate is the processed and sweetened food produced from cocoa. Cocoa is a good source of iron, magnesium, manganese, phosphorous and zinc. It also contains the antioxidants catechins and procyanidins.
Brand experts have sought to associate chocolate – and in particular dark chocolate – with the supposed health benefits of cocoa, which include protection against cancer and stress relief.
We’ve teamed up with the British Dietetic Association (BDA) to examine whether the health claims made about chocolate are supported by the evidence.
The evidence on chocolate
Can chocolate reduce blood pressure?
A well-conducted 2012 review of the best available evidence on the effects of chocolate on blood pressure concluded that cocoa products – including dark chocolate – may help slightly lower blood pressure.
However, most of the studies were of short duration (between two and eight weeks) and there were some weaknesses in the available research.
The authors of the review say longer-term trials are needed to further our understanding of cocoa’s effect on blood pressure and cardiovascular health.
Can eating chocolate prevent cancer?
Some limited animal and laboratory research suggests a cocoa-rich diet could offer protection against bowel cancer. But it’s impossible to conclude from research carried out in a laboratory that cocoa can protect people against bowel cancer.
Does chocolate stop stress?
In a small study from 2009, 30 healthy people who were given 40g of dark chocolate a day for 14 days experienced a reduction in stress hormones. However, the study, which was funded by a major chocolate manufacturer, had several limitations, including its short study period, and does not provide any evidence chocolate has any benefits or effects on stress.
Do two chocolate bars a day prevent stroke?
A recent study carried out in Norfolk in 2015 looked at chocolate consumption and cardiovascular disease. It reported people who ate the equivalent of two chocolate bars a day had a slightly lower risk of stroke than people who never or rarely eat chocolate.
But this study failed to establish a direct cause and effect relationship, as there was evidence the chocolate eaters were healthy in other ways. Similarly, people who never eat chocolate may do so if they were advised to avoid it because of health reasons.
Can venous leg ulcers be helped with chocolate?
Venous leg ulcers are open sores that can develop on the leg or foot, and can take many weeks to heal. People who find it difficult to move around as a result of conditions such as obesity or paralysis are particularly at risk.
A 2013 review looked at whether flavonoids, a compound found in chocolate and red wine, could help accelerate wound healing. The study only found weak evidence, so it is unclear how flavonoids compare with existing treatments.
The dietitian’s verdict on chocolate
Alison Hornby, a dietitian and BDA spokesperson, says it’s important to remember the studies on the health benefits of chocolate have focused on cocoa extracts, not chocolate.
She says: “A range of health benefits from the consumption of cocoa products have been investigated, particularly in relation to cardiovascular disease, with early results showing promise.
“However, the potential health benefit of some compounds in chocolate have to be weighed against the fact that to make chocolate, cocoa is combined with sugar and fat.
“This means chocolate is an energy-dense food that could contribute to weight gain and a higher risk of disease. As an occasional treat, chocolate can be part of a healthy diet. Eaten too frequently, it is an unhealthy choice.”
Before menopause, many physical changes take place during a transitional period known as perimenopause. This transitional period can last from 4 to 8 years and usually takes place anywhere between the ages 40 and 51. The usual symptoms of perimenopause are hot flashes and night sweats. Another common symptom women notice is weight gain. While weight gain in perimenopause can partially be attributed to the fluctuating hormone levels, other factors such as dietary habits such as frequent chocolate consumption also play a great role in perimenopause weight gain. If you’ve been experiencing noticeable weight gain lately and are a victim of frequent chocolate cravings, we offer some explanations these cravings may be influencing your weight.
Why women crave chocolate
First of all, we need to understand what exactly are chocolate cravings. Food cravings refer to an intense desire to eat certain foods, and in this case, this food is chocolate. Food cravings are extremely common with 97% of women and 68% of men reporting food cravings at some point in their life. Food cravings are commonly associated with either nutritional deficiencies or low mood. Chocolate as a food is high in magnesium which is why it was proposed in one study published in the Journal of the American Dietetic Association to be due to magnesium deficiencies. However, there are plenty of other foods with a higher magnesium content but that do not cause such cravings which is why this same study concluded that the combination of taste, nutrients, psychoactive ingredients, hormonal fluctuations, and mood cause chocolate cravings in women.
Hormones and the perimenopause
Menstruation during perimenopause become irregular due to fewer follicles being released from the ovaries and a decrease in estrogen according to an article published in Menopause. The decline in estrogen levels can lead to mood disorders in perimenopausal women as hormones play a large role in the regulation of neurotransmitters dopamine and serotonin. Furthermore, these same hormonal changes can in themselves lead to unpredictable weight gain and changes in body composition which can be mitigated with the right menopause treatments such as hormone replacement therapy.
Chocolate cravings and mood
Since women are vulnerable to both weight gain and mood problems during the menopause transition, this could indicate that their chocolate cravings may increase in frequency due to lower levels of estrogen and that they will more easily gain weight at this time in their life as well. One bar of dark chocolate contains as much as 605 calories. Milk chocolate may provide even more calories because it is higher in sugar and fat content. Premenopausal women usually experience chocolate cravings before and during their period. But perimenopausal women don’t have predictable cycles and their food cravings might last even longer due to lower estrogen levels. This might result in a lower overall mood for greater periods of time in the perimenopausal woman which might cause her to have chocolate cravings more frequently.
Other factors While fluctuating hormones may lead low mood and higher chocolate intake by perimenopausal women, others believe that our habit of regulating our emotions with candy might stem from our cultural background. Dr. Amy Jo Stavnezer, a professor of psychology and neuroscience, explains in Psychology Today that American women, in particular, are more prone to chocolate craving because their culture encourages the idea of chocolate as comfort food in times of stress. This notion was further confirmed in a study on the prevalence of chocolate cravings in women of different cultural backgrounds. The study which was published in Appetite found that up to 60% of American women claimed to have chocolate cravings before their periods in comparison with only 24% of Spanish women. Besides chocolate, other ways you could find relief from perimenopause mood swings is with specially designed menopause product.
Chocolate as addictive but fattening food
Since hormones are not the only cause of chocolate cravings in perimenopausal women, we have to ask what other factors lead to chocolate cravings and weight gain during this period in a woman’s life. Another factor that may play a role is addiction. Relying on chocolate to boost your mood with its high carbohydrate content may cause addictive behavior. This was found to be true in a study on mice which found the mice exhibited behavioral and physical changes in response to sugar consumption.
Conclusion Perimenopause is a period when many physiological and emotional changes take place. The fluctuating hormones and their effects on a woman’s mood may lead to more frequent chocolate cravings. Since chocolate is highly caloric and since women gain weight easily during this period of their life, chocolate cravings can easily cause unpredictable weight gain. While it may be easier to ask your physician to prescribe medicine for joint pain relief ,for instance, it is also important you address mood problems especially if you are a woman going through menopause in which case your physician may suggest products like Brisdelle.
Author Bio:
Annie Lizstan works as a health and beauty consultant for online websites and an independent researcher by profession. She had completed her studies from university of Arizona and live in Wasilla, Alaska. She always like to explore her ideas about health, fitness and beauty . In her recent period ,she got an opportunity to explore best skin brighteners. She has experience researching as a passion as well as profession. You can also connect with her on Facebook, Twitter and Pinterest.
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