'I'm a doctor - the chocolate you eat should meet two criteria if you want to slash your diabetes risk'

Published in BMJ, the study suggests that dark chocolate could slash the risk of type 2 diabetes by up to 20 per cent.

The findings show that milk chocolate does not offer the same health benefits, however, highlighting the importance of choosing the right type.

For protection against diabetes, one doctor recommends opting for chocolate with very minimal added sugar and at least 70 per cent cocoa.

Medical expert at WINIT Clinic Doctor Sham Singh, explained that dark chocolate’s benefits stem mainly from its high levels of flavonoids, particularly catechins and epicatechins.

“These compounds have been shown to improve insulin sensitivity, reduce inflammation, and enhance endothelial function; all critical factors in managing or preventing type 2 diabetes,” explained Dr Singh.

The chocolate’s magnesium content may also help regulate blood sugar levels, the expert explained.

When it comes to selecting the right type of chocolate, Dr Singh emphasised the importance of quality cocoa.

“I would suggest picking dark chocolate that contains very minimal added sugar and is at least 70 per cent cocoa,” the expert advised.

He warned against chocolates containing fillers, high fructose corn syrup and artificial flavourings.

Careful evaluation of ingredient lists is crucial when choosing the right chocolate, as you want to find the most natural product possible.

Consumers should also consider eating dark chocolate in moderation, with Dr Singh recommending “about 30 grams of dark chocolate a few times a week.”

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However, he cautioned that overconsumption should be avoided. “Overindulging can result in weight gain the heavier one is, the increased risk for diabetes becomes very real,” noted Dr Singh.

“Apart from dark chocolate, other antioxidant and fibre-rich foods should be included in the diet.”

Good options may include berries, nuts, legumes, whole grains and leafy greens to support metabolic health and improve insulin sensitivity as part of an overall diabetes prevention approach.