The Surprising Health Benefits of Dark Chocolate for Diabetes

[@nourishedbyscience]

One additional note about selecting cocoa powder for a beverage: cocoa powder used in beverages is often alkalized, in what is called Dutch processing or Dutching. Notably, the flavanol content of cocoa is notably reduced by Dutching, so aim to use cocoa powder that has not undergone this process.

[@biffboffo]

@@nourishedbyscience Thank you for this note because I was just wondering about it. I was a professional baker and sometimes the flavor of Dutch cocoa is preferred in recipes. I have this product already, but I will get some non-processed cocoa for health.

[@choppergirl]

Yep, if there is anything sugary in the house, a sugar addict is going to hunt it out and eat it all until it's gone as a priority. Been there done that got the non-alcoholic fatty liver disease! Dark Chocolate you can buy in bulk in the cooking section as chips for chocolate chip cookies, which is what I was doing... tossing them in my mouth like they were salted peanuts.

[@ThingsYoudontwanttohear]

Is there any study that compares Dutched cacao with higher flavanol cacao? One tastes much better than the other to most, defatted Dutched cacao is more widely available and is less costly. It would be worth knowing if Dutching actually makes a difference in health outcomes for the largest part of the population.

[@GM4ThePeople]

Thanks for this. A Google AI search result asserts that "Natural cocoa powder is more common in grocery stores than Dutch-process cocoa powder. Natural cocoa powder is often labeled as "unsweetened cocoa powder" or "pure cocoa powder"."... "Pure" or "Natural" seems to mean coca that is made via the Broma process. My tin of Hershey's cocoa does indeed say "Natural" on the front, & says "Contains 119mg of flavonol per 5g serving" on the back. Half a teaspoon of cocoa added to morning coffee has been a pleasant addition for me.

[@yropez]

I have my big Costco bag of organic cacao powder and make chocolate chia pudding with it 😋

[@ThisisPam]

I had to pause the video for a moment and go take action regarding this important study! 🍫

[@jalatlaco9827]

Agree with your priorities!

[@bonnieschmidt5882]

Ha ha!

[@AbsenceLacksNothing]

I'm really pleased that you mentioned the heavy metals concern. "Moderation in all things" as they say.

[@dan-qe1tb]

You might to check out Consumer Reports: I'm a subscriber and they had written an article specifically about this problem. They had done tests in their lab, and had ranked specific products by their heavy metal content. They had written a letter to Hershey asking them to try and figure out why their products were worse than the others.

[@AbsenceLacksNothing]

@@dan-qe1tb Thanks, yes I looked into this too. Most of the tests seem to have been from a few years ago but perhaps they have been updated since. I got the strong impression that there is a lot of potential for fluctuations in contaminants year to year etc so a good supplier in 2021 might not be in 2022. Best to play safe I think.

[@jeanh1517]

I wish a lot more of those nutrition youtubers were as realistic and levelheaded as you. I really appreciate your content!

[@katashley1031]

Honestly, half of them have eating disorders, the other half just aren't honest, lol. That's why I love this channel. 😊

[@dan-qe1tb]

Yes! It drives me crazy to see all the unqualified people on YT, with their dramatic click bait headlines, who try and oversimplify a complex, multifactorial condition: "If you have prediabetes, then you're probably an overweight couch potato who eats a lot of junk food". "You should look at cutting back on ultra-processed foods. Once you start eating more whole grains and fruits and vegetables and beans your blood sugar level is sure to drop". Not for me, it wouldn't. The idea that "When we eat too much sugar it piles up in our blood!" sounds right at first, but it's only the surface level understanding.

[@theresaotoole9141]

I am type 2 diabetic but can manage my glucose level within normal range with diet alone. That said: When I eat Dark low sugar chocolate (once or twice a week) I actually feel better the next day.

[@jondel3304]

Good to know. What brand of low-sugar dark chocolate do you buy?

[@mariecurie7491]

I am 71 with a passion for cooking and baking. I cook meat, seasonal green leafy vegetables, pumpkin, peppers etc. I bake cakes and biscuits with almond flour, pistachio flour (I live in Sicily), chestnut flour, using small quantities of raw cane sugar and honey or maple syrup. For fun, I have recently started covering them with melted dark (70% or more) chocolate. I also lead an active life on a bicycle - have no car. Fit and well, same weight as 50 years ago 54 kg, 8 1/2 stone)

[@18_rabbit]

awesome! I loved Sicily when i was there in '84 at age 14. I loved Italy generally, massively. The ppl were wonderful. In fact, the ppl i liked the most were Italians, and Danes, in my one night in Denmark, out of the gamut of others including France, UK and Ireland where i had relatives. The other thing i noticed in Italy (as well as Japan and France) was that the quality of food taste/ingredients was so superior to that in my U.S., regardless of the source/presumed-quality-level here in the U.S. and even into now when quality if far better than long ago in the '80's. Dairy in particular was superior in Italy and Japan,and even France. No question about it.

[@alan4sure]

You also comment often on Vejon Health and/or Dr John Campbell videos, don't you??

[@woofinu]

I'm glad you added the cautionary note in the last 1 minute. Some people like the idea of bad food/good food/superfood, and when something is good or super, more is better.

[@loriinoc4593]

I appreciate your high quality review of the evidence and easy to understand delivery!

[@nourishedbyscience]

Thank you.

[@marcfoss7687]

One of the most informative medical/nutritional health channels on KZbin!

[@janegardener1662]

The problem is only eating "a little piece".

[@nourishedbyscience]

I know this problem well myself ...;-)...! I usually have 2 squares after dinner, and every once in a while allow myself to have seconds and get another two squares. Still seems acceptable to me, and none of the data suggest that this amount of dark chocolate leads to weight gain.

[@Yajoy-kh3kc]

I do the exact same, 2 squares daily, 30g total. @janegardener Maybe consider a higher cocoa content, at the upper end of your bitterness tolerance, that may help counteract cravings. My sweet spot is 85%, that's very tasty for a couple bites but would be too intense when eating a whole bar.

[@TruthsSake]

I do a lot of endurance work and burn about 1500-2500 calories per day on average so I can often enjoy more than just a few pieces. ;)

[@mark-ish]

​@@TruthsSakesame, except I have no issues without putting in the exercise.

[@jondel3304]

​@nourishedbyscience are you concerned about heavy metals? What about the caffeine? Does it interfere with your sleep at all?

[@Levidicussed]

Thanks for your always well considered discussion of diabetes related topics.

[@nourishedbyscience]

Thank you!

[@elmolewis9123]

After 5 years of my N=1 study, reducing down to the proper weight for my body type (LMHR), controlling net carbs and added sugar, together with a proper daily exercise routine has improved my blood work immensely - all in the normal range. And 10 grams of 95%+ dark chocolate daily has been part of it. Whether chocolate directly contributed to it or just acted as a reward, I'm fine with that. 😊

[@randomgal]

I've read from numerous sources that dark chocolate (at least 70 %) also has properties that aids the production of serotonin. We know that stress management is also very important for maintaining stable blood glucose levels. So I found myself asking if some of the benefits of dark chocolate on blood glucose levels could come from the positive effects of serotonin.

[@MrBlaxjax]

Some girls act like they consumed mdma after eating dark chocolate so maybe! Unfortunately it doesn’t have that effect on me but it does taste nice!

[@sweetsushanna-ahh]

Very informative! I am a recovered chocoholic. I havent had any in more than a year and a half now and I've disciplined myself to not indulge. This is good information.

[@Jupiter_Crash]

Thxs Mario! Excellent information as always!

[@GMWTravels]

Thanks

[@kimeeegngarden4887]

Very very clear explanation - thank you!

[@dcnike820]

Another excellent post. Thank you

[@PTL77]

Thank you, Mario, for podcasting this! It's one of the most invaluable and practical health tips one can practice, any time and any where.

[@jamesdf182]

Thanks!

[@hannesforster1845]

Exzellente Analyse. Differenziert und ausgewogen wie immer. Vielen Dank!

[@shellianne5767]

My mother has just been diagnosed as pre-diabetic. This is a help because she loves chocolate.

[@alan4sure]

This info he presents doesn't say dark chocolate is good for you. Did you miss that? The study's conclusion lacks sufficient data and he is skeptical of that conclusion. Nothing said here will help your mother.

[@shellianne5767]

@alan4sure Thanks, but I wasn't saying that I would use it to help, the information suggest that it may not hurt. I have purchased a small 85% chocolate bar. Two blocks once a week should do no harm.

[@alan4sure]

@shellianne5767 hmmm, I may try it myself then 😄👍

[@Raeez100]

I eat 2-3 squares of 100% dark chocolate every day. Since it is too bitter, I also add a bite of date (fruit) along with it. Date and chocolate is a great combo.

[@mark-ish]

☕️

[@dragonsden9552]

Open the date, add good nut butter, drizzle melted semi sweet chocolate. Enjoy! In moderation

[@gerardomoonshine4984]

Amazing analysis. Glad to have seen it.

[@rajeshtanwar2445]

Dr.Mario thank you so much for sharing this insightful, objective, rational and scientific knowledge ❤🎉

[@Ebru_Dorman]

I started taking raw organic cacao powder with my morning smoothie which feels better than eating chocolate with sugar. Great to hear that this has same positive benefits

[@abdar-rahman6965]

Excellent analysis indeed. True rational approach. Unsweetened 100% dark Chocolate (tastes a bit bitter) has numerous health benefits. It also reduces blood pressure but just for a few hours. However, if a person has already problem of Acid Reflux; Chocolate aggravates that problem

[@vdouvos]

A really very interesting analysis and approach.

[@peterdosmith6608]

After a long run on a winter night, while cooling down, I quickly develop marked symptoms of Reynaud's Disease in my hands. It is a distressing experience which I could only cope with by rubbing my hands vigorously in a basin of hot water for about 10 minutes(but the symptoms still lingered on). Then I read the Stager study on the significant effects of chocolate milk drink on recovery from exercise. Curious to see if this would help, I started to drink a tablespoon of cocoa powder in a glass of hot milk. The effects were dramatic. I recovered completely within minutes. This is now my reliable go-to solution for Reynauds's Disease, always giving quick relief.

[@nourishedbyscience]

Interesting. Thanks for sharing.

[@Yang_banana]

Instead of eating 80% dark chocolate, I replace it with 2 tablespoons of 100% pure chocolate powder in my morning milkshake. This provides all the health benefits of cacao along with the protein from milk. It's very filling and has a low glycemic index.

[@nourishedbyscience]

Good choice as well. Just make sure the cocoa has not been Dutch Processed (alkalized), because that lowers the flavanol content.

[@marshcreek4355]

You should probably checkout the dark chocolate analysis Consumer Labs did in 2022. It was by brand and was updated just this past December. It covered dark chocolates, bars with sugar vs no sugar, , cocao & cocoa powders, nibs, and supplements. It identified flavonols content level as well as the amount of cadmium and lead by each brand analyzed. As someone who eats dark chocolate in my morning protein smoothie 2 - 3 times a week as well a square here and there it made me reevaluate the brands I was using. I liked what I liked and paid very little attention to any of it. Now I do. For example, I've cut out cacao nibs completely as they are universally high in heavy metals contamination. Also, where I loved Navitas brand cacao powder I've switched to Terrasoul cacao powder. Peace.

[@hemantghayal7709]

You may mix the cocoa powder with virgin coconut oil 50:50 by weight using double boiling, and freeze it to make dark chocolates.

[@ancesthntr]

Excellent video, I really appreciate the objective look at the actual results, and the lack of hype that is so common here on KZbin. Two observations: 1) perhaps the reason why the flavenol pills did not work is because of the complete lack of fiber. Dark chocolate bars have a pretty decent amount of fiber (more as the cocoa content rises), and I am sure that there must be some positive impact of that fiber upon insulin resistance. Surely, there are some studies that deal with the impact of fiber on insulin resistance. 2) if one of the reasons why dark chocolate helps with insulin resistance and the future development of type 2 diabetes is because of its effect upon the health of the mitochondria, than another substance that should be seriously considered is methylene blue, which is highly effective in reducing ROS, and thereby improving the health of mitochondria. I would love to see a video on this subject. As for me, I have about 1 ounce of 90% dark chocolate five or six days a week, I take green tea extract (which has a lot of flavenol content) and I also take methylene blue. Despite having many relatives on my father’s side of the family who had diabetes, including my father, at age 63 that is not one of the problems that I have. Maybe I’m just lucky, and maybe it is these substances and an overall reduction in carbohydrate consumption over the last few years. Though I cannot pinpoint the exact reason, I am going to stick with what seems to be working. Again, thanks for this video. It was refreshing to see an objective review of a health-related subject.

[@catherinewilson1079]

Thank you for your work! I have recently found a very pleasant way to add these flavenols to my diet without excess calories or sugar. I add a tablespoon of cocoa powder to my daily coffee pot!

[@kithsiriangammana2603]

Dark chocolate is my favourite ,when drinking tea. Moderation is the key as mentioned

[@hemantghayal7709]

This was extremely timely. I am planning to make dark chocolates at home for my own consumption. I will use Virgin Coconut Oil and Cocoa 50%:50% by weight, double boiling them, and freezing.

[@jonwright4418]

Cacao for sure❤❤

[@jonwright4418]

100 % of cocao chocolate

[@mikeprendergast6866]

I am Type 1 with insulin resistance. I am making the leap to infer that small amounts of dark chocolate would also possible help (and don’t seem to have the risk of hurting) my insulin sensitivity. I am making the assumption that insulin insensitivity that was part of the reason for developing diabetes, is also the target for trying to control existing diabetes whether it be type 1 or type 2. If this is correct, your audience would/should include not only people attempting to prevent diabetes but those who have it as well.

[@felipearbustopotd]

Could the fibre be a contributing factor?

[@katashley1031]

And magnesium levels, possibly.

[@Lalec122]

Keto hot chocolate with cacao powder, 70% cacao chocolate shavings, allulose, vanilla/salt and collegen powder...😊 with coconut milk. I make a jar every week

[@katashley1031]

You use raw Cacao?

[@Lalec122]

@ or whatever kind of cocoa powder you like

[@katashley1031]

@@Lalec122 I was asking what you use, lol. But I appreciate you giving me permission to eat things?

[@45876]

What percentage of the dark chocolate is the best? Most of the dark chocolate bar contain added sugar and would that reduce the benefit?

[@biffboffo]

The higher the better. They go up to 100%. I think something in the mid-70s tastes the best, but yes, there is sugar. I can’t speak to overall benefits.

[@nourishedbyscience]

I recommend around 80%, but 70% is also fine. Chocolate should also be something we enjoy, and the data tell us that even chocolate with less than 80% cocoa has some benefits. Note that all chocolate has a very high energy density, at around 600 kcal per 100 g, and it's easy to eat too many calories if we overdo it, so I would recommend a small amount per day.

[@oskartang9797]

Why not just consume cocao powder, for example, put it into oatmeal?

[@SteveinSWVA]

Extremely interesting. Thank you, Dr. Kratz. I’m a ~65 YO, male. 6’4”, 215 pounds. TY2 diabetic. 1000 mg metformin, daily. Trying to reduce body weight, further (was 305 pounds!) via calorie reduction, healthy eating, and ~50 minutes, daily, of C2, indoor, rowing (to, near, exhaustion). Targeting

[@montech5647]

Lindt chocos heve LEAD in it! Be careful! See reports online with "Lindt + lead" and you'll choose another brand.

[@keto-rebellion]

I lost one third of my body weight in less than a year (photos to prove it!). Was prediabetic, arthritic, and I snored! Blood results back to normal. Oh, I didn't want to calorie restrict so I went keto. Strictly. After my steak and eggs or whatever I have cheeses of all sorts. Then IF I start fancying something else...I eat a square of 100% dark choc - I rather like it now - but it acts as an appetite killer for me! Anything I fancied no longer appeals!

[@dan-qe1tb]

I'm a prediabetic, but not like most of them. The HOMA-IR II test and comparing the overnight glucose reading to the two hour, are important tests that can help identify genetic problems with one's organs. I'm hoping anything that can help increase insulin secretion could work for non T2s as well. I have switched to expensive Lindt chocolate due to heavy metals risk with Hershey and indeed eat about two squares a day. Consumer Reports had tested different chocolate bars in a lab. I'm a regular dark chocolate eater but these things are complex and multifactorial and it's hard to say how much it's helping my blood sugar.

[@BigWaveSailor]

According to google 1 "square" is about 1 ounce. I'm staring at a pound plus bar of Trader Joe's chocolate and it says 2 squares = 25g which deviates by a factor of 2. I'm assuming you took amounts from the research to get your 2-4 square daily recommendation. Can you tell me how many grams 2-4 squares is supposed to be?

[@nourishedbyscience]

There is a reason I kept it vague: I cannot give you a more specific amount, because the randomized controlled trials mostly used a much larger amount (1 bar, which typically is between 70 and 100 g, or 2.3-3.5 oz). The one study that lasted 1 year used 27 g, which is about 1 ounce. Then consider that the content of cocoa flavanols and also the heavy metal content of different dark chocolates differs hugely, and you'll see quickly that we don't have very clear data that could be applied to all chocolates and all people about where the optimal benefit lies relative to potential risks. Most bars that I have seen in the US or Europe have about 6-10 squares, and weigh between 70 and 100g. That would mean that 1 square is about 10 - 15 g, and 2 squares would be about an ounce or a bit less. That would probably be a good amount for most people. I try to purchase dark chocolate with a low content of lead and cadmium (see the consumer reports article linked in the description), and have two squares (about 25 g in my case) most nights after dinner, and only occasionally go back for another two. I honestly couldn't tell you whether 20 g or 40 g per day is better ... What seems clear is that something in that range is better than none, and probably better than an entire bar each day.

[@BigWaveSailor]

@@nourishedbyscience Thank you very much for that reply, it is helpful. Your squares are exactly the Trader Joe squares, and reading the consumer reports article it looks like Trader Joe's may not be the best for lead exposure, thought it's ok for cadmium - I'm going to look for alternatives.

[@johnh1430]

Very interesting studies thank you “ The one study that lasted 1 year used 27 g, which is about 1 ounce. ” Thanks for that hint. One of my 85% 100gm bars has 30 squares, and one 90% bar has 10 squares.

[@lotembenatar7163]

I think isolated components trails usually don't give us good information because food always comes with multiple compounds working together, for example vitamin E is a potent antioxidant when it combined with vitamin C and glutathione, but by itself it can become prooxidant in large quantities.

[@nourishedbyscience]

Yes, I agree, this may be a reasonable interpretation of the data. There may be something about the flavanols in cocoa, but there may also be more about cocoa than just flavanols.

[@jondel3304]

What about the heavy metals?

[@balancingthelightbodyheath4824]

I find that when I am stressed I lean towards a chocolate treat. So the question is, what in chocolate reduces cortisol? To my knowledge, cortisol turns muscle into glucose to help in a fight or flight situation. This may be helpful in fighting a tiger, but not when you are at a stressful job or in a stressful home environment. The increase in blood sugar from the spiked cortisol is not used, it raises blood sugar, it raises insulin, and therefore increases a contributing factor towards diabetes. Especially if cortisol levels are continuously raised. But if you eat chocolate, it reduce stress, reduces cortisol, then you are less likely to have elevated blood sugar. And less likely to have diabetes. It’s just a speculation, but it seems like a reasonable one. But I would stick to dark chocolate with low or no sugar as well.

[@katashley1031]

I know chocolate contains magnesium, which has been linked to lower stress levels.

[@balancingthelightbodyheath4824]

I have to say I love this channel. It just doesn’t tell you a perspective, it helps you to look at the data and to question things as we should, so thank you for that! I also just watched a video clip that stated based on the research dark chocolate stimulates stem cell repair. This observation would explain age related diabetes as we generally lose stem cell repair after the age of 30. But it wouldn’t explain type 1 diabetes in the youth. Except, since if our modern lifestyle is creating more injures, a lack of stem cells from birth may be causing autoimmune disorders. Which I have heard type 1 diabetes is an autoimmune disorder. But at the end of the day, I will not feel guilty eating dark chocolate anymore. ❤

[@yropez]

❤ good dark chocolate… thx for a great video and walking us through the evidence!

[@harvinderubhi5540]

Thanks for the interesting podcast. What would your comments be on consumption 1 table spoon of cocoa powder (sold in EU/UK - where Cd levels are regulated) in a smoothie of fruits, vegetables and nuts (dairy and oil free) taken in the morning?

[@peterbedford2610]

I just ordered a CGM. Will report back....

[@Namrevlis1938]

After being overweight most of my life, though very active, 7 years ago I eliminated ALL sugars from my life and lost 90 lb over 18 months and have kept it off. I drink one large cup of coffee with 2 tablespoons of sugar-free cacao added. I never heard of "dutching" until I read your comment 5 minutes ago. I don't know how to find out if it has been applied and don't know how to find out. Is there a way for me to discern if it has? Although I am from the USA, I have been living in Turkey fore some years. I am 86 years old and not likely to return to the States except for a visit. Many thanks for a great video and any info you may give me in respomse. Best regards, David 😊 (dutching)

[@chewiewins]

We need studies of various % dark chocolates to see which level best and actual amount eaten for effect.

[@Dosadniste2000]

I think 4 squares often make a bar .

[@ianstern7128]

What percentage cacao is considered dark chocolate?

[@scfan7231]

So: No dessert > dark chocolate (~4 pc/day) or cocoa drink >> normal dessert And make sure that... >70% cacao or better >80% cacao; don't overeat the chocolate; and that the chocolate is not "dutched" since this reduces the flavonoids that bring the beneficial effect. Like that?

[@LauraEFdzK]

Thank you! How much in grams would 2-4 squares approximately be?

[@masonryjoe]

Squares = what in grams as every distributer is a little different ?

[@Anna65909]

How many other thousands of factors could be associated together with dark chocolate consumption which are conducive to type 2 diabetes prevention ???

[@alexm7310]

Thought-provoking, measured & thorough - as usual. Thanks for this Mario! Does bring to mind the debate around red wine & whether it's a 'marker' for other factors; perhaps those that consume good, dark chocolate (in moderation) are also 'typically higher-income, exercise more often, smoke less, and have different diets' (reading from Medscape & discussion of 2023 meta analysis by Lucerón-Lucas-Torres M et al). Consume for the polyphenolic content, but watch the dose! 🙂

[@mechthildhaeussler5736]

My favorite bars are 100% cacao, no sugar at all. Unfortunately quite some fat and bromine... Limiting myself therefore to u.nder 20g per day.

[@gsp0819kri]

I don't quite enjoy 90% dark chocolate. I do, however, like dark chocolate as long as it's between 65% and 80%. Anything more than that is too bitter for me. I wonder if this means I just shouldn't eat that many.

[@akdsolar]

Love all your videos. They are full of knowledge. I have a question. Is it true that the amount of insulin secreted , is independent of the quantity of carbs eaten ? That is , if I eat 50gms of carbs, the quantity of insulin is same as when I eat 100gms of carbs. Thank you.

[@Ericmargueritat]

Merci de traduire en francais

[@nourishedbyscience]

You can set it in the video settings to be auto-dubbed to French!

[@2009raindrop]

After consuming an ounce of 92% dark chocolate and then, 30 minutes later, brushing my teeth, I noticed that it takes a fair amount of extra effort (re-rinsing, brushing one's tongue, etc) to eliminate the chocolate residuals. I wonder what effect, if any, leaving the residuals in one's mouth for longer periods of time might have on one's microbiome. I would like to see this factor controlled for in a future study. (Noting that if one were to take chocolate in pill form, there would be negligible residuals in the mouth)

[@markotrieste]

I think I've never in my life eaten less than 12 squares/50 grams of chocolate in a sitting. Two squares is a Tantalus punishment for me.

[@shellianne5767]

I understand your pain.

[@lindag9975]

My experience with extra dark chocolate has been different from yours. I find dark chocolate at least 80%, to be very filling and satiating. I can't eat more than 3 squares at a time.

[@markotrieste]

@@lindag9975 I will try a 90%, thank you for the tip.

[@DrTomOfficial]

I’m quite addicted to chocolate, but I have to say that dark chocolate is really hard to swallow.

[@mark-ish]

Drink it with a ☕️ 😋

[@doccritica9456]

I wonder how I can get information about dutching or heavy metal content in the chocolate and cocoa products in supermarkets.I live in Germany and german consumer organizations like Stiftung Warentest or Ökotest do not tell you anything about this topic. There even is no legal pressure on producers to inform about the country of origin of their cocoas.

[@katarinatonjes-pfortner171]

Bei Edelmond gibt es Low Cadmium Schokoladenprodukte zu kaufen.

[@doccritica9456]

@@katarinatonjes-pfortner171: Ja, ich weiß, leider ziemlich teuer. Welche Kakaosorten aber in den (geschmacklich teils recht guten ) Discounter-Schokoladen enthalten sind, wird leider nicht deklariert.

[@arlonmotsch2549]

Any consideration given to the fiber in the dark chocolate? My favorite is a 78% cocoa and I was surprised that an ounce had 11g of carbs and 5g of fiber. It just makes me curious how much my gut biome might like the fiber in the dark chocolate. I recently had a week of antibiotics and my morning fasting glucose levels went crazy. I spent a month trying to get them down with diet and such with no joy. I thought my biome might be a culprit so I started an off the shelf probiotic. in three days, my morning average dropped from 140 to 110. I was shocked! Still holding around 110 after a month of the probiotic. Just for ME it seems like the gut bugs play a bigger part in the glucose control than I'd have imagined. I do eat about 1/3 oz of that dark chocolate daily. I might just sacrifice my health and try try a full ounce every day! Maybe it will make my gut bacteria as happy as it makes me. (-:}

[@nourishedbyscience]

I touch on the role of the gut microbiome in the development of insulin resistance here: Insulin Resistance: Top Causes & Contributing Factors: kzbin.info/www/bejne/forXn5-IeNZradUsi=R9B72rrlv_NBmAU0 I'm not sure whether the small amount of fiber in cocoa is a factor, but it's possible. It's likely that not just the total amount of fiber plays a role, but that diversity of types of fiber matter. In that sense, consuming a wide variety of plant foods with different fiber types could be an important factor to stimulate a greater gut microbial diversity, which is a key in gut microbiome health. Thanks for sharing.

[@RRnow25]

Is there any risk to eat raw cocoa powder mixed with milk or yogurt without boiling it before?

[@katashley1031]

I've added raw Cacao to milk for decades, still standing. 😊

[@alaskabarb8089]

Last year, I started eating a high protein/low-carb diet. Every night, I’m absolutely drawn to consume a small square of 95% dark chocolate, and have felt guilty about that, as some failure of personality. Now I’ll attempt to view this as behavior driven by mitochondrial demand for efficiency. 🍫🧬

[@nourishedbyscience]

What you are describing is very common. Almost everyone likes to have a little treat every once in a while, and if we have healthier options for this that can help us stay on track with our diet, I'd say that's a win-win.

[@biffboffo]

Dark chocolate is fancier, and those consumers probably have the resources to make better choices. Cheap candy bars are mostly milk chocolate. The people eating Snickers and those eating fair-trade artisanal chocolate are notably different.

[@Lisdodde]

The studies mentioned are randomised controlled trials and therefore are unlikely to be because of this mechanism, but in the outside world this would be very logical contributing factor of course. If you’d look at raw cocoa that would be even stronger probably..

[@nourishedbyscience]

Yes, I agree, which is why we should be careful in interpreting the observational studies in which dark chocolate consumption is strongly associated with other healthy dietary and lifestyle behaviors. However, in this case, the observational data are very consistent with several well-controlled randomized controlled trials, which is reassuring and strongly suggests that dark chocolate/cocoa do have a positive effects on glucose tolerance.

[@biffboffo]

@ Good point. I guess my thought was what I was thinking when I heard of this study on NPR last week. Of course, they didn’t go into the specifics.

[@evelynbayna8824]

Doesn't dark chocolate lower blood pressure also?

[@nourishedbyscience]

Yes, some studies suggest a blood pressure-lowering effect as well. However, I did not systematically review all studies on dark chocolate and blood pressure, so cannot make a statement about the totality of the evidence.

[@joebloggs3909]

A very useful video thank you. Just one comment if I may, it would be more helpful to talk in terms of grams rather than squares when discussing how much chocolate one should eat per day. Green and Black's chocolate squares are quite small whereas Lindt chocolate squares are quite large. Both manufacturers sell 85% dark chocolate Thanks again

[@waldguy]

2 to 4 squares?? 10 to 30 grams?

[@swede10000]

Good work dr, 2-4 squares 80-90% dark chocolate is advised to reduce diabetes.

[@tatersquad2000]

The woman currently in the top position of the longevity leaderboards says she drinks one glass of chocolate milk every morning.

[@nourishedbyscience]

Didn't even know there is such a leaderboard ... Interesting. Thanks for sharing.

[@playpianotoday6223]

Yes very interesting! Do you have a link to the leaderboard please - I’d be interested to take a look.

[@ancesthntr]

Chocolate milk is generally loaded with sugar - which is pretty much the opposite of a superfood. Even if there was such a leaderboard (and I couldn’t care less), I would think that this alone would get her kicked off. 😜

[@marshcreek4355]

@@ancesthntr Maybe someone should be thinking of producing and selling dark chocolate milk sweetened with allulose?

[@ancesthntr]

@@marshcreek4355 Agreed. But it is going to be very expensive. Plus the milk has natural sugars in it already. Better to just eat a good quality dark chocolate, in my opinion.

[@berniefreis3635]

Well, could it be, that people who eat dark chocolate just don't like to eat as much sugar as other people? Hence people who prefer dark chocolate eat less sugar in general?

[@danieldube7028]

In my case, at least when I eat dark chocolate I don't need to eat any other sweet desert after my meals. It helps me a lot. Less carbohidrates for sure

[@nourishedbyscience]

Yes, it's the same for me, and many others. This is, in my mind, not just about a specific health benefit of dark chocolate. The other part here is that everyone needs to find a way of eating they can be happy with in the long term; only then will our health benefit. Many people like a treat occasionally, and the data suggest that dark chocolate would be a more than acceptable treat for such occasions.

[@quuqeemonster]

Can someone answer this - dark chocolate is the same as milk chocolate with a little milk and sugar, right?

[@me2-21]

In milk chocolate all missing cacao is replaced by sugar and some milk. So it contains more than 10 times more sugar than the same amount of dark chocolate

[@randomgal]

Chocolate is made with cocoa mass. Which is a mixture of cocoa powder and cocoa butter. Milk chocolate usually has a cocoa powder percentage of 20 - 45%. The other ingredients are sugar and milk powder. Dark chocolate has at least 50 % of cocoa powder but it can go up to 90 %. The higher the cocoa content, the lower the sugar content, making it less sweet. I found that dark chocolate that is around 70 - 90 % is also vegan a lot of the time but not always. Meaning no milk powder was added.

[@katashley1031]

I'd imagine that raw Cacao is even better than processed cocoa?

[@Scruffed]

It would have a horrible and bitter taste, hardly edible.

[@katashley1031]

@Scruffed I beg to differ, been consuming it for decades, lol.

[@Namrevlis1938]

I tried to correct several errors by editing but am unable to do so. "Dutching" and a few others.

[@axelschweiger9365]

i’ll use the money I’ll be spending on dark chocolate to pay for the Patreon membership…..ah wait got my math wrong. Oh well, can afford both.

[@UTleochi]

Luckily dark chocolate isn’t as full with sugar as milk chocolate, and the bitter taste stops one from overeating. I can’t have more than a little piece because of the bitterness.

[@leeboss373]

Dark chocolate made with allulose will reduce blood sugar levels but probably not cravings.

[@helenpomerleau6455]

I have eaten 1oz of dark chocolate for the last 30 yrs and guess what I have been recently dx as Type 2

[@katashley1031]

No one said it will cure diabetes or keep you from getting it. But including it has been shown to be beneficial. Other things have to be hapneinf for type two to occur, and it takes a while for it to happen, it's not overnight. Stress, poor diet, lack of exercise, medications, etc.

[@Viewpoint314]

The problem is that some chocolate contains lead and cadmium, which are harmful. So do the research and check. There has been a major lawsuit about this.

[@suzanneshort72]

Unfortunately, the options for clean chocolate are very limited, per the 3rd party lab test results I’ve seen online. Heavy metals contamination levels far surpass recommendations.

[@marshcreek4355]

It's all a concern whether chocolate, flax seed, chia seed, etc. Consumer Labs did a very detailed chocolate analysis by brand in 2022 and updated it this past December. Included flavanol content as well as heavy metals e.g. lead, cadmium, etc. Covered dark chocolate, cocao & cocao powders, cacao nibs and powders, supplements, etc. They identified those with high levels of heavy metals vs those with low levels. As someone who does a chocolate protein smoothie 2 - 3 times a week it made me reevaluate which brand of powder and bar I used to at least manage the level of risk some what. Once I can afford it I might do a heavy metals blood test sometime in 2025. Maybe.

[@suzanneshort72]

@@marshcreek4355I did a heavy metals challenge urine test a couple of years ago and found high levels of lead and mercury. After lowering them through chelation, I’m mindful of exposure. I’m 68 so leaded paint and gasoline were a factor, but also china and crystal dinnerware, etc.

[@The_Savage_Wombat]

I wish I could eat dark chocolate but it causes acid reflux for me and aggravates my sleep apnea causing me to gain a lot of weight.

[@SteveAustin77]

Maybe those who eat dark chocolate are not eating other worse options.

[@leeboss373]

Unless people in the study ate exactly the same meals, snacks, drinks etc this is a totally meaningless study🤷🏻‍♂️

[@leeboss373]

I assume it was paid for by Galaxy

[@PhillipYewTree]

Be warned that 90% dark chocolate eaten in the evening will disrupt sleep. Best to eat it at breakfast.

[@vadimesharak726]

"Risk" can't be reported by any epidemiology studies. Especially, quote: "The analysis included 151,691 participants of Native Hawaiian, Japanese American, Latino, African American, and white ancestry with 8,487 incident T2D cases after 7.8±3.5 years of follow-up. T2D status was based on three self-reports and confirmed by at least one of three administrative data sources." I.e. THREE times in 8y was data collection! But nobody can prevent us to self-lie...

[@Amy-tl2xe]

Interestingly, Dr. Nick Norwitz said this study was not good at all, and that dark chocolate had no effect on diabetes. Still good for ya, though!

[@waldguy]

The strength of this presentation is that it brings in other strong studies to verify the results.

[@randomgal]

@@Amy-tl2xe which one are you referring to? The video mentioned several.

[@Amy-tl2xe]

@@randomgal kzbin.info/www/bejne/n2qsmJ2uqbl3e68

[@Amy-tl2xe]

@@waldguy Agree, this was a very thoughtful post.

[@nati2943]

Stop eating carbs.. that’s it

[@choppergirl]

Boy, is this a mistake, recommending a sugar addict to eat dark chocolate. All I did was consume dark chocolate with wild abandoned instead of HFCS soft drinks with wild abandon when I bought dark chocolate for it's supposed antioxidant health effects. No more of that! Back to kale and spinach for me.

[@nourishedbyscience]

I say very clearly not to eat too much in the video. Many people really enjoy a small amount each day, myself included, and two or four squares of dark chocolate is a much better treat than anything else I can think about. Everything has disadvantages, and my general approach is to help people find a way of eating that supports their health goals and that they enjoy and can happily maintain indefinitely. To me, a small amount of dark chocolate is a wonderful part of that. To each their own, and if someone cannot control themselves and always eat a bar or more, then yes, maybe it would be better not to bring chocolate into the house. However, that should not be seen as an argument against dark chocolate. Too much of everything is problematic. Look up oxalates (spinach) and goitrogens (kale).

[@choppergirl]

@@nourishedbyscience A cocaine addict, can not do just a little cocaine! :-p No kidding... ditto for a sugar addict.

[@marshcreek4355]

@@nourishedbyscience Sincere thanks and gratitude for this common sense (and healthy) perspective! We all can go a bit overboard.

[@gilhapkido]

Good presentation! However, you didn't mention the effect size of the positive studies and who funded them. Also, although you mentioned the healthy benefit of a small portion, your conclusion will be interpreted as to eat chocolate as a healthy thing. As a naturopath, from my experience, most people don't hear (or don't want to hear as should be said) to eat a little, they take the message as if it was just 'eat chocolate as a healthy thing', don't care about calories (that is the most important in type 2). This message may promotes the disease more than prevent it.

[@nourishedbyscience]

I generally don't pay much attention to the funding source. I evaluate the science. Funding source is just one of many biases. For all videos, you can get more information, often including effect sizes if they are not mentioned in the video, in the blog post accompanying each video (see description box for the link). About your other comment, I obviously agree that energy balance and avoidance of visceral and ectopic fat are paramount for the prevention of type 2 diabetes. However, I don't think I can be much more clear than I am in the last 5 minutes of the video, where I very explicitly explain this point. What do you suggest I should have done differently? Not publish the video at all would be the only other option that I can see. Thanks for commenting. Cheers Mario

[@katashley1031]

Having worked for and with Naturopaths for many years, I find your comment bizarrely negative and way off base. First, if you are sending clients home with specific recommendations it's unlikely they will disregard that while paying as much as they do for the appointments. People who seek NDs help are usually very focused and serious about their health. Second, he is EXTREMELY clear here about portion control being crucial to eliciting the benefits without the harm of excess.

[@gilhapkido]

​@ I think the video is very important. Like all your videos, this also an important one and presented very good as I said.

[@thatsjohn3938]

Oxalates are not food

[@katashley1031]

Oxalates are up to 90% removed via cooking, and are chelates when consumed with dairy. You don't need to be terrified of plants, lol.

[@randomgal]

@@thatsjohn3938 Why are you watching an empirical science based channel if you are not willing to be open minded about the information being shared by a PhD scientist with YEARS of experience and research in the field?

[@quuqeemonster]

White chocolate contains No Chocolate! Why isn't it comparing dark chocolate and milk chocolate?? When you say white chocolate I think you mean Milk Chocolate...

[@nourishedbyscience]

No, several studies compared white chocolate with dark chocolate, to maximize the difference in cocoa flavanol contents. Milk chocolate would be somewhere between dark chocolate and milk chocolate in cocoa flavanol content.

[@katashley1031]

White chocolate is made with cocoa butter. It simply has the cocoa solids removed.

[@rhondaallen4309]

Thanks