16 Jul Drinking Cacao with Type 2 Diabetes?
Diabetes and cacao
After recently being diagnosed with type 2 diabetes, I’ve naturally had a lot of questions about what I can and can’t include in my diet. While I wait for my appointment with a dietitian, I’ve been taking the time to do my own research, particularly around foods and drinks I enjoy regularly.
One thing I was especially curious about was cacao, which I drink often. I wanted to find out if it’s still safe and supportive for someone managing diabetes. Here’s what I’ve discovered so far through reading scientific studies and trusted health sources.
More research is showing that drinking cacao, especially when it’s pure and high in antioxidants, can be a supportive choice for people managing type 2 diabetes.
When consumed mindfully and as part of a balanced lifestyle, cacao may even offer health benefits rather than being something to avoid.
1. Cacao Flavonoids Support Blood Sugar and Insulin Sensitivity
A review published in Nutrients (PMCID: PMC5745494) explains how the flavonoids in cacao can improve insulin sensitivity and support glucose metabolism. These plant compounds help the body use insulin more effectively, which is especially important for those living with type 2 diabetes. Research also suggests that cacao flavonoids may reduce inflammation and protect cells from damage, both of which are factors linked to diabetes progression.
2. Regular Dark Chocolate Is Linked to a Lower Risk of Type 2 Diabetes
A large UK and US cohort study published in The BMJ followed nearly 200,000 adults for up to 30 years. The findings revealed that people who ate dark chocolate five or more times per week had a 21 percent lower risk of developing type 2 diabetes. Each extra serving appeared to lower the risk a little more. However, the study found no such benefit from milk chocolate, which is typically higher in sugar and fat and lower in flavonoids.
3. Cacao May Help with Blood Sugar Control
Abbott’s diabetes research reports that moderate daily consumption of dark chocolate helped people with type 2 diabetes improve their insulin sensitivity and lower fasting blood sugar over an eight-week trial. The polyphenols in cacao are thought to help slow digestion, which can reduce blood sugar spikes after meals. Drinking ceremonial cacao made from pure paste rather than processed chocolate is likely to offer even more of these benefits.
4. Rich in Nutrients but Should Be Enjoyed in Moderation
Cacao is naturally rich in magnesium, iron, zinc, fibre, and antioxidants. These nutrients support heart health and metabolic function, both of which are important for diabetes care. However, cacao and dark chocolate still contain calories and fat, so it’s important to keep servings moderate. Health experts often recommend keeping daily portions to around 1 ounce (28 grams) if you’re consuming dark chocolate. Drinking pure cacao can offer a similar benefit with more control over added ingredients.
5. Diabetes UK’s Guidance on Chocolate
According to Diabetes UK, people with type 2 diabetes do not have to avoid chocolate altogether. They advise choosing dark chocolate with a high cocoa content (70 percent or more), eating small portions, and checking labels for sugar and carbohydrate content. This helps keep blood sugar levels stable and supports overall diabetes management.
6. Cacao Works Best Alongside a Healthy Lifestyle
While cacao’s benefits are promising, it’s not a substitute for a balanced diet or regular exercise. Whole foods, fibre, hydration, and activity remain the foundation of diabetes care. Drinking cacao can be a nourishing ritual when added to an already supportive lifestyle.
Summary
✅ Cacao is rich in flavonoids that can support insulin sensitivity and healthy blood sugar levels
✅ Dark chocolate or pure cacao may lower the risk of type 2 diabetes when consumed regularly in moderation
⚠️ Milk chocolate and sugary treats do not offer the same benefits
✅ Drinking pure cacao gives more control over ingredients compared to processed chocolate products
✅ Always pair cacao with a balanced diet and active lifestyle for best resultsre
Sorry, the comment form is closed at this time.