Chocolate lovers everywhere tend to rejoice, and rightfully so, when they hear that dark chocolate offers a wide range of health benefits, including decreased inflammation, improved gut health, and mood improvement. How, then, can we now be contemplating hidden dangers in our favorite treat? Surely this is a mistake! Unfortunately, in recent years, researchers have provided more insight into the reality of heavy metals that are often an undesirable part of dark chocolate and cocoa products.
What Are Heavy Metals?
Many of us have heard of lead and arsenic, and perhaps some are also familiar with mercury, manganese, or cadmium. These are examples of heavy metals, called such, because they have a high atomic mass. They likely sound familiar because of their well-known toxicity to people and animals. Most heavy metals are naturally occurring, but some are the result of human behaviors. Unfortunately, these substances can become strongly toxic by mixing with the soil, air, and water all around us as well as through living organisms in the food chain.
Heavy metal poisoning comes from significant exposure to or ingestion of one or more of these heavy metals. These metals can be encountered in acute doses, causing a medical emergency, but more often than not, healthy people experience bioaccumulation, a process of heavy metals building up within the blood and tissues of the body. According to The Cleveland Clinic, even the slow build-up of heavy metals can cause issues like arrhythmia, anemia, memory loss, and kidney or liver damage, among others.
What Do Heavy Metals Have to Do with Chocolate?
Recently, a series of tests were performed by Consumer Reports, first on 28 dark chocolate bars, then on 48 chocolate-based products across seven categories, including hot chocolate mix and chocolate chips. Specifically, researchers were looking for lead and cadmium. And every product they tested had detectable levels of the two heavy metals. What is a health-conscious chocolate lover to do? To start with, don’t despair! Selecting the right chocolate and enjoying it in moderation are the keys to reaping all the benefits while minimizing risk.
What Chocolate Can I Eat?
In the pair of studies, a handful of chocolate bars came out on top by having the lowest levels of heavy metals. The brands and varieties that led the pack:
- Mast Organic Dark Chocolate 80% Cocoa
- Taza Organic Deliciously Dark Chocolate 70% Cocoa
- Ghiradelli Intense Dark Chocolate 86% Cacao and Intense Dark Chocolate Twilight Delight 72%
In a one-ounce serving, these had the lowest levels of both lead and cadmium. These chocolates, consumed in moderation, are the clear choices for those of us who love chocolate and want to minimize our heavy metal exposure.
It’s not always easy to find these specific chocolate bars, so it is helpful to keep a few guidelines in mind. While it may seem counterintuitive, lower concentrations of cocoa solids tend to contain less heavy metal, so if you must choose between an 80% bar and a 70% bar, the 70% is likely to be safer. It is also wise to enjoy your chocolate in moderate amounts, so take time to savor it. Finally, make sure to enjoy a regular diet that supports your overall health, as I discuss in my book, Eat to Beat Disease.
