Is Dark Chocolate Good for You? AND my new FAVORITE Chocolate!
Eggs are the best breakfast food ever! Wait, nope, don’t eat them. The yolks are full of cholesterol. Wait, just kidding, you need cholesterol and eggs are a complete protein.
It’s no wonder we are all so confused when it comes to healthy eating. We are told what is healthy today and then tomorrow it’s bad for us. Then years later it’s “good’ again. All this information is often very conflicting. Which brings me to…. dark chocolate! Yep, I’m about to bring more conflict to the health world. Well, at least, I’m about to bring you news from Consumer Report that may change your outlook on chocolate.
Dark chocolate has been toted as a health food for a while now, due to it being rich in antioxidants. There are also studies linking it to better heart health and it has been said that it’s a “mood booster”. No study needed for that, chocolate definitely boosts my mood. I personally love dark chocolate, and previously wrote a blog post about how I eat chocolate almost most every day.
When you cut out the processed sugar, chocolate is considered the perfect treat for most any diet (besides my strict Carnivore friends of course ;). I’ve cut back on dark chocolate this past year, as I’ve found that while healthier sweet options like monk fruit and date sweetened goodies may not spike your insulin as high as white sugar does, it still triggers some of my sweets cravings, leaving me wanting more and more. But that’s for another blog post.
Go ahead and scroll down to the end of this post if you just want to see my new favorite chocolate. Otherwise, lets dive into a discussion on dark chocolate…
So what’s the problem with dark chocolate?
The new complication with dark chocolate comes from something other than sugar. In fact, you may opt for dark chocolate because it typically has low to no sugar depending on the kind you buy. But now there is a new issue with heavy metals in our cacao. That’s right, cadmium and lead in our beloved dark chocolate. And organic chocolate is not exempt! In fact, I’m writing this post due to finding out that some of my favorite organic dark chocolates have high amounts of lead AND cadmium, according to Consumer Reports findings on heavy metals in dark chocolate that was released in 2022.
You can check out their findings here and I will let you know which my favorite chocolates are and which are still okay to eat, in my opinion. Not ALL dark chocolates are created equally so lets not freak out just yet. Some are much better than others. However, these findings may surprise you. I was saddened to see a few of my favorites on what I would consider the “no-no list”. I’ll also let you know what my new favorite chocolate is and why.
Dark Chocolate Break Down…
Consumer Report (CR) tested 28 dark chocolate bars for lead and cadmium. To determine the risk posed by the chocolates in CR’s test, they used California’s maximum allowable dose level (MADL) for lead (0.5 micrograms) and cadmium (4.1mcg). Shown are the percentages of the MADL supplied in an ounce of each chocolate. Their results indicate which products had comparatively higher levels and are not assessments of whether a product exceeds a legal standard. They used those levels because there are no federal limits for the amount of lead and cadmium most foods can contain, and CR’s scientists believe that California’s levels are the most protective available. While both cadmium and lead pose serious health risks, products within each category are listed in order of lead level, because that heavy metal poses particular concerns and no amount of it is considered safe.
California’s maximum allowable dose (MAD) level are as follows:
Lead: 0.5 MCG
Cadmium: 4.1 MCG
My previous favorites that tested high in heavy metals:
Lindt 90%
This WAS one of my favorite chocolates even though it’s not organic because of the lack of sugar and it’s soy free. It’s sold just about anywhere so I could buy it in a pinch when on vacation. And while CR didn’t test Lindt 90%. They did test Lindt 85% which was high in lead and had “medium” levels of cadmium as well as Lindt 70% which was high in cadmium and had “medium” levels of lead. While I can’t assume Lindt 90% is high in either, I am hesitant to eat it anymore since 90% is an even higher concentration of dark chocolate which means it may be high in both lead and cadmium if they source it from similar cocoa beans.
Hu Chocolate
This one saddens me the most. While I don’t eat chocolate lower than 90% dark very often, this was by far my favorite brand of 70% dark chocolate. Hu Salty is THE BEST! CR tested Hu Simple to be high in lead and it had “medium” levels of cadmium.
Theo Chocolate
This was my second most disappointing find. I enjoy Theo Chocolate as my next favorite 70% dark if Hu is not available. They also have a delicious 85%. Both tested high in lead AND cadmium. Double sad!
Other Chocolates Tested High in Lead:
Tony’s Chocolonely Dark Chocolate
70% Cocoa
Lily’s Extra Dark Chocolate
70% Cocoa
Godiva Signature Dark Chocolate
72% Cacao
Chocolove Strong Dark Chocolate
70% Cocoa
Endangered Species Bold + Silky Dark Chocolate
72% Cocoa
Trader Joe’s Dark Chocolate
72% Cacao
Chocolove Extreme Dark Chocolate
88% Cocoa
Hershey’s Special Dark Mildly Sweet Chocolate
Other Chocolates Tested High in Cadmium:
Beyond Good Organic Pure Dark Chocolate
70% Cocoa and 80% Cocoa
Equal Exchange Organic Extra Dark Chocolate
80% Cacao
Scharffen Berger Extra Dark Chocolate
82% Cacao
Alter Eco Organic Dark Chocolate Classic Blackout
85% Cacao
Pascha Organic Very Dark Dark Chocolate
85% Cacao
Dove Promises Deeper Dark Chocolate
70% Cacao
Other Chocolates Tested High in Lead AND Cadmium:
Trader Joe’s The Dark Chocolate Lover’s Chocolate
85% Cacao
Lily’s Extremely Dark Chocolate
85% Cocoa
Green & Black’s Organic Dark Chocolate
70% Cacao
Now onto the good stuff…
I don’t like to fear monger, but I do like to be informed. So while these high levels of heavy metals definitely complicate my love for chocolate, there are still some better options out there.
I’ll start with my personal favorite chocolates! Evolved Keto Chocolate! I love both the Brownie Batter and the Simply White.
While this brand was not tested by Consumer Reports, they state the following on their website. “We consistently test our cacao for Lead, Cadmium, Arsenic, and Mercury, as do our suppliers, and fall well below the chocolate thresholds set by California guidelines, the As You Sow organization, and the FDA.” And while I don’t exactly trust the FDA to have out best interests in mind, California has some of the better standards when it comes to legislating consumer protection initiatives. The Consumer Report findings were also based on California’s maximum allowable dose level.
I also e-mailed them and got the following reply “Thanks so much for reaching out with this inquiry! As you can imagine I have been getting this question a lot recently… You’d be happy to hear that we do consistently test our cacao for Lead, Cadmium, Arsenic, and Mercury, as do our suppliers, and all fall below the chocolate thresholds set by California/FDA guidelines and the As You Sow organization.”
So while no amount of lead or cadmium are good, I feel better knowing that this brand not only tests their cacao, but they also fall below California’s threshold.
They even sent me a screen shot of their “Bulk 100% Cacao Results” in ppb which I calculated to ppm so I could compare them to the California guidelines which I found here.
Here are their results they sent which I converted to ppm (MCG):
Lead: 0.0563 ppm
Mercury < 0.01 ppm
Cadmium 0.324
Arsenic 0.012
I also asked them about Their “Simply White” chocolate. They sent me a screen shot of a recent test result and told me that, “Cacao Butter is less likely to contain those traces of metal, but we have tested that item for our records.”
Here are the results they sent:
Lead: 0.012 ppm
Mercury <0.05 ppm
Cadmium <0.05 ppm
Arsenic <0.01 ppm
I appreciated that they also tested for Arsenic and Mercury. Arsenic is naturally found in rice which we limit because of this and I don’t want to be adding to our arsenic exposure.
As you can see, both tested batches fall well below California’s maximum allowable dosage for lead and cadmium.
I typically buy Evolved Keto Simply White Chocolate and Brownie Batter Chocolate from Thrive Market. I have yet to find it cheaper anywhere else. If you would like to save 40% off your first order there plus a free gift you can check them out here. Just search “Evolved Chocolate”
They also sell Evolved Brownie Batter Chocolate and White Chocolate on Amazon .
What I love most about Evolved Keto Chocolate is that they are dairy free, soy free, gluten free and are sweetened with monk fruit. Their paleo chocolate is sweetened with organic coconut sugar that is sustainable and does not contribute to deforestation. The keto chocolate doesn’t have that “diet” taste that so many keto bars have. It’s a smooth chocolate that leaves you feeling like you are truly indulging. They are made with quality ingredients like organic cacao. Even the protein products use grass-fed, pasture-raised collagen. Good stuff!
Next on my list of “better chocolate” from the Consumer Guide Study would have to be Mast Organic Dark Chocolate 80% Cocoa
I’ve never seen Mast chocolate in stores, but I see that they sell them on Amazon with limited buying options. Reviews say it’s somewhat dry and bitter so this one may be best used as a baking chocolate. It has one of the lowest amounts of Lead and Cadmium of those tested from Consumer Reports. It also had some of the best ingredients.
The next organic chocolate from the Consumer Reports List that tested lower in metals was Taza Chocolate Organic Deliciously Dark Chocolate 70% Cacao
This one is sold in bulk on Amazon. I have yet to try this but reviews were pretty good if you like a stone ground gritty taste. Again, maybe a good bakers chocolate. It has quality ingredients. This one I may have to try soon!
Here is what Consumer Report had to say about Cacao’s Dark Side:
“Chocolate is made from the cacao bean, which has two main components: cocoa solids and cocoa butter. Together, these are called cacao or cocoa.
Dark chocolate’s reputation as a relatively healthy treat stems mostly from the cocoa solids. These are packed with flavanols, which are antioxidants linked to improved blood vessel function, reduced inflammation, and lower cholesterol. Dark chocolate is also lower in sugar and higher in fiber than milk chocolate, and it has magnesium and potassium. Unfortunately, cocoa solids are also where the heavy metals, especially cadmium, lurk. That makes it tricky to balance dark chocolate’s risks and benefits.
Some of the same concerns may extend to products made with cocoa powder—which is essentially pure cocoa solids—such as hot cocoa, and brownie and cake mixes, though they have varying amounts of cacao and possibly heavy metals.
Dark chocolate tends to be higher in heavy metals than milk chocolate, probably because of its higher cacao content. There is no official cutoff, but dark chocolates are generally at least 65 percent cacao by weight, says Michael J. DiBartolomeis, PhD, a toxicologist and former official at the California Department of Public Health who has researched heavy metals in chocolate.”
This concerns me in that now I’m going to need to do some more research on cacao powder which I use in a number of recipes I make at home. It may be a good thing that I’ve been limiting my chocolate treats, even when made with whole foods and zero processed sugar.
I don’t believe this means we all need to give up chocolate entirely but even just one ounce a day of the stuff with higher lead and cadmium can put us at risk if we are having it on a daily basis.
What I plan to do:
I plan on limiting my chocolate and buying from brands I trust. I also plan on contacting some of my favorite chocolate and cacao companies to ensure that lead and cadmium levels are not sky high in some of our favorite brands that have not been tested by Consumer Report. I’ll also be careful how much I give my kiddos. DiBartolomeis says that while he cautions pregnant people and children from eating dark chocolate, he doesn’t tell most people to give it up, just to know the risks and not overdo it. I will also be leaning more towards white chocolate because cacao butter is typically lower in heavy metals.
What are your thoughts on dark chocolate? Are you as disappointed as I am with these studies? This wont keep me from eating chocolate as a special treat but it wont be something I munch on every day. If someone asks me what my relationship with chocolate is I’ll have to answer “It’s complicated”. Feel free to comment in the section below.
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