Can Chocolate Be Both Healthy and Safe? Here’s the Truth
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After reviewing the main sources of cadmium and lead contamination in the food industry, mainly in cacao products, it’s time to look at what can be done to minimize contamination and exposure.
This starts with every single one of us!
By being educated and informed, we can demand safer foods, forcing regulators to set stricter limits on the concentration of heavy metals found in consumer products. Likewise, this will create pressure on cacao producers, and especially chocolate companies to meet those standards, by promoting mitigation strategies and better farming practices. The farmers and workers, at the base of this chain, can actually gain from this “forced change.” It can be an opportunity for education, improving farming and processing practices, along with better conditions for workers at all levels of chocolate manufacturing. With the demand for a high-quality product, practices and prices will have to be adjusted, which when done properly can be a positive transformative process for this industry.
Key Traits Shared by Blue Zones
Author and National Geographic fellow Dan Buettner, along with his research team, carried out in-depth field studies in the world’s “Blue Zones” — regions with the highest concentration of centenarians. By living among these communities, they observed and documented the lifestyle habits linked to exceptional longevity. Their findings reveal a consistent pattern of daily practices that protect health and extend lifespan4.
Key Traits Shared by Blue Zone Communities4:
- Predominantly Plant-Based Diets – Diets rich in vegetables, fruits, legumes, whole grains, and nuts, with meat consumed sparingly.
- Natural, Lifelong Physical Activity – Movement is built into daily life through walking, gardening, and other forms of manual work.
- Deep Social Connection – Strong family ties, close friendships, and active community engagement provide emotional support and a sense of belonging.
- Clear Sense of Purpose – A sense of purpose, known in Okinawa as ikigai (“reason for living”), motivates individuals, giving their life meaning and supporting mental well-being.
- Regular Stress-Relief Rituals – From prayer and meditation to afternoon naps and sharing meals with loved ones, intentional relaxation is part of the culture.
Mitigation Strategies
Cadmium
Considering the human health risk associated with cadmium accumulation on cacao crops, researchers and farmers have been developing, testing, and applying different mitigation strategies.
Several strategies have been developed to reduce the uptake and/or translocation of cadmium in plants. For example, the use of biochar and lime was found to be effective in reducing levels of cadmium in cacao in vitro1. Other strategies tested include the use of fungi, the application of plant growth-promoting bacteria and rhizobacteria, silver nanoparticles, exogenous addition of malic acid, pretreatment of plant with salicylic acid, use of silicon, exogenous addition of calcium, among others2.
Besides testing different compounds that may help reduce cadmium levels, much work has been done developing cadmium mitigation strategies at different transfer stages throughout the production/processing chain. These levels include the soil, plant, farming practices, cacao processing, chocolate production, and regulatory measures and protection of consumers.
The article “Cocoa-laden cadmium threatens human health and cacao economy: A critical view,” highlights these mitigation strategies and the different stages at which they occur2.
Soil
- lowering soil acidity
- minimizing zinc deficiency
- exclusion of high cadmium soils
- phytoremediation and/or microbial remediation of soils polluted with cadmium
Cacao Plant
- breed plants for low-cadmium rootstock
- genetic selection and modification
Cacao Farming
- organic farming
- validated farming practices
- avoiding contaminated inputs, such as wastewater for irrigation
Fermentation
- removal of bean shells
- avoiding certain “unspecific traditional procedures”
Chocolate Making
- blending beans containing high and low cadmium
- dilution with ingredients
Chocolate Consumption
- regulatory limits for the level of cadmium in cacao products
Cadmium reduction is not easy to solve, because cadmium is typically in the beans when harvesting happens, due to the cacao plant taking cadmium from the soil. However, there are several ways to address and reduce contamination, and knowing that they exist is somehow reassuring – the problem can be minimized. Now those with the power to take action need to feel the pressure to actually take action.
Lead
There is less research regarding mitigation strategies for lead contamination in cacao crops. One study reports that the application of magnesium in the soils can be used to mitigate lead toxicity in seedlings of certain genotypes of cacao trees grown in contaminated soils3. Magnesium helps reduce lead uptake by the root system and prevent the accumulation of toxic levels of lead in the roots and leaves of the plants3.
The main thing with lead is that its origin and how it contaminates cacao crops can be more uncertain and surprising. As discussed in our previous blog, lead contamination happens at various stages of cacao production and not so much at the farming level. Contamination can happen during handling, processing, and transporting. The report “Expert Investigation Related to Cocoa and Chocolate Products4,” the culmination of a three-year research effort by four world-renowned experts, refers that in the case of lead the handling stage is crucial. This is “when cacao beans are removed from the pods, which are covered in very sticky mucilage, and fermented and dried often on the ground or on the side of the road4.” Considering that the origin of lead contamination comes mainly from human activities, like the “burning of leaded gasoline and diesel fuel, from leaded paint, the burning of plastics and/or garbage, the operation of smelters and other industrial processes, use of fertilizers, and emissions from coal-fired power plants, among others4.” This human-derived lead can move as airborne particles which get mixed with dust particles and be deposited on the ground adhering to the “sticky beans” of cacao4. As explained by the authors of this report, “lead particles are primarily introduced during the harvesting, drying, and fermenting processes, and remain on the chocolate beans during transport to manufacturers, where they can contaminate chocolate batches during other manufacturing steps, including from deshelling and other handling processes4.”
Contrarily to cadmium, lead appears in the cacao beans mostly after harvesting, and reducing contamination could happen as quickly as a new cycle of improved practices is implemented. It seems straightforward that one of the best ways to reduce lead contamination in cacao products is to improve handling practices, namely during the harvesting, fermentation, and drying processes of the beans, but also during the transport and manufacturing of chocolate.
Top Strategies to Reduce Cadmium and Lead in Cacao Products
The report mentioned above, titled “Expert Investigation Related to Cocoa and Chocolate Products” was published in 2022 and outlined several reduction strategies, listing them based on “overall confidence that the strategy would result in demonstrable cadmium/ lead reductions in cocoa beans or chocolate products4.”
Top 15 high-confidence strategies to reduce cadmium and lead on chocolate products4:
- Exporters stop purchasing beans from regions with high cadmium phytoavailability.
- Farmers stop planting new orchards in regions with high cadmium phytoavailability.
- Blend beans or liquor as a cadmium control measure.
- Use soil amendments to increase soil pH.
- Prevent lead contamination of beans during fermentation and drying.
- Establish bean cleaning and winnowing quality assurance practices for lead contamination.
- Incorporate better agricultural practices into cocoa sustainability/certification programs.
- Provide education/training at the local level to implement reduction strategies.
- Prevent lead contamination of whole wet beans during transport.
- Use scion grafts to reduce cadmium uptake from soils.
- Develop and plant rootstocks that accumulate less cadmium from soils.
- Use zinc sulfate amendments to reduce cadmium uptake from soils.
- Use self-rooted cocoa to reduce cadmium uptake from soils.
- Use molecular breeding techniques to identify cocoa genotypes that accumulate less cadmium.
- Test surfaces of cocoa beans for lead contamination at the point of purchase and reject beans with elevated lead levels.
How to Choose Your Chocolate
Heavy Metals in Cacao Beans vs Chocolate
Some factors affect the concentration of cadmium and lead in chocolate compared to the cacao/ cocoa bean. The heavy metals tend to be concentrated in the cocoa solids, the cacao/ cocoa bean portion mostly used to make chocolate.
During the chocolate-making process, cacao beans are crushed and separated into:
- Cocoa solids – non-fatty portion
- Cocoa butter – fatty portion
The cocoa solids exhibit higher levels of contamination but are also richer in polyphenols and beneficial antioxidants. Dark chocolates, with a high percentage of cacao, have a higher content of cocoa solids than milk chocolates or chocolates with other ingredients added. This means that dark chocolates are associated with the health benefits of consuming flavanols, which are potent antioxidants and anti-inflammatory, but consuming them may expose you to higher levels of heavy metals.
Hence, when choosing your chocolate products be aware that:
- Higher percentages of cocoa are correlated with higher levels of cadmium and lead5,6. Darker chocolates, with higher cacao content tend to have higher levels of these heavy metals because of the higher concentration of cocoa solids7.
- Other products of concern are cacao beans, nibs, and cacao powder, which are high in cocoa solids5.
- The use of cocoa mass, which has both cocoa solids and cocoa butter and the addition of other ingredients contributes to reduce heavy metal concentration in the chocolate bar2,7.
- Studies have found higher concentrations of cadmium in products from Latin America than from Africa5, which may help you choose from different companies based on the geographic area of origin of the beans.
Certifications and Heavy Metals – Organic, non-GMO, Fairtrade
Unfortunately, and unexpectedly, studies have shown that neither trade certifications nor “organic” designation, resulted in lower concentrations of heavy metals such as lead, cadmium, and arsenic in chocolate products. Contrary to what we expected, research published in 2024 reported that organic products were associated with higher concentrations of cadmium and lead in cocoa and dark chocolate8.
The same researchers stated: “More striking, the number of trade certifications (e.g., Non-GMO, Fairtrade) did not significantly alter the levels of heavy metals found among products surveyed. Thus, even those consumers opting to purchase “higher” quality products retained no exposure protection8.”
This means that even when you buy certified organic or non-GMO or Fairtrade products, there is no guarantee that your cacao or chocolate will contain fewer heavy metals. This is a concerning situation since our recommendations regarding produce and other foods often rely on these certifications8.
Products in the US Market
Since lead and cadmium are concentrated in the cocoa (or cacao) portion of a product, the concentration of cocoa will be one of the main factors in the level of contamination. Hence, unfortunately, but as expected, darker chocolates, which are in general considered healthier, tend to contain higher levels of heavy metals.
To evaluate and inform consumers of the levels of heavy metals in dark chocolates, the scientists from Consumer Reports tested 28 dark chocolate bars for lead and cadmium contamination and published the results in 20229. To determine the risk posed by the chocolates tested and “because there are no federal limits for the amount of lead and cadmium most foods can contain9” the scientists from Consumer Reports used California’s maximum allowable dose level (MADL) for lead (0.5 micrograms) and cadmium (4.1mcg) 9.
Some of their results and conclusions9:
- Cadmium and lead were detected in all the chocolate bars tested.
- Five chocolate bars were above California’s maximum allowable dose level for both cadmium and lead.
- Five chocolate bars were relatively low in both cadmium and lead.
- Considering MADL, for 23 of the 28 bars, eating just an ounce a day would put an adult over a level that public health authorities say may be harmful for at least one of those heavy metals.
You can see the full report and results here, but the chocolate bars considered “SAFER CHOICES” were9:
- Mast Organic Dark Chocolate 80% Cocoa
- Taza Chocolate Organic Deliciously Dark Chocolate 70% Cacao
- Ghirardelli Intense Dark Chocolate 86% Cacao
- Ghirardelli Intense Dark Chocolate Twilight Delight 72% Cacao
- Valrhona Abinao Dark Chocolate 85% Cacao
The chocolate bars higher in both cadmium and lead were9:
- Theo Organic Pure Dark 70% Cocoa
- Trader Joe’s The Dark Chocolate Lover’s Chocolate 85% Cacao
- Theo Organic Extra Dark Pure Dark Chocolate 85% Cocoa
- Lily’s Extremely Dark Chocolate 85% Cocoa
- Green & Black’s Organic Dark Chocolate 70% Cacao
After testing for dark chocolates in 2022, in 2023 the experts from Consumer Reports decided to test whether other cacao-containing foods posed a risk10. They “tested 48 different products in seven categories—cocoa powder, chocolate chips, milk chocolate bars, and mixes for brownies, chocolate cake, and hot chocolate10.”
As expected, and in line with the previous results, darker chocolates had higher levels of lead and cadmium than milk chocolates10. All the milk chocolates tested below for both heavy metals10. From the seven dark chocolates tested this time, only two of them fell below the levels for both cadmium and lead (based on a 1-ounce serving)10:
- Divine 70% Deliciously Smooth Dark Chocolate
- Sam’s Choice (Walmart) Dark Chocolate 85% Cocoa
However, the problem does not affect dark chocolate only, since all the other products tested also had detectable amounts of both heavy metals. More concerning is that sixteen of the 48 products tested had levels above the limit (they measured heavy metal content against California’s standard levels) for at least one of the heavy metals, and in some cases more than twice the limit10.
On the bright side, these scientists also found some safer options in each category of products. Of special interest to us, since we use it in many of our recipes, is cocoa powder. Cocoa powder is mostly cocoa solids, so we were concerned about the levels of cadmium and lead in these products. Surprisingly, none of the products tested was high in cadmium, and only two were high in lead10. Overall, Navitas Organics Organic Cacao Powder was the best (77% lead limit and 17% cadmium limit)10. According to Navitas, all of their products are tested by third-party, independent labs for heavy metals, including measures for lead, cadmium, aluminum, arsenic, and mercury.
You can find the full list of products tested and results on the Consumer Reports website10.
Conclusion
The problem of heavy metal contamination is recognized worldwide. While the European Union has already set standards for certain heavy metals in chocolate products, the United States has fallen behind in setting parameters that could help the public feel safer regarding the products they consume.
Being educated is the smartest step you can take towards making the best decisions for you, your health, and the health of your loved ones. Here we provide you with the basic information and some useful tools that you can use to make better informed decisions.
While we love dark chocolate for its nutritional value, taste, and potential health benefits, it is important to choose brands that exhibit lower levels of heavy metal contamination. More susceptible groups, such as small children and expecting mothers, should be even more discerning in their choices regarding any cacao/cocoa-containing products.
Heavy metals are hard to detoxify and accumulate in the body, so the best way to approach this issue is by avoiding exposure in the first place. Check the lists of brands provided, and next time you go to the supermarket, choose the products that are safer for you and your family.
References
- Ramtahal G, Umaharan P, Hanuman A, Davis C, Ali L. The effectiveness of soil amendments, biochar and lime, in mitigating cadmium bioaccumulation in Theobroma cacao L. Sci Total Environ. 2019 Nov 25;693:133563. doi: 10.1016/j.scitotenv.2019.07.369. Epub 2019 Jul 23. PMID: 31362218.
- Maddela NR, Kakarla D, García LC, Chakraborty S, Venkateswarlu K, Megharaj M. Cocoa-laden cadmium threatens human health and cacao economy: A critical view. Sci Total Environ. 2020 Jun 10;720:137645. doi: 10.1016/j.scitotenv.2020.137645. Epub 2020 Feb 29. PMID: 32146410.
- Apraez Muñoz JJ, de Almeida AF, Pirovani CP, Ahnert D, Baligar VC. Mitigation of Pb toxicity by Mn in seedling of the cacao clonal CCN 51 genotype grown in soil: physiological, biochemical, nutritional and molecular responses. Ecotoxicology. 2021 Mar;30(2):240-256. doi: 10.1007/s10646-021-02348-y. Epub 2021 Feb 2. PMID: 33528689.
- Ahn T, Chaney R, DiBartolomeis M, Ramtahal G. Expert Investigation Related to Cocoa and Chocolate Products: Final Report. Mar 28, 2022. chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://static1.squarespace.com/static/59a706d4f5e2319b70240ef9/t/62fd592790137e31288a1698/1660770607858/AsYouSow_ChocolateFullReport_FIN_20220817.pdf, accessed Sept 11, 2024.
- Abt E, Fong Sam J, Gray P, Robin LP. Cadmium and lead in cocoa powder and chocolate products in the US Market. Food Addit Contam Part B Surveill. 2018 Jun;11(2):92-102. doi: 10.1080/19393210.2017.1420700. Epub 2018 Feb 1. PMID: 29310543.
- Kataoka Y, Watanabe T, Hayashi K, Akiyama H. Surveillance of Cadmium Concentration in Chocolate and Cocoa Powder Products Distributed in Japan. Shokuhin Eiseigaku Zasshi. 2018;59(6):269-274. doi: 10.3358/shokueishi.59.269. PMID: 30626784.
- Bravo D, Santander M, Rodríguez J, Escobar S, Ramtahal G, Atkinson R. ‘From soil to chocolate bar’: identifying critical steps in the journey of cadmium in a Colombian cacao plantation. Food Addit Contam Part A Chem Anal Control Expo Risk Assess. 2022 May;39(5):949-963. doi: 10.1080/19440049.2022.2040747. Epub 2022 Apr 4. PMID: 35377275.
- Hands JM, Anderson ML, Cooperman T, Balsky JE, Frame LA. A multi-year heavy metal analysis of 72 dark chocolate and cocoa products in the USA. Front Nutr. 2024 Jul 31;11:1366231. doi: 10.3389/fnut.2024.1366231. PMID: 39144282; PMCID: PMC11321977.
- Loria K. Consumer Reports. Lead and Cadmium Could Be in Your Dark Chocolate. Published Dec 15, 2022. Updated Oct 25, 2023. https://www.consumerreports.org/health/food-safety/lead-and-cadmium-in-dark-chocolate-a8480295550/, accessed Sept 17, 2024
- Loria K. Consumer Reports. A Third of Chocolate Products Are High in Heavy Metals, CR’s Tests Find. Published Oct 25, 2023. https://www.consumerreports.org/health/food-safety/a-third-of-chocolate-products-are-high-in-heavy-metals-a4844566398/, accessed Sept 17, 2024
- Navitas Organics. What Kind of Food Testing do You Do. https://navitasorganics.zendesk.com/hc/en-us/articles/4403902676372-What-kind-of-food-testing-do-you-do, accessed Sept 17, 2024.
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