Let’s talk about chocolate
Chocolate cocoa and cacao
Chocolate. Dark, rich, creamy and is absolutely one of those things that’s top of mind in the month of February.
We’ve heard about the benefits of dark chocolate and how its antioxidants are healthy for us. On top of that, many of us (raises my hand in guilt) also indulge in it to elevate our moods (I used to call Godiva’s chocolixir the best heartbreak fix), relieve menstrual pains, and reduce our stress levels.
At the same time, aside from the sugar levels, I’ve also heard about chocolate’s heavy metal risks, chocolate as a hormone disruptor (from my TCM), chocolate’s pesticide risk, and chocolate as a digestive irritant that increases acid refluxes.
I decided this February is as good time to dig further into the information out there on chocolate and find the best path forward on how (and how much) to consume of one of my favorite treats.
I won’t get into the less interesting details (I went down a few rabbit holes), but here’s a quick summary of my current findings:
Potential benefits
Potential risks
Catechins - could be an endocrine disruptor and could also help fight against cancer
Reduces stress hormones (Research contribution from Nestle)
Cadmium and Lead - high levels of uptake from cocoa plants, regardless of organic or not.
Polyphenol - antioxidant and inhibits LDL oxidation (Some researcher employed by Nestle)
Phthalates, Organochlorines - endocrine disruptors in the form of industrial chemicals and insecticides used in the production of chocolate
Lowers blood pressure, anti-hypertension, potential to decrease insulin resistance (Researchers receive funding from Mars Inc)
I found two things particularly interesting from this research. The first being that the majority of findings on the positive effects of chocolate were sponsored/funded by a major chocolate manufacturer, though I was nonetheless delighted to validate that chocolate elevates our mood. (The thought of thick, hot Italian chocolate warming you up during chilly winters is still euphoric.) The second being that, after some digging, there still weren’t too many new negatives that popped up from what I already know about chocolate (mainly cadmium/heavy metals).
So as I noted in my chocolate cheesecake recipe, when it comes to chocolate and antioxidants, we have to weigh how much we are actually getting versus how much cadmium and other heavy metals we’re also consuming. Cadmium is highly toxic and can bring on a whole host of serious health issues including neurotoxic and behavioral effects, particularly in children, so it’s not one to be taken lightly. Reading through the test results done by Consumerlabs (subscription required) on several chocolate/cocoa/cacao brands, many of the dark chocolates also contain less flavonoids than claimed and several contain alarmingly high levels of cadmium. And sadly, organic does not mean heavy-metal free.
What this means for me when it comes to chocolate is:
Treat chocolate and cocoa as a dessert and not a health food. It is an indulgence to be eaten occasionally, in moderation.
Be mindful of cadmium levels when selecting which chocolate/cocoa to consume.
Choose dark chocolates with lower sugar content.
Personally, I also avoid chocolate and cocoa during days when I have heartburn/acid reflux.
And based on everything I’ve looked at, here’s the list of chocolate products I consume:
(Bar) Endangered species Chocolate Strong + Velvety Dark Chocolate - 88% Cocoa
(Chocolate chips) Ghirardelli chocolate premium baking chips - 60% cacao bittersweet chocolate
(Chocolate chips) Guittard Extra dark chocolate baking chips - 63% cacao
(Cocoa powder) Wegmans Organic Cacao Powder (This one has not been tested for cadmium. However, it is gluten-free and Wegmans has a good reputation of being mindful with sourcing for their own brand)
(Cocoa powder) Valrhona Poudre De Cacao Cocoa Powder - 100% cacao (I have not yet tried this, but plan to buy it after my Wegman’s cocoa run out)
(Bar) Lily’s Dark chocolate - original - stevia sweetened 55% cocoa (I do not eat this one myself since I tend to avoid stevia, but wanted to list it as an option for those of you on keto)
Another thing to note when it comes to chocolate is that sadly, there are so many chocolates, cocoa, and cacao that are “processed in the same facilities” or “may contain” wheat. So whether you use my list or not, make sure you always read the labels!
Cocoa and Cacao
*Disclaimer: This is not medical advice and should not be used as such.