Why Heavy Metals Are a Concern in Cocoa
While consuming cocoa and chocolate is generally safe, heavy metals like lead and cadmium can accumulate in the body over time with frequent, high-level exposure. These metals are linked to a host of health problems, including developmental issues in children and kidney damage and hypertension in adults. Products with a high concentration of cocoa solids, like cocoa powder and dark chocolate, tend to have higher levels of these metals.
The Source of Cadmium
Cadmium is a naturally occurring element that cocoa plants absorb from the soil through their roots as they grow. It is then stored in the cocoa bean itself. The level of cadmium depends heavily on the soil composition where the cocoa is grown, with some regions, particularly those with volcanic soil in South America, having naturally higher levels.
The Source of Lead
In contrast to cadmium, lead contamination typically occurs after the cocoa bean is harvested. Cacao pods are often dried outside, and lead-containing dust and soil can adhere to the sticky outer shell of the beans. While the outer shell is removed during processing, some lead can remain and end up in the finished cocoa powder.
What Independent Testing Reveals
Independent testing from organizations like Consumer Reports (CR) and ConsumerLab provides valuable insights into brand-specific heavy metal levels. In 2023, CR tested various chocolate and cocoa products and identified significant differences between brands. For cocoa powder, specifically, they found that not all products are created equal in terms of heavy metal content.
Notably, the CR test indicated that Navitas Organics Organic Cacao Powder was the best option, with the lowest overall heavy metal levels among the cocoa powders tested. Conversely, Hershey's Cocoa Naturally Unsweetened 100% Cacao and Droste Cacao Powder were found to have high lead levels relative to California's Maximum Allowable Dose Levels (MADL). A key finding from a Frontiers in Nutrition study was that organic cocoa products were more likely to show higher levels of heavy metals than non-organic ones. This dispels the common assumption that organic is always safer in this context.
How to Choose the Right Cocoa Powder
To ensure you are selecting a cocoa powder with the least heavy metals, consider the following strategies:
- Prioritize Third-Party Testing: The most reliable way to verify heavy metal content is to choose brands that conduct and publish third-party test results for each batch. This transparency helps ensure low levels of lead and cadmium.
- Consider Sourcing: Cocoa grown in West Africa has been anecdotally associated with lower cadmium levels compared to some regions in South America. Some brands, like Navitas, have adjusted sourcing to Africa to address this.
- Diversify Your Brands: Consuming a single brand with higher levels of heavy metals can contribute significantly to your overall intake. By varying the brands you use, you can help mitigate this risk.
- Look for Manufacturer Mitigation Efforts: Some manufacturers actively work to reduce heavy metals through improved processing, enhanced bean cleaning, and strategic sourcing. Supporting these companies encourages broader industry changes.
Low Heavy Metal Cocoa Powder Comparison
Based on a Consumer Reports' 2023 test of cocoa powders (per 1 tablespoon serving):
| Brand | Lead (% of CR's MADL) | Cadmium (% of CR's MADL) |
|---|---|---|
| Navitas Organics Organic Cacao Powder | 77% | 17% |
| Nestlé Toll House 100% Pure Cocoa | 77% | 66% |
| BetterBody Foods Organic Cacao Powder | 95% | 95% |
| 365 Whole Foods Market Organic Cocoa Powder | 97% | 93% |
| Hershey's Cocoa Naturally Unsweetened | 125% | 18% |
| Droste Cacao Powder | 324% | 41% |
Conclusion: Making Informed Choices
Finding the cocoa powder with the least heavy metals involves more than just reading the label. Consumers should prioritize brands that are transparent about their sourcing and testing practices, like Navitas Organics. Being mindful of heavy metal exposure from multiple sources and moderating consumption are also crucial steps, especially for sensitive populations. By understanding where the contamination comes from and how different brands perform, consumers can make more confident and safer choices in the kitchen.
For more detailed information on chocolate and heavy metal testing, read the Consumer Reports' Chocolate Test.
