The Truth About Heavy Metals in Cacao and Dark Chocolate
(A conversation with Dr. Dan Gubler)
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This webinar was hosted by Bridgette Longshore, founder of Giddy Yo. Giddy Yo began in 2009, starting out at farmers’ markets before growing into a worldwide brand. To this day, their chocolate bars are still wrapped by hand by real people, staying true to their mission: “Food to set you free.”
The big question guiding this conversation was simple: Is cacao a health food or a poison?
To help us answer it, Bridgette invited Dr. Dan Gubler — a world-renowned scientist, cacao expert, and passionate advocate for plant-based nutrition. You can follow him on Instagram at @drdangubler.
Why Cacao is a superfood
Dr. Dan explained that dark chocolate isn’t just a treat — it’s a powerful superfood.
Cacao is packed with 500–600 medicinal molecules and phytonutrients.
Historically, it’s been used in traditional medicine as an antidepressant and even to assist with childbirth when blood flow was low.
Eating chocolate activates dopamine, the brain’s “feel good” chemical.
Cacao thrives in volcanic soil, which is rich in nutrients. This makes the cacao plant strong, resilient, and incredibly nutrient-dense.
Heavy metals naturally occur in soil, but cacao also produces its own medicinal molecules to survive — which, in turn, benefit humans.
Because cacao grows in some of the most UV-intense regions of the world, eating dark chocolate may help protect our bodies from sun damage thanks to its antioxidant power.
Heavy Metals in Cacao: Should We Worry?
One of the biggest concerns people have is heavy metals like cadmium and lead in chocolate. Dr. Dan’s response was clear:
Heavy metals are naturally present in the soil. Cacao, rice, and other crops absorb them.
In cacao, minerals like zinc and magnesium bind with cadmium, making it not bioavailable (not absorbed by the body).
In fact, rice is a larger source of cadmium in the average diet than chocolate.
Chocolate is also rich in highly bioavailable vitamins and minerals, acting almost like a natural multivitamin.
The key point? It’s the dose that makes the poison. You’d need to eat very large amounts of chocolate for heavy metals to pose a real problem.
Proposition 65 and Chocolate Labels
Many consumers notice California’s Proposition 65 warning labels on chocolate. Dr. Dan explained what they mean:
Prop 65 started in 1965 as California’s Safe Drinking Water Act. It now includes a list of 900+ molecules, elements, and nutrients flagged as “toxic.”
The law is often criticized because it ignores dosage. Even cabbage grown in California can exceed Prop 65 guidelines for lead or arsenic.
The thresholds are 4–9 times lower than what science deems safe — overly cautious to the point of confusion.
Some lawyers in California even profit by suing over labeling compliance.
For realistic safe levels, look to the FDA or the European Food Safety Authority (EFSA) instead.
Bottom line: choose companies that do third-party testing and source carefully, like Giddy Yo. Certifications such as BRC Certified ensure quality and safety.
Audience Q&A Highlights
Histamine in Cacao
Some individuals may react to histamine in cacao. If this happens, the best advice is simple: listen to your body.
Cacao Nibs vs. Powder
Dr. Dan prefers nibs over powder because grinding and processing can cause bioactive molecules to escape.
Roasting also creates beneficial molecules.
Smaller nibs are easier for the body to absorb — toss them into a smoothie to maximize their medicinal benefits.
Oxalates in Cacao
Oxalates exist but usually at very low levels. They’re more present in raw beans, but roasting makes them negligible.
Processing Matters
The way chocolate is processed greatly impacts quality. Always read labels, since many bars contain unnecessary fillers.
Natural Appetite Suppressant
Dark chocolate has appetite-suppressing properties. Even the smell of dark chocolate can reduce hunger.
Caffeine in Chocolate
Dark chocolate has low caffeine levels.
The main stimulant is theobromine, a natural compound that provides a gentler, longer-lasting energy boost than caffeine.
Final Takeaways
Cacao is one of the most nutrient-dense foods you can put in your body. It supports gene health, gut health, and overall wellbeing — while providing antioxidants, minerals, and medicinal compounds created by the plant itself.
The truth? You don’t need to fear heavy metals in chocolate. By choosing high-quality, third-party tested cacao from transparent companies, you can feel empowered as a conscious consumer — and enjoy your chocolate with confidence.
Special thanks to Giddy Yo and Dr. Dan Gubler for sharing their knowledge.