The dark side of plant protein powders & dark chocolate

The Dark Side of Plant-Based Proteins and Chocolate:
In recent years, plant-based protein powders and dark chocolate have gained significant popularity for their health benefits and sustainability. However, recent reports have highlighted alarming levels of heavy metals, including lead and cadmium, in these products. While these findings raise valid concerns, understanding the context and scientific evidence behind these reports is essential for making informed dietary choices.

Heavy Metals in Plant-Based Protein Powders
Consumer safety groups have flagged plant-based protein powders for containing higher levels of lead and cadmium compared to whey-based alternatives. A recent report by Clean Label Project tested over 130 protein powders and found that some plant-based options, particularly organic and chocolate-flavoured varieties, had detectable levels of heavy metals. This is often attributed to the natural uptake of these metals by plants from soil and water (1).

The presence of heavy metals in plant-based protein powders does not necessarily imply immediate health risks, as the levels must exceed regulatory limits to pose significant harm. However, consistent exposure to even low levels of lead or cadmium may accumulate over time, potentially leading to adverse effects such as kidney damage or neurological impairments (2). These risks are particularly concerning for vulnerable populations, including children, pregnant individuals, and those consuming large quantities of these powders daily. The health risks associated with these metals vary. Lead is a potent neurotoxin, even in small amounts, and poses significant risks to children and pregnant individuals. Cadmium exposure, although less studied, is linked to kidney damage and bone demineralisation (6) increasing the risk for osteopenia or osteoporosis, particularly in post-menopausal women not on HRT.

Interestingly, whey protein powders, derived from dairy, generally show lower contamination levels. This difference arises because animal sources are less prone to bioaccumulating heavy metals compared to plants (3). Nonetheless, whey protein powders have their own set of concerns, including higher levels of saturated fat and lactose intolerance in some individuals, which can be mitigated by choosing whey isolate varieties, which also tend to be more expensive than whey concentrate powders. Bovine Growth Hormone (BGH) – also known as Bovine Somatotropin, or BST – is a hormone naturally produced by cows that regulates milk production, and some farmers in the US may use synthetic BGH (rBGH) to increase milk yield, a practice that is banned and not allowed in Europe. So ensure you buy grass-fed whey protein powders in Europe, or choose a USDA certified rBGH-free one.

Dark Chocolate: A Sweet Treat with a Bitter Truth
Dark chocolate, often hailed for its antioxidant properties, is another product implicated in heavy metal contamination. A recent analysis by ConsumerLab revealed that several commercial dark chocolate brands contain lead and cadmium levels exceeding California’s maximum allowable dose levels (MADLs) for these metals (4).
Lead contamination in chocolate primarily occurs during the post-harvest process, such as drying cocoa beans in open-air environments where they may be exposed to lead-containing dust. Cadmium, on the other hand, is naturally present in the soil where cocoa plants grow, especially in regions like Latin America (5). Higher concentrations are often found in organic and premium chocolates due to their sourcing from regions with high soil cadmium levels and minimal chemical intervention.

Balancing the benefits and risks ratio
While the presence of heavy metals in plant-based protein powders and dark chocolate is concerning, it’s crucial to evaluate these risks in the broader context of dietary exposure. For most consumers, occasional consumption of dark chocolate or moderate use of protein powders is unlikely to cause harm. Regulatory agencies such as the Food & drug Administration (FDA) in the US, and European Food Safety Authority (EFSA) set limits to ensure products on the market are generally safe, though stricter oversight and transparency are warranted.

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To minimise risks, consumers can take several steps:

Diversify sources: Rotate between plant-based and animal-based protein powders or include whole food protein sources like legumes and nuts.

Opt for reputable brands: Opt for brands that conduct third-party heavy metal testing and publish their findings.

Limit consumption: Enjoy dark chocolate as an occasional treat rather than a daily indulgence.

Understand serving sizes: Pay attention to recommended serving sizes to avoid overconsumption.

Natural chelating agents: Regular green smoothies including chlorella, spirulina, cilantro and apple peel (pectin) can help to transiently eliminate any heavy metal and avoid excessive build-up in the body (8).

Industry and regulatory responsibilities
Manufacturers have a significant role in reducing heavy metal contamination. For instance, better agricultural practices, such as soil testing and crop rotation, can mitigate heavy metal uptake by plants. Similarly, improved post-harvest handling processes for cocoa beans can minimise lead contamination (7) but these good manufacturing practices (GMP) are sometimes out of our control, so it’s important for you to read the food labels and look for products certifications for evidence for GMP. The FDA / EFSA must also update permissible limits and mandate more rigorous testing and labelling requirements to ensure consumer safety. Advocacy groups and independent researchers can play a crucial role in driving these changes by highlighting gaps in current regulations.

Conclusions
The presence of heavy metals in plant-based protein powders and dark chocolate highlights the complexities of modern food systems. While these products remain valuable dietary components, consumers should stay informed and make mindful choices. With collaborative efforts from manufacturers, regulators, and consumers, it is possible to enjoy these foods while minimising potential health risks.