Facts About Expensive “Health” Chocolates, Lead in Chocolate and Other Confusing Things
We are seeing a near hysterical rise in chocolate health claims, both good and bad, followed by some major marketing campaign encouraging people to buy very expensive health chocolates. The latter use terms such as organic, cold-pressed, free-trade and (the clincher) lead-free.
I mean, who wouldn’t want lead-free chocolate? Would we deny our body the same health consideration we give our Toyota’s gas tank? Worse, would we knowingly feed lead to our kids?
Obviously, this fear is so great that company’s can sell cocoa “superfoods” under names such as Xocai and Chava Vital Chocolate. The ad I clicked for Xocai promises “Healthy Chocolate Eat Dark Chocolate Enjoy health benefits Earn money while doing it.” Notice the lack of punctuation. That’s so they can jam more words in and still be under the maximum character count allowed by many ad companies. Notice also how they sell “earn money.” That’s a good indicator that it’s not about the chocolate..or even about the health. They appeal to 3 things fear of death, hunger for sweets, and desire for money. Everything’s there but sex, but the word count restrictions probably forced them to leave that off.
Apparently though, Xocai has been making some people money, as this multi-level marketing racket is still around, and now even has competition, from Chava Vital Chocolate. Chava’s health chocolate is also another multi-level marketing company, but they are very slick. Their ads are almost good enough to make be dig into my pocket and pay $145 for a box of chocolate wafers that looks very much like one I can get at my local supermarket $5.
They, too, say they can make me rich, if I just send in $29.95 for a marketing kit. (I didn’t look at the upsells, but $29 probably just gets your foot in the door.) Heck, 12000 people a month visit this website…they’ve got me thinking.
Ah, forget it, I’M too old to go for this crap. Let’s look at the facts:
- These outrageously priced health chocolates are probably pretty good quality. I guess this because for a fraction of the price they’re charging, it’s possible to sell the finest chocolates available. At $145, you’d think they would cover their bases in this regard.
- They have wisely guessed that many consumers will just search for lower priced super fine chocolates on the net, at places like this guide to organic chocolates. But, Xocai and Chava are prepared. Xocai chocolate includes acai berry extracts, and Chava chocolate includes a mysterious almond extract. I know little about either, except that you can obtain them separately elsewhere for much less expense. Let’s stick to the chocolates.
- Cocoa does in fact have many benefits. Besides being one of the world’s richest sources of dietary magnesium, it is loaded with flavinols and anti-oxidents. It goes on..a Cornell University study showed that cocoa powder has nearly twice the antioxidants of red wine, and up to three times the antioxidants found in green tea. Cocoa is a good source of calcium, iron, zinc, copper, potassium, manganese and some of the B Vitamins. It has a high content of sulfur, which helps build strong nails and hair, as well as healthy and beautiful skin, helps to detoxify the liver, and supports the healthy functioning of the pancreas. The heart-healthy flavanols found in cocoa, especially the epicatechins, stop fatty substances in the bloodstream from oxidizing and clogging the arteries. They also help prevent blood platelets from sticking together to cause blood clots, heart attacks, and strokes – all without the negative side effects associated with the use of aspirin and other pharmaceutical blood-thinners. Cocoa also contains the amino acid Tryptophan which makes serotonin and prevents feelings of depression. Cocoa contains dopamine, phenylethylamine (PEA), anandamide MAO Inhibitors – good for both the brain and the heart Phenylethylamine (PEA) increases mental alertness and the ability to concentrate, and can be of help to students taking tests, as well as to senior citizens who want to retain their mental capacity. Other studies have suggested that consuming dark chocolate produced an increased sensitivity to insulin (which indicates a protective effect against diabetes.
- Cocoa has other things that may or may not be good for you, though on balance cocoa seems pretty darn healthy. Chocolate, on the other hand, usually has enough sugar, oils and additives to balance against the benefits of the cocoa content.
- Raw cocoa is probably much healthier than processed cocoa powder. In fact, scientists in Spain discovered that they could boost the flavinol levels in
cocoa by 7 times when they skipped the conventional fermentation and roasting steps used in processing cocoa beans. - Cocoa beans may have relatively high levels of lead. There are several studies, and even the Nigerian cocoa board admits as much. The lead may come from the process after harvest, partly because Nigeria still uses unleaded gasoline that affects the local air. It may be from the soil, or from agricultural chemicals. Yet, it’s there, especially in cocoa from Nigeria. Still, while large chocolate companies need to buy large volumes of beans and can’t get around this issue, smaller chocolate companies can be more particular about what cocoa they buy. Also, one study compared the levels of lead to those found in boiled shrimp. So the levels are not off the food charts. They are just high when compared to most foods.
- Buying cold-pressed, or raw chocolate might be a good idea – and it is widely available on the web. There is no need to buy Xocai or Chava chocolate unless you plan to get rich selling it to the next sucker down the line. And while I would guess that health chocolate is lead-free, I haven’t actually seen any proof of it in the form of objective tests.
Cocoa is a super food high in magnesium, and I recommend moderate consumption. Don’t rely on it as a cure-all. And stay away from the brands that have highly touted health claims and which use multi-level marketing, unless you have money to burn. And remember, chocolate can be healthy, but health chocolate can be harmful to your wallet – so use the money to buy some nice fresh foods instead.
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Colon Cancer Incidence Reduced by Magnesium Rich Foods?
Yet more studies have provided evidence that magnesium rich foods may reduce the risks of colon cancer. No surprises here, though more work needs to be done in this area.
The Journal of Nutrition published a study by doctors at the National Cancer Center in Tokyo, Japan involving 40,000 men and 46,000 women, an reassuringly large sample for testing.
The 40,830 men and 46,287 women were followed up for 8 years. This study did not include an analysis of supplement use among participants. It focused strictly on magnesium intake from foods and dietary sources.
The study showed that higher intake of dietary magnesium was strongly associated with a decreased risk of colorectal cancer (colon cancer) in men. The study, however, showed no such correlation among the women. Investigators speculate that this discrepancy between the genders may be partly due to differences in alcohol consumption. Japanese men consume nearly four times as much alcohol as women, and that magnesium may counteract the oxidate stress of alcohol.
The investigators acknowledge that beneficial associations between magnesium intake and CRC risk may include the influence of other nutrients from foods, as participants with higher intakes of magnesium also tended to consume higher intakes of foods rich in calcium, zinc, fiber, folate, B-6 and vitamin D. Researchers conclude by stating “Increased intake of magnesium-rich foods is recommended if other studies, including randomized control trials, confirm our findings.”
The findings show a strong 52% reduction in colon cancer among men whose daily intake of magnesium was 327mg or greater, as opposed to the group whose intake was 238mg or less.
This was the latest of several studies suggesting a link between insufficient magnesium intake and colon cancer, including a Swedish study that showed magnesium reducing the chances of colon cancer in women. This study included supplements, and readers should note that Swedish women and Japanese women have very different genetic predispositions and diets.
Two things that are worth repeating here…
One is that increased consumption of magnesium rich foods almost guarantees that you will be getting more of all kinds of good nutrition. Again, foods that are high in magnesium tend to be very healthy and nutritious foods to begin with. So, by targeting more magnesium in your diet, you are in fact improving your diet in countless ways that you do not even know of.
The second point is the relation between alcohol and magnesium. While not mentioned by the doctors in the study above, alcohol consumption is know to decrease the magnesium levels in your cells. Obviously, eating 
a magnesium rich diet would help to counteract this. This may have also played a role in the Japanese study, as Japanese men do tend to drink much more than Japanese women (though many Japanese women are surprisingly strong drinkers as well).
Keep this in mind if you drink more than you should, and at least try to balance it out with a healthy diet of foods high in magnesium.
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Magnesium Absorption and Effects of Other Supplements
The good news is, the fat you eat may be giving you more magnesium – even though it may not be a magnesium rich food itself.
At least sometimes.
This shouldn’t be a surprise, despite the demonization of fat, it has been a staple part of the human diet dating back to dawn of hunting and fire. Indeed, insufficient fat was a much bigger concern throughout most of history. As always, abundance turns the world upside down, and fat got on the wrong side of many dieticians, not to mention dieters.
Well, here’s a reason to make sure you have at least some fat in your diet. But, before you get too exited, evidence has shown that excess fat can actually block the absorption of magnesium.
So here goes – things that help you absorb more magnesium:
FAT
A study by the American Journal of Clinical Nutrition (Vol. 80, No. 2, 396-403, August 2004) looked at a small group of people to compare their absorption of carotenoids when eating salads with fat-free dressing as opposed to regular salad dressing with oil. Lo and behold, those who went fat-free absorbed almost no carotenoids, suggesting that the fat was needed for the body to access the nutrients.
I am very much opposed to “fat-free” concoctions for a number of reasons, not least being the manufactured crap they use to trick your body into tasting fat. Here’s another. If you’re worried about too much fat, do the old fashioned thing and reduce your portions. Your portions may be small, but at least they’ll be real, delicious and healthy.
VITAMIN C
Often cited as assisting magnesium absorption, there is very little evidence either way. But, since vitamin C is generally good for you, I’d rather err on the side of taking my supplements.
VITAMIN D
A 1972 study in the International Urology and Nephrology Journal in the Netherlands suggested that vitamin D could be helpful in assisting patients who needed greater absorption of magnesium through the intestine. This has been backed up by other studies, including “The Journal of Nutrition” study published in 1991.
However, and this is a big “however,” the 1991 study showed that vitamin D greatly increased the excretion of magnesium through the urine!
Easy come, easy go.
The jury is out on Vitamin D, but at the very least vitamin D supplements would seem to be unnecessary for magnesium absorption.
CALCIUM
This is a biggy. Many websites will tell you that calium is a magnesium antagonist, inhibiting its entry into cells. Other sites will tell you that they need each other. Magnesium helps calcium to work, and vice versa. They are in fact friends.
Not to confuse you, but all of the above appears to be true. Maybe it’s best to think of calcium of magnesium as a turbulent married couple (or even Tweedledee and Tweedledum)- not always helpful to each other, yet they both need
the other. There’s a fine balance between the blow out fights, the affairs, and the love and support.
In the case of magnesium and calcium, many people have decided that the ration of 2 parts calcium to one part magnesium is this perfect ration.
This 2 to 1 ratio appears to be plucked out of thin air.
In fact, in Japan, which has a very low rate of heart disease, the ration is closer to 1/1.
The only thing I can say here is to take it easy on the calcium supplements.
VITAMIN B6
Long term, and massive doses, of oral vitamin B6 appear to boost magnesium levels. Since massive doses of anything should only be administered by a competent physician, just put this in the back of your mind. B6 shots will temporarily boost magnesium levels, and at the same time crash your calcium levels. So while B6 does encourage magnesium retention, it’s not something you’d want to try lightly.
A GOOD MEAL and MINERAL WATER
If you’re getting your magnesium from mineral water, a 2002 study published in the American Journal of Clinical Nutrition showed that, while 50% of the water’s magnesium was absorbed when drunk without food, that amount greatly increased when the water was taken with a meal. To which we say “bon apetit!”
Going back to the fat, since most magnesium rich nuts, such as almonds and cashews, contain oil, you’re probably better off munching on them. So far as other supplements to boost your magnesium absorption, just forget it. Keep your consumption of alcohol, caffeine and carbonated drinks to a minimum, eat fresh foods, and especially green leafy things. Don’t go into mad scientist mode trying to make the perfect supplement concoction. Eat foods high in magnesium and enjoy life!
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Magnesium During Pregnancy
Is Magnesium Safe During Pregnancy?
As long as you don’t overdo it, yes. The United States daily requirements for magnesium are actually increased in pregnant women as follows:
Adult Female: 300mg
Pregnant Female: 320mg
Breastfeeding Female: 350mg
That’s too little according to many sources. The Baby Center goes even farther:
Pregnant women, 19 to 30 years of age: 350 milligrams (mg) of magnesium per day
Pregnant, 18 and younger: 400 mg
Pregnant, 31 and older: 360 mg
Breastfeeding women, 19 to 30: 310 mg
Breastfeeding, 18 and younger: 360 mg
Breastfeeding, 31 and older: 320 mg
There is some evidence that magnesium helps prevent the uterus from contracting too soon, though this is still inconclusive. Magnesium certainly helps prevent cramps, though.
Magnesium citrate, on the other hand, is something that the FDA recommends taking only when the benefits outweigh the risks.
In BJOG: An International Journal of Obstetrics and Gynaecology in August 2007, two studies are cited. The first study concluded:
“Additional magnesium appeared to benefit the fetus during labour. Significantly fewer showed fetal heart rate irregularities, meconium-stained liquor and partogram abnormalities. The supplemented group also had fewer late stillbirths either before or during labour.”
“It must be stressed that these secondary findings, although of interest, need to be substantiated by further work. Until then, supplementation cannot be recommended but poorly nourished women should be encouraged to eat a diet that contains adequate magnesium, in particular brown – rather than white – bread.”
The second study had the following comments:
“In our commentary, we recommend further research to find out whether improving calcium intake from before pregnancy might reduce not only blood pressure, but associated problems such as protein in the urine as well. We suggest that fortification of staple foods might make the benefits of adequate calcium intake available to all pregnant women, not only those with access to antenatal care.”
“While these studies show that the consumption of certain minerals during pregnancy results in favourable outcomes for mother or baby, it must be stressed that in these studies, the intake of supplements are carefully measured.”
“Women should attend their antenatal clinics so that tests identifying problems can be carried out. If they are interested to know more about supplementation, they should speak to their GPs and midwives for further advice.”
“We should note that women who do not have a deficiency in magnesium or calcium need to be careful about taking extra supplements if they don’t need it.”
So, while magnesium looked like a plus, these were undernourished women in the study. Assuming you have a healthy diet, you may want to think twice about using magnesium supplements.
There are several other studies, and while most suggest that magnesium is beneficial for the fetus, almost all balance that by saying that the results for well-nourished women may be different.
So What to Do?
In light of the research, try eating better. An extra serving of spinach, nuts or halibut each day may do wonders. If you really feel the need to take supplements, at least try to make sure the dosage is not much over the RDA of 350mg.
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Eat Sourdough Bread for More Magnesium
While all whole grain breads are high in magnesium, a study in France revealed that whole grain sourdough breads have a huge advantage. While the magnesium content is the same as other magnesium rich breads, the sourdough brings the big booster of increased bio-availability. In other words, your body absorbs and gets to use more of the magnesium than it does from non-fermented type breads. In fact, sourdough helps deliver the whole range of minerals (including magnesium, iron and zinc) much more effectively than other whole grain breads by increasing absorption rates. This study was conducted at the Unité de Laboratoire pour l’Innovation dans les Céréales.
If you live in San Francisco, this study is good news, as sourdough bread is available everywhere. If you live elsewhere, or you want to be adventurous, you may want to try making sourdough bread yourself. The tricky part of this is making what’s called the sourdough starter.
Sourdough starter is a bubbly, fermenting mess of flour and water that gives the sourdough its tangy flavor. It’s also what will boost your magnesium levels.
Organic and (even better) whole wheat bran flour is the way to go here. You want lots of natural microorganisms to help the fermentation. (The bran flour is magnesium superstar to start with, too.)
For the fast method, all you need is to blend one cup of flour with one cup of warm water in a wide-mouth jar to get started on your sourdough culture. To ensure success, add a few wash organic grapes (which will have yeast on the skin) or a started such as kefir. These are not necessary, but they will make it more of a sure thing. If you choose to go it without these added ingredients, try starting with just a half tablespoon of flour with 3 tablespoons of water. The add equal amounts of flour and water each day for a week until you have a full cup.
A clear glass will allows you to see how the culture is developing – and, believe me, you will want to check it often. Leave the jar in a warm and light location, at around 70 to 80° Fahrenheit (21 to 27° Centigrade). If temperatures go over 100° Fahrenheit (38° Celsius) you will end up killing the culture. A cloth or paper towel should be placed loosely over the top of the jar to help keep it moist and to keep out bugs.
Every day, you need to empty out half of your starter culture, and fill the jar again by adding equal amounts of water and flour to the level it was at before you emptied half. It will be ready for use anywhere from 5 days to a month later, depending on temperature and location. This is weird thing about starter – telling when it’s ready.
Just remember, though, that once its ready it just continues to get better – so don’t feel rushed. As long as no purple mold shows up to kill it all off, you’re good to go.
Sourdough starter is alive, and thus it must be fed regularly. When not using your starter, it is important to dump out half the batch from time to time, and mix in fresh flour and water to equal the lost volume. Exactly how often this should be done depends on storage temperatures and the local strain. An active starter should be fed daily (if not multiple times per day depending on temperature and other conditions). See the note below about dormant starters.
Sourdough is best stored at room temperature or slightly warmer. Anything outside of this range will
How the starter might look
change the proportions of the bacteria and yeast, which affects the flavor of the result. It can be safely stored in the fridge, but temperatures over 80F are too hot. If you store your starter in the fridge, then let it sit out several hours after feeding before returning it to the refrigerator. This allows the yeasts to get active and feed. The temperature in the fridge is enough to slow down the yeast, but not the lacto-bacteria. So after a while your starter will begin to smell boozy and have a sharper tang to it than you might want. To fix this, just dump out 90% and start the feeding cycle again. When it’s ready, you can slow things down by putting in covered (but not too tightly) in the fridge.
To make sure that your starter is full strength before committing it to a dough, you should check to see if it quadruples its size if fed and left for an hour. Feed starter by adding equal amounts of water and flour, and put ¼ cup in a measuring cup. If it hits the one cup marker in an hour or so then it is ready to go. If not, then it needs to be fed more. Accelerate your feeding schedule until it passes the test.
There’s a wonderful explanation of this at breadtopia.com, with a helpful video as well.
Making your own sourdough is a wonderful experience, and a super way to really soak up all the magnesium you need.
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