Keto And Dark Chocolate: What You Need To Know

Dark chocolate can be enjoyed as part of a keto diet, but only in moderation and as long as it is low or no sugar. It is important to check the nutritional labels carefully as most brands contain added sugar. When choosing dark chocolate for a keto diet, it is best to opt for chocolate with a cocoa content of over 70%. The higher the cocoa content, the lower the sugar content. For example, a 100g bar of dark chocolate with 70-85% cocoa typically has around 20-30 grams of sugar, whereas a bar with 90-99% cocoa might only have 7 grams of sugar per 100g.

Dark chocolate with a high cocoa content is not only lower in sugar but also provides several health benefits. It is an excellent source of healthy fats and dietary fibre, as well as a good source of protein and minerals such as iron, magnesium, copper, and zinc. Additionally, dark chocolate is rich in antioxidants, which can have benefits for heart health.

For those on a keto diet, it is important to monitor portion sizes and choose dark chocolate with a high cocoa content to avoid exceeding daily carb limits.

Dark chocolate keto fudge

Ingredients:

• 1 cup unsalted butter (softened at room temperature; or coconut oil for dairy-free)
• 1/4 cup powdered monk fruit allulose blend (or more to taste)
• 1/4 cup Dutch-processed cocoa powder
• 1 tsp vanilla extract
• 1/8 tsp sea salt (to taste)
• 1/4 cup sugar-free dark chocolate chips (optional, for firmer fudge)
• Coarse sea salt flakes (optional, for topping)

Method:

• Line a small rectangular glass container with parchment paper, so that the parchment hangs over the sides.
• In a medium to large bowl, use a hand mixer at medium-low speed to beat the butter and powdered monk fruit together until fluffy.
• Beat in the cocoa powder, vanilla, and sea salt.
• Melt the chocolate chips in the microwave or in a double boiler on the stovetop. Beat into the other ingredients in a bowl.
• Adjust sweetener and salt to taste. Do not overmix.
• Transfer the mixture to the lined container and smooth the top with a spatula or spoon. Sprinkle the top of the sugar-free fudge with sea salt flakes, if using, and press gently to secure.
• Refrigerate the keto fudge for at least an hour, until solid.
• Remove the fudge from the container using the edges of the parchment paper. Slice carefully into 15 pieces, 4 cuts the long way and 2 cuts the short way.
• Keep the fudge refrigerated until right before serving. You can also freeze it. Do not leave at room temperature for prolonged periods, as it will melt easily.

Keto-friendly chocolate brands

Dark chocolate can be enjoyed as part of a keto diet, but it must be high in cocoa content (at least 70%) and low in sugar. The higher the cocoa content, the lower the sugar content. For example, a 100g bar of dark chocolate with 70-85% cocoa typically contains around 20-30 grams of sugar, whereas a dark chocolate bar with 90-99% cocoa might contain only 7 grams of sugar per 100g.

• Lilly's Dark Chocolate: These bars are sweetened with stevia and erythritol, a sugar alcohol that is easier on the digestive system than other sugar alcohols. There are about 4 grams of net carbs per serving, but this may vary depending on the flavour. Flavours include almond, sea salt, and coconut. Lilly's is also Fairtrade certified.
• Choc Zero: This is another low-carb and keto favourite, with about 2 grams of net carbs per serving. It is sweetened with monk fruit, a natural non-nutritive sweetener.
• Lindt Excellence 90% Cocoa Supreme: This dark chocolate bar has a very high cacao percentage, resulting in about 7 grams of carbs per serving.
• Alter Eco Deep Dark Blackout: This chocolate bar also has a very high cocoa concentration, with 85% cacao and only 6 grams of net carbs. Alter Eco chocolate bars are Fair Trade certified.
• Endangered Species 88% Dark Chocolate: This Fairtrade chocolate bar producer offers a variety of dark chocolate options, including hazelnut toffee, tart raspberry, and cinnamon and cayenne. The Panther bar, also known as Strong + Velvety Dark Chocolate, contains 88% cocoa solids and 11 grams of net carbs per serving.
• CHOCXO: This brand offers keto-friendly foods made with real sugar and high-quality cacao. The line is sweetened with cane sugar and includes chocolate squares, almond butter cups, and chocolate-covered nuts.
• Keto Krack'd: This is a new brand that uses allulose and monk fruit as sweeteners, resulting in no weird aftertaste or cooling sensation on the tongue. The product line includes chocolate peanut butter toffees, coconut milk caramels, and seasonal truffles.
• ChocoPerfection: This brand is unique in that it is sweetened with a fibre rather than a sugar alcohol. The chocolate bars are sweetened with a blend of erythritol and chicory root fibre/FOS and come in several flavours.

Remember, it is important to consume dark chocolate in moderation as part of a keto diet to ensure you stay within your daily carb limits.

Dark chocolate and cocoa powder

When selecting dark chocolate, opt for varieties with a cocoa content of 70% or higher. The higher the cocoa content, the lower the sugar content, which is ideal for keto. For example, a 100g bar of dark chocolate with 70-85% cocoa typically has around 20-30 grams of sugar, while a bar with 90-99% cocoa might only have 7 grams.

Cocoa powder is also suitable for keto, as it is a rich source of minerals and antioxidants, with a high percentage of cocoa and minimal sugar content. When choosing cocoa powder, look for Dutch-processed or natural cocoa powder, which is less acidic and has a darker colour.

When preparing keto-friendly chocolate treats at home, you can use cocoa powder, coconut oil, a sweetener like stevia or erythritol, and vanilla extract. You can also add chopped walnuts or pecans for extra flavour and texture.

Remember, the key to including dark chocolate and cocoa powder in your keto diet is moderation. Even high-quality dark chocolate with a high cocoa content contains some carbohydrates, so monitor your portions to ensure you stay within your daily carb limit.

Dark chocolate desserts

Dark chocolate is a fantastic treat to have on a keto diet, as it is 100% okay to eat in moderation. Dark chocolate has a higher percentage of cocoa beans and less sugar than milk or semi-sweet chocolate, making it a healthier option. It also has health benefits, such as improving heart health and reducing inflammation in the body.

Dark Chocolate Keto Fudge

This fudge recipe combines cream cheese and rich chocolate for a soft, decadent treat. It has a similar taste and texture to traditional fudge but with only 3 net carbs per serving! The ingredients include butter, unsweetened baking chocolate, cream cheese, nut butter, a sugar substitute, cocoa powder, and a sweetener such as stevia.

Keto Chocolate Cookies

These cookies are soft, chewy, and made with basic keto pantry staples. They are also very quick and easy to make, with a prep time of only 5 minutes. The ingredients include butter, coconut flour, a keto-friendly sweetener, eggs, cocoa powder, baking powder, salt, and sugar-free chocolate chips.

Keto Chocolate Hazelnut Truffles

These truffles are made with hazelnut butter, coconut oil, cacao powder, and a sweetener. They are melt-in-your-mouth treats and can be stored in the fridge if they don't get devoured immediately!

Keto Chocolate Covered Strawberries

This dessert is simple yet delicious. All you need are fresh strawberries and sugar-free dark chocolate. You can also add erythritol or stevia for extra sweetness.

Keto Chocolate Pudding

This pudding is smooth, creamy, and decadent. It is made with eggs, dark chocolate, a sweetener, and ghee. It is the perfect treat to satisfy any chocolate lover's craving.

Keto Chocolate Avocado Mousse

This unique mousse is incredibly easy to make and can be prepared in just 5 minutes. It is silky, nutritious, and vegan-friendly. The ingredients include avocado, a sweetener, cocoa powder, and vanilla extract.

Health benefits of dark chocolate

Dark chocolate is a tasty treat that can be enjoyed as part of a keto diet—in moderation. It has a range of health benefits, from improving heart health to boosting brain function.

Dark chocolate is made by combining fat and sugar with cocoa. The key difference between dark chocolate and milk or white chocolate is that dark chocolate has a higher concentration of cocoa, which means it usually has less sugar. The higher the cocoa content, the darker the chocolate, and the less sugar it will contain.

High-quality dark chocolate with a cocoa content of 70% or more is a good source of vitamins, minerals, and antioxidants. It contains iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium. It also has a good fatty acid profile, with oleic acid (a heart-healthy fat also found in olive oil), stearic acid, and palmitic acid.

Protects against heart disease

The compounds in dark chocolate, particularly flavanols, can help to protect against heart disease. Flavanols affect two major risk factors for heart disease: high blood pressure and high cholesterol. They stimulate nitric oxide production in the body, which causes blood vessels to dilate, improving blood flow and lowering blood pressure. Dark chocolate also contains polyphenols, which can help to lower some forms of LDL ("bad") cholesterol.

Reduces inflammation

Dark chocolate contains compounds with anti-inflammatory properties that may help to reduce inflammation in the body. A 2017 review of literature published in Frontiers in Immunology suggests that eating chocolate may influence the gut microbiome and encourage anti-inflammatory activity. A 2018 study also found that eating 30g of 84% dark chocolate each day for eight weeks significantly reduced inflammatory biomarkers in people with type 2 diabetes.

Improves brain function

Dark chocolate has been linked to improved brain function, particularly in young adults. Studies have shown that eating high-flavanol cocoa can improve blood flow to the brain, which may lead to improved attention, verbal learning, and memory. Cocoa flavanoids may also help to maintain cognitive function in older adults with mild cognitive impairment and reduce the chance of progressing to dementia.

Supports healthy digestion

Dark chocolate can help to regulate the digestive system and reduce symptoms like bloating and gas. It also provides prebiotic fibres that feed the beneficial bacteria in the intestines, improving gut health.

Protects the skin

The flavanols in dark chocolate can protect against sun damage, improve blood flow to the skin, and increase skin density and hydration. Studies have shown that consuming high-flavanol dark chocolate can increase the minimal erythemal dose (MED)—the minimum amount of UVB rays required to cause redness in the skin 24 hours after exposure.

Frequently asked questions