Chocolate On Keto: What's Allowed?

The ketogenic diet is an ultra-low-carb, high-fat, and moderate-protein diet. It limits your intake of carbs each day and encourages the consumption of foods that are higher in fat. So, can you eat chocolate on a keto diet? The answer is yes, as long as it's dark, sugar-free, or specifically designed for keto. Dark chocolate is low in carbs and has a high percentage of cacao, which is keto-friendly. It also has numerous health benefits, such as improving heart health and providing antioxidants. However, it's important to choose your chocolate carefully and read the labels, as some dark chocolate varieties have higher carb content than others.

Dark chocolate is keto-friendly

The cacao content in dark chocolate is important. Cacao is 100% keto-friendly and has a host of health benefits. The more cacao, the better. Dark chocolate with 70% to 85% cacao typically only contains about 10 grams of net carbs per serving, which is within the daily limits for keto. Unsweetened chocolate or 100% cocoa contains about 3 grams of net carbs per ounce.

Dark chocolate is also a great source of antioxidants, providing various health benefits for your body. The flavanols in dark chocolate can improve your heart health by lowering your risk of heart disease and your blood pressure.

When choosing a dark chocolate, go for one with the highest cacao content, preferably 70% or more. Some good options include:

• ChocZero 70% Dark Chocolate Squares
• Lily's Original Dark Chocolate
• Ghirardelli Intense Dark Chocolate Squares — 92% Cacao
• Lindt Excellence Bar — 90% Cocoa
• Green & Black's Organic 85% Cacao Dark Chocolate Bar
• Hu Vegan Chocolate Bars

Remember, while dark chocolate is keto-friendly, it should be consumed in moderation as part of a balanced diet.

Milk chocolate is not keto-friendly

To achieve ketosis, you need to limit your carbohydrate intake and avoid foods with a high carbohydrate content. Milk chocolate, unfortunately, falls into this category. It typically contains a lower percentage of cocoa solids (10%-50%) and a higher amount of milk solids and sugar, resulting in a higher carbohydrate count.

While it is challenging to find milk chocolate with a low enough carbohydrate content to be considered keto-friendly, it is essential to understand that not all milk chocolates are created equal. Some brands may offer options with reduced sugar or slightly higher cocoa percentages, which can help lower the carbohydrate count. However, these options are rare and may still not align with the strict carbohydrate restrictions of the keto diet.

If you are a chocolate lover, it is best to opt for dark chocolate with a high cocoa percentage, typically 70% or higher. Dark chocolate has a lower carbohydrate content and can be enjoyed in moderation while adhering to the keto diet. It also provides the added benefit of antioxidants, which offer various health advantages.

The higher the cocoa percentage, the better

When it comes to chocolate and the keto diet, the higher the cocoa percentage, the better. Dark chocolate is the way to go for keto dieters, as it typically has a higher cocoa percentage than milk chocolate. The more cocoa solids a chocolate bar contains, the less room there is for ingredients that add carbs.

Harvard's School of Public Health notes that dark chocolate contains anywhere from 50 to 90 percent cocoa solids, while milk chocolate only contains 10 to 50 percent. This means that dark chocolate is inherently richer in flavanols, a plant-derived substance that is believed to help protect the heart.

When choosing a dark chocolate, it is best to opt for one with at least 70 percent cocoa solids to consume the most flavanols. The higher the cocoa percentage, the lower the carb count. For example, a 1-ounce (28-gram) serving of 70-85 percent dark chocolate contains up to 13 grams of carbs, while a 1-ounce (30-gram) serving of 100 percent cacao dark chocolate may contain just 3 grams of net carbs.

Some recommended dark chocolate brands for keto dieters include:

• Green & Black's Organic 85%
• Lindt Excellence Bar 90%
• ChocZero 70% Dark Chocolate Squares
• Lily's Original Dark Chocolate
• Ghirardelli Intense Dark Chocolate Squares 92% Cacao
• Alter Eco Deep Dark Blackout 85% Cacao
• Endangered Species 88% Dark Chocolate

So, if you're on a keto diet and craving some chocolate, reach for a dark chocolate bar with a high cocoa percentage and enjoy in moderation!

Chocolate is a good source of antioxidants

Cocoa and dark chocolate have a wide variety of powerful antioxidants. In fact, they have way more than most other foods.

The polyphenols in dark chocolate may help lower some forms of LDL ("bad") cholesterol when combined with other foods like almonds and cocoa.

One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested, which included blueberries and acai berries.

The flavanols in dark chocolate can stimulate the endothelium, the lining of arteries, to produce nitric oxide (NO). One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure.

The bioactive compounds in cocoa may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.

Research in humans does not always show the same range of antioxidant effects for chocolate. But experts say there isn't enough evidence yet to say for certain.

Keto-friendly chocolate snacks and treats are available

The ketogenic diet is an ultra-low-carb, high-fat, and moderate-protein diet. It limits your intake of carbs each day while encouraging foods that are higher in fat. This diet has been found to promote weight loss. When you replace your intake of carbs with fat, you can put your body in ketosis, which helps your body become more efficient at burning fat and turning it into energy.

Chocolate lovers can rejoice as it is still possible to eat chocolate while on keto. Dark chocolate is your best bet for enjoying chocolate while following the keto diet. If you choose 70-85% dark chocolate, a serving typically only contains about 10 grams of net carbs, which is within the daily limits for keto. Dark chocolate with 90% cacao, for example, contains up to 22g total fat.

There are several brands that provide keto-friendly snacks, including chocolate. These foods are designed to fit within the keto diet while satisfying your sweet tooth and your chocolate cravings. You can find a lot of these keto chocolates online. They often contain dark chocolate combined with high-fat ingredients.

• ChocZero 70% Dark Chocolate Squares: These squares are sugar-free and low-carb, made with ethically sourced cocoa beans and infused with Madagascar bourbon vanilla. Each square contains 45 calories, 4g of fat, 1g of net carbs, and 0g of protein.
• Lily's Original Dark Chocolate: Lily's offers an assortment of sugar-free chocolates, but their Original Dark Chocolate is one of their better options for a low-carb diet. It's made with 55% fair-trade cocoa beans and stevia, with a hint of vanilla. Per 30g serving, it contains 130 calories, 11g of fat, 6g of net carbs, and 2g of protein.
• Ghirardelli Intense Dark Chocolate Squares—92% Cacao: Ghirardelli is a US division of Lindt, so you can expect high-quality chocolate. At 92% cacao, you can enjoy this dark chocolate on keto without guilt. Three squares contain 180 calories, 19g of fat, 5g of net carbs, and 3g of protein.
• Lindt Excellence Bar—90% Cocoa: This well-known chocolate manufacturer offers a confectionery that is rich in cacao and keto-friendly. Four squares contain 240 calories, 22g of fat, 7g of net carbs, and 4g of protein.
• Kiss My Keto—Keto Dark Chocolate: This chocolate comes in four different varieties: with roasted almonds, with pumpkin seeds and sea salt, with toasted hazelnuts, or as original dark chocolate. All are sweetened with erythritol and stevia and contain added medium-chain triglycerides (MCTs). A third of a bar contains 130 calories, 13g of fat, 2g of net carbs, and 1g of protein.
• Atkins Snack Bar, Caramel Double Chocolate Crunch: This keto-friendly chocolate snack bar contains only 4g of net carbs but plenty of protein and fat. One bar contains 160 calories, 9g of fat, 4g of net carbs, and 10g of protein.
• Lily's Salted Caramel Milk Chocolate Bar: This milk chocolate-style bar from Lily's contains 40% cocoa and has the creaminess of milk chocolate. It's sweetened with stevia and flavored with natural ingredients. Forty grams of this chocolate contains 170 calories, 13g of fat, 5g of net carbs, and 2g of protein.
• Hu Vegan Chocolate Bars: These vegan chocolate bars are keto-friendly and contain 11g of net carbs per half bar. Per serving, they contain 170 calories, 13g of fat, 11g of net carbs, and 2g of protein.
• Green & Black's Organic 85% Chocolate Bar: This organic chocolate bar contains more fat than protein and carbohydrates combined, making it technically a 1.1: 1 Ketogenic Diet food. Per serving, it contains 190 calories, 15g of fat, 7g of net carbs, and 3g of protein.
• Lily's Premium Baking Chips 55% Cacao: These chocolate chips have a lower cacao content, so they are perfect for those who prefer the flavor of milk chocolate. One serving (60 chips) contains 50 calories, 4.5g of fat, 5g of net carbs, and 1g of protein.

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