Best Dark Chocolates For Keto Snacks

Dark chocolate is a tasty treat that can be enjoyed as part of a keto diet, thanks to its low carbohydrate and high-fat content. When selecting dark chocolate for keto snacks, it is important to choose varieties with a high percentage of cocoa solids, ideally 70% or higher. This is because dark chocolate with a higher cocoa content tends to have a lower sugar content, making it a better option for those following a keto diet. In addition to being keto-friendly, dark chocolate with a high cocoa content also offers health benefits such as a reduced risk of heart disease and improved brain function.

There are several brands of dark chocolate that are well-suited for keto snacks, including Lindt Excellence 90% Cocoa Supreme and Alter Eco Deep Dark Blackout, which contain 90% and 85% cocoa, respectively. It is also possible to find sugar-free and low-carb dark chocolate specifically marketed as keto-friendly, such as Choc Zero and Keto Bark. When consuming dark chocolate on a keto diet, it is important to practice portion control and be mindful of the overall daily carb intake to ensure the body remains in a state of ketosis.

Dark chocolate with 70%+ cocoa solids

Dark chocolate with 70% or more cocoa solids is a good option for keto snacks. The higher the cocoa solids content, the better it is for a keto diet. Dark chocolate with 70% cocoa solids or more has a lower sugar content and is richer in flavanols, which are believed to help protect the heart.

When following a keto diet, it is important to monitor your portions and choose dark chocolate with at least 70% cocoa solids to avoid exceeding your carb limit. A standard 28-gram portion of dark chocolate with 70% cocoa solids contains approximately 10 grams of net carbs.

• Lindt Excellence 90% Cocoa Supreme
• Alter Eco Deep Dark Blackout (85% cacao)
• Endangered Species 88% Dark Chocolate
• Green & Black's 85%
• Chocolove Extreme 88%
• Lindt (a conventional dark chocolate bar with hints of vanilla)

Carb content of dark chocolate

Dark chocolate is made by combining fat and sugar with cocoa. The proportion of cocoa in the final product determines how dark or high quality the chocolate is. As a rule of thumb, high-quality dark chocolate comprises at least 70% cocoa, which often results in a product with less sugar.

The carb content of dark chocolate varies depending on the brand and the percentage of cocoa. For example, a 1-ounce (28-gram) serving of 70-85% dark chocolate contains up to 13 grams of total carbs and 3 grams of fiber, resulting in approximately 10 grams of net carbs. Net carbs are calculated by subtracting unabsorbable carbs from the total carb content.

When choosing dark chocolate, it is best to opt for those with higher cocoa percentages as they tend to have less room for carb-adding ingredients. Additionally, look for dark chocolate with no added sugars or alternative sweeteners to keep the carb count low.

It is important to note that portion control is crucial when consuming dark chocolate on a keto diet. While a small serving of high-quality dark chocolate can fit into a keto diet, a larger serving may exceed the recommended carb limit.

Dark chocolate brands for keto

Dark chocolate is a suitable snack for those on a keto diet, but only in moderation. The key is to choose dark chocolate with a cocoa content of at least 70%. The higher the cocoa content, the lower the sugar content, and the lower the carb count.

• Lilly's: These bars are sweetened with stevia and erythritol, a sugar alcohol that is usually more GI-friendly than maltitol, which is found in many sugar-free candies. A serving of Lilly's dark chocolate contains about 4 grams of net carbs, but this may vary depending on the flavour. For example, Lilly's offers flavours such as almond, sea salt, and coconut. Their dark chocolate is also Fairtrade certified.
• Choc Zero: This is another low-carb and keto-friendly brand that usually has about 2 grams of net carbs per serving. They use monk fruit as a natural sweetener.
• Lindt Excellence 90% Cocoa Supreme: This dark chocolate bar from Lindt is keto-friendly due to its high cacao percentage. One serving contains around 7 grams of carbs.
• Alter Eco Deep Dark Blackout: This dark chocolate bar has 85% cacao and only 6 grams of net carbs. Alter Eco chocolate bars are Fair Trade certified.
• Endangered Species 88% Dark Chocolate: This brand offers a variety of dark chocolate options, including hazelnut toffee, tart raspberry, and cinnamon and cayenne. Their Panther bar, also known as Strong + Velvety Dark Chocolate, contains 88% cocoa solids and has 11 grams of net carbs per serving.
• Mast 80%: This organic dark chocolate bar has a rich texture and strong notes of tobacco.
• Theo 85%: This smooth, melt-in-your-mouth organic chocolate is a little expensive, but it's a wonderful treat.
• Thrive 85%: This organic dark chocolate bar has a rich, deep flavour with notes of coffee. It's also a great value.
• Green & Black's 85%: This organic chocolate has a strong, bright flavour with no acidic or bitter notes. Its mouthfeel is super velvety, and it melts in your mouth.
• Chocolove Extreme 88%: This non-organic chocolate bar has a fantastic flavour. It's smooth, rich, and creamy, with a silky mouthfeel.
• Lindt: Lindt makes a high-quality conventional dark chocolate bar that melts in your mouth. It has hints of vanilla and is fairly sweet.
• Endangered Species 88%: This smooth and creamy conventional chocolate has a strong cacao flavour with notes of vanilla.
• Divine 85%: This non-organic chocolate bar has a slightly waxy texture but a strong and pure flavour.

In addition to these brands, there are also some baking chocolate options that are 100% cacao and have no added sweeteners, making them very low-carb. However, these may be too dark and bitter for some people to enjoy as a snack.

Flavonoids in dark chocolate

Dark chocolate is a sweet treat that can be enjoyed as part of a keto diet, but it must be consumed in moderation. When choosing a dark chocolate for keto snacking, it is important to select one with a high cocoa percentage, ideally 70% or more. This is because cocoa is the source of the chocolate's flavonoids, which are powerful antioxidants with a range of health benefits.

Flavonoids are a type of plant-derived compound found in dark chocolate, particularly in high-quality dark chocolate with a high cocoa percentage. These compounds are also found in other plant-based foods such as black tea, red wine, and apples, but interestingly, high-quality dark chocolate contains even more flavonoids than these other foods.

In addition to the cardiovascular benefits, flavonoids in dark chocolate have also been associated with improved brain function and a lower risk of cancer. Furthermore, they may help regulate blood sugar levels and improve insulin sensitivity, making them beneficial for individuals with diabetes or at risk of developing the condition.

When choosing a keto-friendly dark chocolate, it is important to read the ingredient list and select a product with a high cocoa percentage. This will ensure that you are consuming a significant amount of flavonoids and reaping the associated health benefits. However, it is also important to practice portion control, as even keto-friendly dark chocolate should be enjoyed in moderation as part of a balanced diet.

Dark chocolate and heavy metals

Dark chocolate is a tasty treat and can be nutritious, depending on its cocoa content. It is also a popular snack for those on the keto diet. However, it is important to be aware that dark chocolate may contain heavy metals such as lead and cadmium. These metals are linked to various health problems, especially in children and pregnant people, whose development and brain function may be affected.

Research has found that dark chocolate bars often contain these metals, with Consumer Reports detecting them in all 28 bars they tested. This is a cause for concern, as consistent, long-term exposure to heavy metals can lead to health issues. While it is challenging to completely avoid heavy metals in our diet, there are ways to minimise the risk.

• Choose dark chocolates with the lowest levels of heavy metals. Look for products with lower levels of both lead and cadmium, such as those from Mast, Taza, and Valrhona, or Ghirardelli, which had relatively low levels in CR's tests.
• Treat chocolate as an occasional treat. Enjoy it a few days a week, in moderate amounts, and opt for products with lower levels of heavy metals.
• Opt for dark chocolates with lower cacao percentages. Cadmium levels tend to increase with a higher percentage of cacao, so choosing a 65% or 70% bar over an 80% one may reduce your exposure.
• Alternate between dark and milk chocolate. Milk chocolate has lower levels of heavy metals due to its lower cacao content, but it also contains more added sugars, so enjoy both in moderation.
• Be cautious with organic dark chocolates. Organic products are not necessarily checked for heavy metals, and in CR's tests, they were just as likely to have concerning levels.
• Be mindful of your total chocolate consumption. Cocoa powder, hot cocoa mixes, and chocolate desserts may also contain cocoa solids and contribute to your heavy metal intake.
• Eat a well-rounded diet. Consuming a variety of foods can help reduce your overall exposure to heavy metals and provide a range of nutrients that may offset potential harm.

By following these guidelines, you can continue to enjoy dark chocolate while minimising the potential health risks associated with heavy metal consumption. However, it is always a good idea to consult with a healthcare professional if you have specific concerns or want to better understand your exposure levels.

Frequently asked questions