Can you eat chocolate on a keto diet?

In this short article, we will provide an answer to the question, “Can you eat chocolate on a keto diet?” with an in-depth analysis of the keto diet, the carb content of chocolate, the types of chocolate we can eat on a keto diet and which chocolate has the lowest carbohydrate content.

Can you eat chocolate on a keto diet?

Yes, you can eat chocolate on a keto diet. Some chocolates are made with fewer carbohydrates and sugar, so they can be consumed on a ketogenic diet. However, you will have to choose chocolate that contains at least 70 per cent cocoa solids. Also, the key is to consume in moderation.

What is a keto diet?

The keto diet is a truly low carbohydrate and high-fat diet that has many characteristics in common with the Atkins and low carb diets.

A ketogenic diet involves considerably decreasing carbohydrate consumption and substituting it with fat. This reduction in carbohydrates sets your body into a metabolic phase termed ketosis.

When this happens, the body becomes extra proficient at burning fat for energy. It also turns fat into ketones in the liver, which can provide energy for the brain.

Ketogenic diets can cause notable reductions in blood glucose and insulin levels. This, together with the increased ketone levels, has various health benefits.

What type of chocolate can we eat on a keto diet?

Dark chocolate

Dark chocolate is the best option for enjoying chocolate on a keto diet. It is higher in cocoa solids which are made from a combination of cocoa powder and cocoa butter.

Cocoa solids have high-fat content but are low in sugar and contain fewer carbohydrates, thus suitable for a ketogenic diet.

If you choose 70 to 85 per cent dark chocolate, a serving usually only provides about 10 grams of total carbohydrates, which satisfies the daily limits for the ketogenic diet. 

Dark chocolate is also a rich source of antioxidants, thus it provides numerous health benefits to the body. Dark chocolate contains flavonoids that can improve heart health by reducing the risk of heart disease and blood pressure. 

Cocoa powder 

Unsweetened chocolate, or 100 per cent cocoa, only contains around 3 grams of total carbohydrates per ounce. 

Cocoa powder is also a rich source of antioxidants, like dark chocolate, thus it also provides lots of heart and health benefits. This chocolate can also be used during baking. 

Keto chocolate

Various brands produce keto-friendly chocolates. These are specifically produced to fit within the ketogenic diet while satiating your chocolate cravings. Keto chocolates often include dark chocolate mixed with high-fat ingredients. 

Why can we not eat milk chocolate on a ketogenic diet?

Milk chocolate only has around 25 per cent cocoa solids. The remaining bulk of milk chocolate is composed of milk solids and sugar. 

Milk solids are typically dried milk mixed with some quantity of fat. They have sugar and carbohydrates in the form of lactose, which means a milk chocolate bar of around 20 per cent milk solids will be too rich in carbs to fit in a keto diet.

Only 5 per cent carbohydrates, 20 per cent protein and 75 per cent fat are allowed on a standard keto diet. This indicates that for an average intake of 2000 calories per day, you can only have about 25 grams of carbs.

Which chocolate has the lowest carbohydrates? 

Chocolate that has 100 per cent cocoa solids is the one with the lowest carbohydrate content. Such chocolate typically contains only about 8 per cent carbs, which indicates that a 28 g serving provides only 2 g of carbs.

This means you can still eat around 23 g of carbs throughout the day if you are to maintain the 5 per cent carbohydrates rule of most ketogenic diets.

Whether dark chocolate goes with your keto diet chiefly depends on what other foods you eat during the day.

If you want to enjoy dark chocolate while on a ketogenic diet, you will have to restrict other high carbohydrate foods to ensure you do not surpass your daily carbohydrate limit.

Additionally, it is highly important to choose high-quality dark chocolate that comprises at least 70 per cent cocoa.

Dark chocolate that has less than 70 per cent cocoa solids possibly includes a higher carbohydrate content that may be difficult to adjust in without surpassing your carb limit.

Conclusion 

In this short article, we have provided an answer to the question, “Can you eat chocolate on a keto diet?” with an in-depth analysis of the keto diet, the nutritional content of chocolate, the types of chocolate we can eat on a keto diet and which chocolate has the lowest carbohydrate content.

References 

https://www.healthline.com/nutrition/is-dark-chocolate-keto#recommendation
https://drchockenstein.com/blogs/chocolate-blog/what-chocolate-can-you-eat-on-keto
https://www.hollandandbarrett.com/the-health-hub/food-drink/diets/keto-diet/can-i-eat-chocolate-on-a-keto-diet/

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.