For those embarking on a ketogenic diet, the question of whether or not dark chocolate can be included in their eating plan is a common one. The good news is that dark chocolate can be part of a well-planned keto diet, provided you choose the right type and consume it in appropriate portions.
The ketogenic (keto) diet is an eating plan that relies heavily on fatty foods and eliminates most carbohydrates. It’s used primarily for weight loss, although some people find it has other health benefits as well. The Keto diet aims to switch your body from burning carbs for energy to burning fat instead. As a low-carb, high-fat diet, you will put your body in a metabolic state that is referred to as ketosis.
Understanding how to incorporate dark chocolate into your keto meal plan requires knowledge about cocoa content, sugar levels, and serving sizes.
What is Dark Chocolate?
Dark chocolate is made by combining sugar and fat with cocoa. Different from milk chocolate, dark chocolate is made with almost zero milk solids, while it has more cocoa and less sugar. The cocoa solids, which are the nonfat component of cocoa beans, give dark chocolate its distinct, rich flavor, and can range from 50% to 90% or more (high-quality dark chocolate tends to be between 80-90% cocoa solid). Cocoa butter, the fat extracted from cocoa beans, provides a smooth and creamy texture.
In its simplest and purest form, dark chocolate typically contains only a few core ingredients:
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- Cocoa mass or cocoa solids: This is the 'chocolatey' part of the product, derived from cocoa beans. The percentage of cocoa solids can greatly influence the taste, texture, and nutritional profile of the chocolate.
- Cocoa butter: The natural fat component derived from the cocoa bean.
- Sugar: Added to balance the bitterness of the cocoa solids.
- Emulsifiers: Such as lecithin, are used to blend the cocoa solids and cocoa butter, ensuring a smooth consistency.
- Flavorings: Sometimes flavorings like vanilla are added.
Is Dark Chocolate Keto-Friendly?
So, is dark chocolate keto? Yes! With low sugar content, high cocoa percentages, and a number of health benefits, dark chocolate can align well with a keto diet. As long as you’re checking portion sizes, it’s possible to fit dark chocolate into the keto diet.
One of the primary benefits of eating dark chocolate on the ketogenic diet is that it provides essential vitamins and minerals such as magnesium, iron, and potassium.
Choosing the Right Dark Chocolate for Keto
When selecting dark chocolate for a ketogenic diet, the cocoa percentage is crucial. Higher cocoa content typically means lower sugar content, making it more keto-friendly. Look for dark chocolate with at least 70% cocoa content, though 85% or higher is ideal for minimizing carb intake. High quality dark chocolate comprises at least 70% cocoa, often resulting in a product with less sugar.
The best keto-friendly dark chocolate options should contain minimal additives and use sugar alternatives when possible. Check the ingredients list carefully, avoiding products with added sugar, maltodextrin, or other high-carb sweeteners.
Understanding Cocoa Content and Net Carbs
The relationship between cocoa percentage and net carbs is inverse - as cocoa content increases, net carbs typically decrease. For example:
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- 70% dark chocolate: approximately 7-9g net carbs per ounce
- 85% dark chocolate: approximately 4-6g net carbs per ounce
- 90% dark chocolate: approximately 3-4g net carbs per ounce
Net carbs are calculated by subtracting unabsorbable carbs from the total carb content. Fiber is a type of carbohydrate that your body doesn’t fully digest. As such, it’s not fully absorbed by your small intestine like other types of carbs. Therefore, most keto experts recommend using net carbs when calculating your daily carb allotment.
Depending on the brand, 1 ounce (28 grams) of 70-85% dark chocolate contains up to 13 grams of carbs and 3 grams of fiber, which means it has about 10 grams of net carbs.
Dark chocolate with less than 70% cocoa likely contains a higher carb content and may be difficult to fit in without exceeding your carb allotment.
Portion Control on Keto
Even with high-cocoa dark chocolate, portion control remains essential for maintaining ketosis. Depending on the specific brand, dark chocolate keto one serving size (usually 1/3 of a bar) typically contains around 4-7 grams of net carbs. A recommended serving size is typically 1-1.5 ounces (28-42g) per day, depending on your daily carb allowance and the chocolate's specific nutritional profile.
A standard ketogenic diet typically entails restricting your carb intake to only 5% of your daily calorie intake . For instance, on a 2,000-calorie diet, you would limit your carb intake to about 25 grams of carbs per day. This means that 1 ounce (28 grams) of high quality dark chocolate would contribute to approximately 40% of your total daily carb allotment.
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While 1 ounce (28 grams) of high quality dark chocolate can fit into a keto diet, a larger serving will likely exceed your limit.
Tips for Managing Dark Chocolate Consumption on Keto
To enjoy dark chocolate while staying in ketosis:
- Break a serving into smaller pieces to make it last longer
- Plan your daily carb allowance to accommodate the chocolate
- Consider having dark chocolate after a meal to help control portions
- Store chocolate properly to preserve freshness and prevent overindulgence
How to Incorporate Dark Chocolate into a Keto Diet
Integrating keto dark chocolate into your diet doesn't have to be hard. The question is, what are the most effective ways to enjoy it while maintaining a low-carb lifestyle?
- Keto-Friendly Baking: Experiment using dark chocolate in your low-carb recipes for desserts like chocolate mousse or brownies.
- Snacks: Dark chocolate can be an excellent addition to keto-friendly snacks such as oatmeal, granola, and nuts or seed clusters. Or, pair it with a salty snack for the best combo.
- Smoothies: Blend some dark chocolate into your smoothies for a nutritional upgrade.
- Coffee Additive: Add a piece of dark chocolate to your morning coffee.
Keto-Friendly Dark Chocolate Brands
Discover keto-friendly brands like Lily's Sweets, ChocZero, Hu Chocolate, Alter Eco, and Endangered Species Chocolate to indulge in without compromising your ketogenic goals.
If you’re looking for dark chocolate to enjoy while on the keto diet, you should try the Keto Krack’d Peanut Butter Caramel Crunch. As a sugar-free treat, you’ll enjoy the crisp crunch and chew that resembles a Butterfinger, minus the additional guilt. Krack’d doesn’t use artificial sweeteners or sugar alcohols in their products. The flaky, buttery, and crunchy center is made using toffee that Krack’d mixes together using organic peanut butter while it’s still hot. This is done before the candy bar is hand-dipped using premium organic chocolate. Although not certified as non-GMO, Keto Krack’d uses only organic and non-GMO ingredients for their products.
Health Benefits of Dark Chocolate on Keto
Dark chocolate offers several health benefits that align well with ketogenic diet goals:
- Rich in antioxidants: Dark chocolate contains several antioxidants especially flavonoids that are very beneficial to your health. Flavonoids are a group of phenolic compounds that have great antioxidant potential. They include catechins, procyanidins, and epicatechins. These compounds play a vital role in combating free radicals, which are unstable molecules that cause oxidative stress in the body. They scavenge and neutralize free radicals protecting cells from damage and minimizing inflammation in the body. The antioxidants present in cocoa powder help protect immune cells from damage caused by free radicals, enabling them to function optimally. Dark chocolate contains phytonutrients called flavonoids, which are plant chemicals that act as antioxidants and may play a role in cancer prevention and heart health, according to research. The cacao plant that chocolate is derived from also contains a compound called theobromine, which may help reduce inflammation and potentially lower blood pressure.
- Supports cardiovascular health: Research has shown that cocoa powder is very beneficial in improving your cardiovascular health. The flavonoids such as epicatechins found in cocoa powder have been found to have many positive effects on the heart and blood vessels. These compounds improve endothelial function, which refers to the ability of blood vessels to dilate and relax. Additionally, regular consumption of cocoa powder has been shown to lead to significant improvements in various markers of cardiovascular health. It can lower LDL cholesterol levels, increase HDL cholesterol levels, and reduce the risk of blood clot formation. A review of various randomized control trials also showed that consumption of cocoa was associated with a reduction in both systolic and diastolic blood pressure. Eating dark chocolate has been linked to lower levels of bad cholesterol. Dark chocolate contains cocoa butter, which is rich in monounsaturated and polyunsaturated fatty acids. These compounds can help reduce levels of low-density lipoprotein (LDL) cholesterol in the body.
- Enhances mood: Cocoa powder has been found to have potential effects on mood enhancement and promotion of the sense of well-being. This could be due to the presence of various compounds in cocoa, such as phenethylamine, serotonin, and anandamide that can have a positive effect on your mood. Phenethylamine is a neurotransmitter that acts as a natural antidepressant and stimulant. Serotonin, another compound found in cocoa powder, is a neurotransmitter involved in mood regulation. It helps stabilize emotions and promote feelings of happiness and relaxation. Studies on real people have shown that cocoa consumption can positively affect mood. In one study, participants who consumed cocoa rich in flavonoids reported feeling calmer and more content compared to those who consumed a placebo. Some research indicates that chocolate stimulates neural activity in areas of the brain associated with pleasure and reward, which in turn decreases stress and improves your mood.
- Boosts brain function: Cocoa powder has shown promising effects on brain health and cognitive function. The bioactive compounds present in cocoa, such as flavonols, caffeine, and theobromine, have been found to exert beneficial effects on the brain. There is strong research that further demonstrates that regular consumption of cocoa powder can lead to improvements in cognitive performance. It can enhance memory, attention, and focus, which is great for the maintenance of brain health as we age. In addition to the acute cognitive effects, cocoa powder’s long-term benefits on brain health are promising. Dark chocolate is also known to boost brain power and cognitive function due to its high levels of flavanols. Studies show that eating dark chocolate with high percentages of cacao, such as 70 percent, may benefit your brain. Research indicates that 48 grams (just over 1.5 oz) of 70 percent cacao organic chocolate was enough to increase neuroplasticity. This is the brain’s ability to form new synaptic connections, which could have positive effects on memory, cognition, and mood. Another study found that memory and learning could be enhanced by chocolate consumption. This is because of the flavonoid present in cacao beans, which tends to accumulate in areas of the brain responsible for those functions.
- Possesses anti-inflammatory properties: Cocoa powder possesses strong anti-inflammatory properties that can help counteract inflammation and its detrimental effects on the body. Inflammation is the body’s immune response toward foreign agents including viruses, bacteria, and other substances. It can be caused by several factors including illness, or lifestyle factors such as stress, alcohol consumption, smoking, or intensive exercise. The flavonoids and other bioactive compounds in cocoa powder have been shown to inhibit the production of pro-inflammatory molecules and modulate immune responses. A study conducted on healthy individuals found that cocoa consumption reduced inflammatory markers and increased anti-inflammatory markers.
- Source of essential minerals: Cocoa powder is not only a delicious treat but also a fantastic source of essential minerals. It contains significant amounts of minerals like magnesium, iron, and potassium, which are vital for various bodily functions. Magnesium plays a crucial role in numerous biochemical reactions in the body. It is involved in energy production, muscle and nerve function, and the maintenance of healthy bones. Iron is essential for the production of hemoglobin, a protein that carries oxygen to all parts of the body. It is a key component of red blood cells, which transport oxygen from the lungs to the tissues. Potassium is an electrolyte that helps maintain fluid balance, regulate blood pressure, and support proper muscle and nerve function.
- Benefits for your skin: The benefits of cocoa powder extend beyond internal health; it can also work wonders for your skin. The high antioxidant content in the cocoa powder helps combat oxidative stress and damage caused by environmental factors such as UV radiation and pollution. Cocoa powder contains flavonoids, which can improve blood flow to the skin, enhance skin elasticity, and increase hydration. Studies have demonstrated the potential of cocoa flavonoids to improve various skin conditions. Research on cocoa flavanol supplementation in women with photodamaged skin showed improvements in skin elasticity and facial wrinkles.
- Aids in weight loss and control: Cocoa powder can be helpful in weight loss and management. Despite its rich flavor, cocoa powder is relatively low in calories and fat compared to other chocolate products. Additionally, cocoa powder contains compounds that may support metabolism and fat oxidation. Several studies have explored the effects of cocoa consumption on weight-related parameters. Remember that cocoa can only help your weight loss journey if you consume a healthy diet and maintain at least a moderate level of physical activity. Furthermore, over indulging in high-calorie cocoa products like candy and cake will not only deter your weight loss but will also cause weight gain. Research suggests dark chocolate may in fact play a role in controlling appetite, which in turn could help with weight loss.
- Supports and strengthens the immune system: Cocoa powder contains various bioactive compounds that can support and strengthen the immune system’s response. The antioxidants present in cocoa powder help protect immune cells from damage caused by free radicals, enabling them to function optimally. Cocoa powder also contains other beneficial compounds, such as theobromine, which has been found to have antimicrobial properties. This can potentially help combat harmful pathogens and support the body’s defense against infections. Furthermore, cocoa powder has been associated with enhanced gut health which is essential for optimal immune function.
These benefits complement the ketogenic diet's goals.
Potential Downsides
It's really important to note that some recent studies have found heavy metals present in dark chocolate, even organic brands. We therefore recommend eating dark chocolate in smaller portions.
Frequently Asked Questions
- Is dark chocolate keto-friendly, and how much can I eat on a keto diet without breaking ketosis? Dark chocolate can be keto-friendly when chosen carefully. You can typically consume 1-1.5 ounces of 85% or higher dark chocolate daily without breaking ketosis, provided it fits within your daily carb allowance.
- What percentage of cocoa should I look for in dark chocolate to keep carb content low for keto? Look for dark chocolate with at least 70% cocoa content, though 85% or higher is ideal for minimizing carb intake while maintaining ketosis.
- How much sugar and net carbs are in a typical serving of dark chocolate on keto? Net carbs vary by cocoa percentage, but typically range from 3-9g per ounce. The higher the cocoa percentage, the lower the net carbs. A 90% dark chocolate might have only 3-4g net carbs per ounce.
- What are the health benefits of eating dark chocolate while following a ketogenic diet? Dark chocolate provides antioxidants, healthy fats, essential minerals, and may help reduce inflammation while supporting heart health.
- Are there any keto-approved dark chocolate brands or specific types that are better for low-carb diets? Look for brands that specifically market to the keto community and use sugar alternatives. Quality dark chocolate brands with 85% or higher cocoa content are generally suitable.