The ketogenic, or "keto," diet has gained popularity as a weight-loss strategy. It involves a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. This article explores the potential role of keto-friendly dark chocolate within this dietary framework, examining its benefits, drawbacks, and suitable choices.
Understanding the Keto Diet
The keto diet aims to shift the body's primary fuel source from glucose to ketones. Glucose, derived from carbohydrates, is the main energy source for all cells. When carbohydrate intake is drastically reduced, the body turns to stored fat for energy, producing ketones in the liver. This metabolic state is called ketosis.
The ketogenic diet typically restricts total carbohydrate intake to less than 50 grams a day. Popular ketogenic resources suggest an average macronutrient distribution of 70-80% fat, 5-10% carbohydrate, and 10-20% protein from total daily calories.
Dark Chocolate: A Keto-Friendly Treat?
Many candies and sweets are high in carbs and should be limited on the keto diet. However, high-quality dark chocolate can be a suitable option due to its lower carb content compared to other sweets. 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.
Factors to Consider
- Cocoa Percentage: Dark chocolate that is high in quality should have a cocoa percentage of seventy percent, which results in a brand with less sugar.
- Net Carbs: You can calculate net carbs by subtracting the unabsorbing carbs from your total carb content. Fiber is a type of carb that our bodies can’t fully digest. Depending on what your daily carb limit is, you might be able to eat a high-quality dark chocolate brand.
- Portion Size: As long as you’re checking portion sizes, it’s possible to fit dark chocolate into the keto diet. As a general rule, stick to a maximum of ½ of a bar or around 40g daily. Ways to enjoy it include as is or in your favorite chocolate keto desserts.
Potential Benefits of Dark Chocolate on Keto
Dark chocolate, particularly varieties with a high cocoa content, may offer several advantages for those following a ketogenic diet:
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Appetite Suppression
Studies suggest that dark chocolate may reduce cravings and promote feelings of fullness, which may help support weight loss. In one study in 12 women, smelling and eating dark chocolate decreased appetite and reduced levels of ghrelin, the hormone that stimulates hunger (10). Another small study in 16 people compared the effects of milk chocolate and dark chocolate and found that participants felt less hungry and more full and satisfied after eating dark chocolate (11). Furthermore, they also consumed 17% fewer calories at a subsequent meal, compared with participants who ate milk chocolate (11). Similarly, a study in 14 postmenopausal women showed that consuming dark chocolate led to greater reductions in food intake, compared with eating white and milk chocolate (12).
Improved Insulin Sensitivity
Some research suggests that dark chocolate could help improve your body’s sensitivity to insulin, the hormone responsible for shuttling sugar out of your bloodstream and into your cells where it can be used for energy (3). This can help decrease levels of insulin in the blood, which may be associated with increased weight loss and reduced fat storage (4, 5, 6). Although more research is needed, some small studies have also found that dark chocolate may help improve blood sugar control (7, 8). This may help prevent spikes and crashes in blood sugar levels, which can lead to symptoms like increased hunger (9).
Mood Enhancement
Several studies have found that dark chocolate may positively affect mental health and mood, which can ensure that you feel your very best to help promote weight loss (13). According to one study in 13,626 people, those who consumed higher amounts of dark chocolate had 57% lower odds of experiencing depressive symptoms than those who did not regularly consume dark chocolate (14). In another small study, eating 1.5 ounces (40 grams) of dark chocolate daily reduced stress levels in women over 2 weeks (15). What’s more, a study in 72 adults showed that consuming a dark chocolate drink for 30 days led to increased feelings of self-rated calmness and contentedness, compared with a placebo (16).
Nutritional Value
Because of the rich amount of flavonoids, dark chocolate has many health benefits, such as improvement in brain function and lowering the risk of heart disease.
Potential Downsides
Dark chocolate is relatively high in fat and calories. In fact, a 1-ounce (28-gram) serving of dark chocolate contains 155 calories and nearly 9 grams of fat (17). Depending on the specific brand and product, a single serving may contain one-half to one-third the number of calories in a standard chocolate bar. Some types of dark chocolate also contain high amounts of added sugar, which can harm your health. In addition to increasing the number of calories in a product, added sugar may contribute to chronic health conditions like liver disease, heart disease, and diabetes (18).
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Keto Chocolate Products
- Keto Activate: Keto Activate is made of premium ketones, designed to help amplify your keto lifestyle. A proprietary double-blend of calcium, and magnesium is used to stabilize the ketones. They also provide essential minerals.
- Keto Krack’d Peanut Butter Caramel Crunch: 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.
Choosing the Right Dark Chocolate
When selecting dark chocolate for a keto diet, prioritize the following:
- High Cocoa Content: Opt for dark chocolate with at least 70% cocoa solids, and ideally higher.
- Low Sugar Content: Check the label for added sugars and choose varieties with minimal amounts.
- Sugar Alternatives: Look for products sweetened with keto-friendly alternatives like stevia, monk fruit, or erythritol.
- Clean Ingredients: Choose dark chocolate made with natural, organic, and unprocessed ingredients.
Examples of Keto-Friendly Dark Chocolate Brands
- Keto Dark Chocolate: Comes in four flavors: Original, Roasted Almonds, Toasted Hazelnuts, and Pumpkin Seeds & Sea Salt, all coming in at around 1g net carbs per ⅓ bar serving. Made with 65% cocoa solids, enriched with MCTs, and sweetened with erythritol, these are the very definition of keto-friendly chocolate.
- GoodSam Foods Dark Chocolate Bar: Made with 70% cocoa and stevia (a GI-friendly sweetener), this keto-approved chocolate has only 2g net carbs per 30g serving. For those who need to avoid gluten, you’ll be happy to learn this product is certified gluten-free.
- Lily's Sweets Dark Chocolate Bar: Sold as individually packaged squares, this low-carb dark chocolate makes it easier to track your macros. And speaking of macros, 1 square has only 1g net carbs. It’s sweetened with monk fruit, a natural, GI-friendly sweetener.
- Hu Dark Chocolate: You can choose between 8 different flavors, but their Simple Dark Chocolate made with 70% Organic Cocoa is best at 10g net carbs in half a bar.
- Lindt Excellence 90% Cocoa Dark Chocolate Bar: At a whopping 90% cocoa solids and 7g net carbs, this is the best chocolate for keto in this range.
- Alter Eco Dark Blackout Organic Chocolate Bar: While the company does offer a wide range of dark chocolate, this particular one has 88% cocoa and 7g net carbs per ⅓ bar serving.
The Importance of Moderation
While dark chocolate can be a part of a keto diet, moderation is key. It’s important to stick to high quality varieties and avoid going overboard. For best results, stick to around 1 ounce (28 grams) at a time and pick a product that’s low in added sugar and contains at least 70% cocoa.
Debunking the Chocolate Diet Hoax
It's crucial to be aware of misinformation surrounding chocolate and weight loss. The "chocolate diet study" that gained media attention was revealed to be a hoax designed to expose junk science and poor reporting. The researchers found that the chocolate-eating group lost weight about 10 percent faster than the other dieters.
Here's a dirty little science secret: If you measure a large number of things about a small number of people, you are almost guaranteed to get a 'statistically significant' result. The study included 18 different measurements -- weight, cholesterol, sodium, blood protein levels, sleep quality, well-being, etc. -- from 15 people. (One subject was dropped.) That study design is a recipe for false positives….We didn't know exactly what would pan out -- the headline could have been that chocolate improves sleep or lowers blood pressure -- but we knew our chances of getting at least one 'statistically significant' result were pretty good." So the team wrote up a report showcasing the results they liked, and went looking for a publisher.
This highlights the importance of critical evaluation of scientific claims, especially in the realm of diet and nutrition.
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