Can You Eat Chocolate On A Keto Diet
Unexpectedly, you may eat chocolate while following the ketogenic diet. However, it’s important to choose dark chocolate with at least 70% cocoa solids, preferable more, and to use it sparingly. A larger serving will definitely exceed your daily allotment even though 1 ounce (28 grammes) of premium dark chocolate is keto-friendly.
Let us take a deeper look at the keto diet, and how it compares with chocolate on the keto diet, to determine whether or not you can still enjoy this tasty treat by adhering to a keto diet. If you are new, learning about what you can and cannot eat on a keto diet is crucial for your diet success, and this includes chocolate. Before diving in with chocolate, it is important to understand which sweeteners are allowed to be used on keto, so that you do not consume anything made with a sweetener that will kick you out of ketosis. There are a lot of keto chocolate options that you can find online, in your grocery store, or made in your kitchen.
By the way, if you’re interested in How To Cut Chocolate, check out my article on that.
This simply means that you may find a few healthier alternatives to the mainstream chocolate brands, which can make keeping a keto diet just that bit easier. There are some other types of keto-friendly chocolate products you can enjoy while following a low-carb diet. Another thing to consider is that it is rare that you can find a low-carb chocolate milk chocolate that is also targeted at keto-eaters. While sugar-laden milk chocolate is a huge no-no, dark chocolate can be keto-friendly when you are careful with serving sizes and extra ingredients, as long as you are careful about serving sizes.
| Is it allowed to eat chocolate when you are on keto diet | Shelf life |
| Dark chocolate with at least 70% cocoa solids | In refrigerator 2 years |
| 1 ounce (28 grams) of high quality dark chocolate can fit into a keto diet | At room temperature 5 days |
Milk chocolate and semisweet chocolate are loaded with carbohydrates and sugar, making it hard to get on the keto diet, but dark chocolate is allowed since it is lower in both. While an ounce (28 grams) of quality dark chocolate may be fine for your keto diet, larger servings are likely to go over your limit. If you would like to include dark chocolate in a keto diet plan, then up to one-half ounce (14 grams) of high-quality (at least 70% cacao) dark chocolate per day would work well. If you would like to enjoy dark chocolate while following a keto diet, consider restricting other high-carb foods to make sure that you are not exceeding the carb limit each day.
Avoid traditional chocolate bars on the keto diet, since they are loaded with sugar and will send you over the carb limit for the day. Like a lot of foods on the keto diet, eating dark chocolate in moderation, keeping an eye on your net carb count for the day, is totally fine. If you really indulge in one piece of dark chocolate, you will want to make sure that you are not eating a lot of carbohydrates for the rest of the day in order to keep the keto balance. If you opt for dark chocolate that is 70% to 85%, one serving typically provides just around 10 grams of total carbohydrates, which meets your keto diets daily limit.
Unsweetened chocolate, or chocolate made with 100 per cent cocoa, contains only about 3 grams of total carbohydrates per ounce. Such chocolate generally contains only around 8 per cent carbohydrates, meaning a 28-gram serving provides just 2 grams of carbohydrates. If you are thinking about using chocolate in baked goods/recipes, unsweetened chocolate (100 per cent cocoa), otherwise known as bake-in chocolate, is a better choice, providing just 3.5 grams of net carbs per 1 oz (28.35 grams). Yes, baked chips have just 1g net carbs per serving, making it the best option of keto chocolate on the market.
These delicious snacks are loaded with carbs, at 7g of net carbs per 4 pieces, but you absolutely can eat this keto-friendly, as long as you are mindful. These keto-friendly, perfectly portioned, chocolatey snacks are perfect for road trips and meal boxes. Some chocolates have few carbs, or even less sugar, so you can enjoy them while meeting keto requirements. For instance, some chocolates are labelled as sugar-free, but there are ingredients in them such as maltitol, which is a sugar substitute and contains carbohydrates the body processes as calories, making it unfriendly to keto. Maltitol, which is a sugar substitute and contains carbohydrates the body processes as calories, making it unfriendly to keto.
Because dark chocolate contains carbohydrates, you might be wondering whether or not it is possible to follow a very low-carb, high-fat ketogenic diet. This dark chocolate bar is free from sugar, gluten, dairy, and has just 2 grams net carbs, making this the ideal dark chocolate option for a ketogenic diet. Hersheys Milk Chocolate Bar is something to avoid on keto as it is extremely high in net carbs (56g of net carbs in 100g serving). The best chocolate bar for the keto dietter that is used to eating a low carb/high fat diet is the Organic 85% Cacao Dark Chocolate Bar by Green & Black.
If you’re wondering How To Liquify Chocolate, take a look at my other article after you finish this one.
Aside from Lilys chocolates or Bakers chocolates, which are low carb chocolate bars, we like our own keto chocolate bars at home (see recipe below!). My two favorite recipes are crucial for me succeeding on my Keto diet. If you are looking for a spectacular dessert recipe to try, this gluten-free keto chocolate recipe will blow your socks off.
You may also want to seek out chocolate bars that do not include cane sugar, instead using a natural sweetener. Keep in mind, 100% dark chocolate can be quite bitter, but many craft chocolate makers offer 100% bars with complex flavors that may have creamy texture that will satisfy your chocolate craving.
Dark chocolates with less than 70% cacao solids can contain higher carbohydrate contents, which may be hard to adapt to without exceeding carb limits. The cocoa butter, sugar, and milk found in most commercial chocolates may, and probably will, send you over the daily allotted amount of carbohydrates.
Made from 100% cocoa powder, this hot chocolate is very low in carbohydrates (about 3.7 grams per 30g teaspoon) with almost no sugar. With 3.7g carbs per bottle, and featuring coconut milk, medium-chain triglycerides (a form of plant fat), and sweetener Stevia to simulate the taste of milk and sugar, this sugar-free option is a solid choice when you are craving some chocolate on keto. With 1.8g net carbs per 30g serving, itas our favorite. This bar is keto-friendly and contains no added sugar. If youare already a fan of at least 70% cacao solid chocolate (which is okay on keto), then nowas a great one to try.
Keto is a temporary, phased-in diet, so do what you can to eliminate sweet habits as long as you are on keto, but use the guidelines on this blog to make good decisions should you choose to address those chocolate cravings. If you do indulge a little too much one day, just go back on track the next, and know the keto gods are smiling, even if you are eating a little chocolate. If you have eaten a chunk of rich chocolate cake earlier in the day, and worked out later in the day, you can probably get away with it.
Can I eat a piece of chocolate on keto?
While 1 ounce (28 grams) of great dull chocolate can squeeze into a keto diet, a bigger serving will probably surpass your cutoff. Dull chocolate can squeeze into a ketogenic diet. In any case, it’s vital to screen your segments and pick dim chocolate made with no less than 70% cocoa to try not to surpass your carb limit.
Can u eat cheese on keto?
This implies cheddar is a great food choice in light of the fact that most kinds are high in fat, moderate in protein, and low in carbs. In any case, a cheeses are more reasonable than others because of varieties in fat substance and level of handling. Cheddar is an ideal keto food because of its high fat, moderate protein, and low carb content.
Is peanut butter keto-friendly?
With 7 grams of total and 5 grams of net carbs per 2-tablespoon (32-gram) serving, peanut butter has a mediocrely low carb count. As long as your intake is under control and your other food choices are planned, you can eat it while following the ketogenic diet.