BS, Dietetics and Nutrition
Navigating the ketogenic diet can be challenging, especially if it’s a nutritional avenue you’ve never ventured down before. This diet involves consuming very few carbs and focusing more on healthy fats and protein.
Because the ketogenic diet restricts carbohydrates so much, many people are left wondering what their keto chocolate options are and whether or not they can even eat their favorite cocoa-based snacks anymore. If this is something that has been weighing on your mind as you adjust to your new low-carb diet, keep reading!
Below, we’ve discussed if you can or can’t consume chocolate while following the ketogenic diet and some tips on what to do if you’re craving chocolate but want to stick within your daily carb limit.
Can You Eat Chocolate if You’re Following the Ketogenic Diet?
If you’re a chocolate lover, you will be very glad to hear that you can still eat chocolate on the keto diet. Chocolate is traditionally high in sugar (which is what carbohydrates are made from), making it a high-carb snack.
However, choosing the right types of chocolate and being mindful of your overall carbohydrate consumption means you can continue to eat chocolate without straying too far from your ketogenic diet.
Considerations and Tips for Eating Chocolate on the Ketogenic Diet
Here are some key considerations to take when you’re incorporating chocolate into your ketogenic diet and tips on how to do so successfully.
Choose dark chocolate
Compared to milk and white chocolate, dark chocolate has much less sugar, meaning it is lower in carbohydrates. Ideally, you should choose dark chocolate at least 75% cocoa, as the more cocoa it contains, the less sugar it is likely to contain.
Dark chocolate also provides a number of beneficial nutrients, including antioxidants. It’s also known to promote melatonin production in the brain, promoting relaxation and reducing anxiety.
Track your overall carbohydrate intake
You can still enjoy milk and white chocolate while following the ketogenic diet, even though they are traditionally high in sugar. However, doing so means you must keep a careful eye on your overall carbohydrate intake.
On the days when you indulge in a chocolate bar, you may need to restrict your carbohydrate intake elsewhere to ensure you stay under the daily limit of 50 grams of carbohydrates. Going over this limit may cause your body to come out of ketosis and reduce the beneficial effects of following the ketogenic diet.
Make your own keto-friendly chocolate snacks at home
Instead of purchasing pre-made chocolate bars from the store, which are often packed high in carbs, consider making your own chocolate-based snacks at home. Unsweetened cocoa powder is a versatile ingredient that provides a delicious chocolate taste to your recipes.You can stir cocoa into recipes for brownies, flapjacks, pancakes, smoothies, and more for a rich chocolate flavor that will leave you wanting more. Better yet, following keto-friendly dessert recipes means you won’t need to worry too much about your sugar intake or restrict carbohydrates elsewhere in your diet to make up for it.
