The ketogenic diet has gained enormous popularity over the past couple of years and involves a specific macronutrient ratio: eating a high fat diet, with moderate protein and very low carbohydrates (typically below 20 g per day). Because fats are the champion of this way of eating, it's not hard to find delicious and satiating foods to fuel your body and curb your cravings. And believe it or not, chocolate is one of them!
How Is Chocolate Keto?
Chocolate is made up of three primary ingredients: cocoa butter, cocoa mass and sugar/sweetener. This gives you a dark chocolate best known for its rich nutrients and antioxidants. Milk or cream is commonly added to lower the cocoa ratio and offer a sweeter, less bitter flavour. But because cocoa butter and cocoa mass are mostly made up of healthy fats, chocolate is a great treat to eat on keto. However, the culprit that can knock you out of ketosis is the added sugar in chocolate, and sometimes milk ingredients.
What Kind Of Chocolate Is Keto?
If you're looking for a keto-approved chocolate, the ingredient labels are your new best friend. You want to find chocolate that is low in carbohydrates (2-5g per serving), low in sugar (1-3 g per serving) or better yet, completely void of it. Beware of other ingredients that may appear "healthy", but are simply sugars hiding by another name: agave nectar, honey, dates, date sugar, coconut sugar and maple syrup.
Erythritol, monk fruit and stevia are great alternative sweeteners used to replace sugar and most people find their system can tolerate these well. A blend like Swerve offers (erythritol and oligosaccharides), is a great sweetener choice particularly for diabetics as oligosaccharides are a fiber that help maintain blood sugar levels. Even better, erythritol is considered a sugar alcohol which, when calculating net carbs can be subtracted (along with fiber) from the total carbs. For example, here is the macro breakdown of a pack of our Sugar Free Dark Chocolate Pumpkin Seed Butter Cups (2 cups):
Fats: 24 g
Fiber: 2 g
Carbohydrates: 10 g
Sugars: 0 g
Polyols (Sugar Alcohols): 6 g
At first glance, it looks like there are 10 g of carbs in a pack. However, when you are calculating net carbs for keto, you can subtract the fiber and polyols (sugar alcohols) from the total to get the actual amount of carbohydrates your body will absorb. >> 10g - 2g - 6g = 2 G NET CARBS
So an entire pack of our Dark Chocolate Pumpkin Seed Butter Cups only contain 2 g net carbs! This is great especially if you are trying to stay under 20g of carbs per day. You can stay in ketosis and have your chocolate too!
As with most food choices, it's better to look for simple, whole ingredients that you recognize and are derived from natural sources. Steer clear from artificial sweeteners like aspartame and malitol as these have been shown to have negative health impacts ranging from headaches to diarrhea.
If you're looking for a new spin on keto chocolate beyond a dark chocolate bar, check out our entire keto selection that ranges from dark to "milk" to white chocolate products (not to mention limited edition flavours), rich in omega fatty acids and are free from the top 10 food allergens including dairy. Check out our full keto lineup here.