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Do you think that the chocolate on the low carb diet is your enemy to lose weight? Are you desperately craving a piece of chocolate anyway?
You don't have to suffer. You can enjoy chocolate and still stay on your diet.
With just one condition.
Chocolate itself is not high in carbs. It is just loaded with sugar for mass market products.
If you avoid sugar, you can have chocolate in your low carb diet no problem at all.
Chocolate on a low carb diet | As?
When obtaining sugar-free chocolate, sweetened with Stevia, erythritol, or another low-carb sweetener or make your own from scratch – it can be fun and healthy for chocolate lovers!
Chocolate itself isn't the problem – the added sugar is.
Pure Unsweetened Cocoa 100% is high in fat but not so high in carbs – net carb content is between 10-20 net carbs per 100g depending on the brand.
This count is for the most concentrated form of chocolate possible – too rich and bitter to have on its own.
Typically, you would mix it into recipes with something else – usually some form of dairy or fat, such as heavy cream, cocoa butter, or coconut oil.
Therefore, your net carb bill would be diluted even further. Many recipes for low carb for chocolate treats contain about 3-5g of carbohydrates per serving.
Chocolate on a low carb diet | So what exactly is cocoa?
Cocoa is extracted from the seeds of the Theobroma cacao tree. The seeds are roasted and shelled, resulting in cocoa nibs. Nibs are ground into a paste, which is known as chocolate liquor. It is used as a base for chocolate products, or separated into cocoa butter and cocoa solids.
Natural cocoa contains a high level of flavonoids, specifically epicatechin, which is beneficial for cardiovascular health.
Cocoa is sometimes treated with an alkalizing agent (“Dutch-processed”) to give it a milder flavor, as natural cocoa is bitter. Dutch-processing also strips away most of the antioxidants. Be careful when using Dutch-processed cocoa in baking—use baking powder instead of baking soda as the leavening agent.
Chocolate on a low carb diet | Sugar Free Chocolate Brands
You can get unsweetened chocolate as solid blocks (100% cocoa solids chocolate), or as cocoa powder. Both can be used in low-carb dessert recipes, or to make your own unsweetened chocolate.
For unsweetened chocolate products, opt for premium brands that produce high-quality chocolate with 90-100% cocoa solids. The good rich flavor of real chocolate will make your low carb for truly special desserts.
Read also: 30 ways to consume more fats
The Valrhona is one of the world's leading chocolate brands. Their fantastic pure cocoa powder is great for low-carb recipes and hot chocolate.
Ghirardelli Lindt & Sprüngli is the American division of the famous Swiss chocolates Lindt & Sprüngli. They produce both unsweetened cocoa powder and solid blocks of unsweetened chocolate.
Willie's Cocoa is a small artisan company, producing amazing organic unsweetened 100% cacao chocolate.
Green & Black is a popular British chocolate brand, their unsweetened cocoa powder is fantastic.
Chocolate sweetened with sugar alternatives
Cavalier is a traditional Belgian chocolatier, their Stevia dark chocolate is delicious and low in carbs.
Atkins Nutritionals is the legacy of Dr. Atkins himself (although they have evolved somewhat from his original principles), one of his chocolate ranges – Atkins Advantage – is suitable for all Atkins phases, including the induction which is the ketogenic phase.
Is cocoa allowed on all types of low-carb diets?
Atkins – unsweetened cocoa powder is allowed in all phases, including Induction
Keto and LCHF – unsweetened cocoa powder and chocolate with 100% cocoa solids are fine in terms of their carbohydrate and fat content
Dukan – reduced fat cocoa powder is allowed in all phases, including attack
Paleo – it depends on the specific system you are following, some consider cocoa to be too processed to count as a natural food (especially Dutch processed products).
Discover the book 101 low carb recipes with tips and recipes to help you lose weight
